Failing to manage stress properly can result in burnout or lead to mental issues. In this article, we'll take a look on what you can do to neutralize it.
TABLE OF CONTENTS
What Is Stress?
Stress is a natural process of the body. In fact, our human body is designed to experience and react quickly in emergencies.
We process environmental stimulants in our brain, which then signals one of two autonomic nervous systems: the sympathetic or parasympathetic nervous system.
We’re supposed to spend most of our time in the parasympathetic nervous system. This is the “rest and digest” system. It signals our body that it’s safe to digest food, make babies, and be creative.
If a stressor activates your sympathetic nervous system, you go into “fight or flight”. Therefore, this forces all your energy and blood away from the gut and the brain and into your muscles, and it’s your body’s way of preparing you to escape a potentially dangerous situation.
Although stress is okay in small doses, we aren’t genetically equipped to handle chronic stress.
Sadly, modern life exposes us to stress all the time, and the negative effects of stress can have a serious impact on health.
This constant activation of our fight-or-flight system releases a hormone called cortisol into the body. If stress keeps coming, cells in our body become resistant to this hormone. This keeps blood levels of cortisol higher than normal. Stress may be positive, maintain alertness, motivate, and keep us alert in danger.
There are several symptoms of stress that affect all aspects of life, including emotions, behaviour, cognitive and physical.
Emotional symptoms include:
- Frustrate easily and moody
- Having difficulty relaxing and no peace of mind
- Feeling bad about yourself and tend to have low self-esteem, loneliness and worthlessness
- Avoidance behaviour
- Feeling out of control
Physical symptoms include:
- Lacking of energy.
- Intense Muscles
- Having difficulty swallowing
- Low libido
- Frequent fever and colds
- Teeth grinding
Cognitive symptoms include:
- Absentminded or lack of concentration
- Detrimental or tend to have a negative outlook in life
- Uncontrollable thoughts
- Inability to make appropriate decisions
Behavioral symptoms include:
- Poor or loss of appetite
- Avoiding a lot of responsibilities
- Increase of alcohol, cigarettes and drugs consumption
- Showing nervous habits such as biting nails, pulling or twisting hair, rocking and cracking knuckles
Stress is a normal part of everyone. In fact, acute stress builds resilience and encourages growth, however too much and long-term stress can cause many health problems like that we have to be concerned about. For example, chronic stress may lead to inflammation in the body. This is the body anticipating possible injury, so it up-regulates inflammatory proteins that help repair tissue damage.
But, chronic inflammation is associated with with disease progression. So, it is super important to reduce stress levels that contribute to this inflammation.
How You Can Lower Stress Naturally?
There are a few simple ways to lower stress naturally.
- Journaling. It may help you conquer stress mentally. It’s a way of releasing stress and making sense of it.
- Exercise. This is actually one of the most effective way to fight stress. Regular exercise may lower your body’s stress hormones.
- Take Supplements. There are several supplements that may lower your stress and anxiety. Ashwagandha is one of the common one that is used in Ayurvedic medicine, which according to studies it is an effective alternative treatment.
- Spend Time With Your Love Ones. Spending time with family and friends provides self belonging and self worth.
- Avoid Procrastination. Avoiding procrastination and knowing your priorities may help you learn to manage delays, make much better decisions and get other things done on to-do-list.
- Meditation and Yoga. Practice proper breathing activates your parasympathetic nervous system, which may control relaxation response.
- Say “NO”. You may avoid situations that you know add stress to your life. If you find yourself taking on more than you can handle, it may give you more responsibilities that leave you feeling overwhelmed.
- Healthy diet. It may help neutralize the negative effects of stress. By eating antioxidant-rich and anti-inflammatory foods, you can prevent inflammation from wreaking havoc on your body.
A Healthy Lifestyle Is Key to Equipping Your Body for Stress
Stress and health are inextricably linked. Stress management is important to help you deal with things in a healthier manner. So, don’t wait for stress symptoms to come before you start equipping your body. The way you handle stress may make a big difference to your health.
If you’re looking for tips on improving your health holistically and naturally, check out my blog. You’ll find tips and tricks for living a healthier life to promote wellness from the inside out.
- "Stressed in America." American Psychological Association, Jan. 2011, https://www.apa.org/monitor/2011/01/stressed-america
- Hirotsu, Camila. "Interactions
betweensleep, stress, and metabolism: From physiological to pathological conditions." NCBI, 29 Sept. 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4688585/
- Mariotti, Agnese. "The
effectsof chronic stress on health: new insights into the molecular mechanisms of brain–body communication." NCBI, 1 Nov. 2015, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137920/
- Hunter, Philip. "The inflammation theory of disease." NCBI, 9 Oct. 2012, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3492709/
- Pratte, Morgan A, et al. "An alternative treatment for anxiety: a systematic review of human trial results reported for the Ayurvedic herb ashwagandha (Withania somnifera)". NCBI, 20 Dec. 2014, https://pubmed.ncbi.nlm.nih.gov/25405876/
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