This article is to be aware of what are stress and its causes of stress. It may include what is anxiety and what causes anxiety. Both stress and anxiety may reach the stress symptoms and then stress management as continued. It may also describe signs of stress, types of stress and effects of stress and then come to involve how to relieve stress. When we do not deal with both stress and anxiety on time, it may become panic disorder indeed. So, the nine amazing ways may contribute to how to manage stress and how to relieve stress in time being due to many men and women are truly facing this matter.
Stress and anxiety are just few of the side effects of what we all called ‘living’. Societies evolve, revolutions revolutionize, buildings tower sky-high. We have perfected life in the city, surrounded ourselves with mazes of quick entertainment labyrinth, and yet, stress and anxiety trail us like shadow. And indeed it may be everywhere on the planet.
Overworked sleep-deprived lifestyles might as well be the trademark of the 21st century. We are overloaded with information from every corner, crowded by the incremental responsibility that we have to complete, and beaten down by the spirit-draining city.
According to the American Institute of Stress, 77 percent of people surveyed had said that they experience stress on a regular basis and, consequently, suffer from physical symptoms. 73 percent said to suffer from psychological symptoms. Note that this is high percentage that had never ever met the stress in comparison with several previous decades.
Before getting ahead of ourselves, let’s first look at what exactly is stress. Although there is not a specific definition of stress that is universally accepted one of the more popular definitions is “a condition or feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize.” Another popular definition is “physical, mental, or emotional strain or tension”. The latter is more likely to match current situation of people around the world.
Most people tend to focus on the negative feelings and emotional tension that are associated with stress, but what we have to acknowledge here is that stress can also process a positive connotation. That positive type of stress goes by the term “Eustress”. Vice versa, the stress with negative connotation is called “Distress”. To extrapolate, in a running marathon, winning the race is just as stressful as the losing the race, or more so. And with this example, we should’ve established the physical and psychological eustress of the winners and the distress of the losers.
In the U.S, the major causes of stress, according to a survey conducted in 2014, are job pressure, finance, health, relationship, poor nutrition, including media overload and sleep deprivation. It comes as a no surprise that the advance technologies that have dominated the world are interrelated on certain aspects with how stress occurs. So, the advance technologies may contribute to comparative advantage and disadvantage that may bring some people to drop into actual stress.
Stress symptoms include headache, fatigue, muscle tension, dizziness and changes in appetite, irritability, anger, nervousness, or anxiety. Stress is our body response to notify that we have arrived at the limit of our body. Our body way of notifying us is that it’s time to step back and replenish ourselves. So, here are nine ways in which you can battle stress and rejuvenate yourself.
On first account, it might appear at odds with each other, but on the contrary, exercise is one of the most promising ways in the fight against stress respectively. There is evidence that putting on some physical stress can relieve you of your mental stress, but in practice way such as exercise it may mitigate some physical stress and mental stress in place. Due to this, people who exercise regularly reported experiencing less stress and anxiety throughout their day-to-day life. Exercise doesn’t intentionally mean that you’re required to workout intensely to acquire a healthy mental state. It includes anything from walking to jogging to yoga. So, don’t pay for that gym membership just yet because walking is one of the best forms of exercise that effectively decrease your stress hormones.
Exercise lowers your stress hormones like cortisol in the long run. Endorphins are introduced into the blood stream as you’re exercising, improving mood and acting as a natural painkiller. Note that the natural painkiller is a secret nature that may carry our physical and mental stress to minimize the stress in place. There is also a correlation between exercising and sleep, and that is it helps improve your sleep quality, which is one of the leading causes of stress and anxiety. In short, both exercise and sleep may be complemented each other towards lowing stress hormones and by contrast it may contribute to improve body health.
2. Reduce Caffeine Intake
Knowing the generation of sleep deprivation and late social networking that we are, it should not come as a surprise that caffeine is our Pop-eye’s spinach, our resurrection stone, our extraneous source of power.
Caffeine is a stimulant found in coffee, tea, chocolate, and energy drink. Albeit the threshold of caffeine toleration varies in different people, a direct stress caffeine impact can be noticed, especially, those who are new to the stimulant. If you one of the lucky few who haven’t noticed, caffeine can make us jittery, anxious, or hyperactive, before it is all came crashing down. If you cannot avoid caffeine, you should try to minimize day to day with your high commitment.
Large dose of caffeine intake can affect your sleeping pattern which in turn messes with your internal clock making it more challenging to fall asleep. Getting a good night rest is relevant to stress level. After all, sleep is where our body goes into standby and replenishes itself.
But don’t worry coffee-lovers. Many studies have actually shown that drinking coffee in moderation can be healthy. So, just monitor your caffeine intake, anyway. It’s good to know how much more of that foamy latte you can run down your throat. If you’re a caffeine-addict, maybe try replacing your regular cup of Joe with green tea. Green tea has many polyphenol antioxidants, which besides all its health benefits, help heighten your serotonins and minimize stress.
3. Spend Time with Friends and Families
We are intertwined more intricately and broadly in our present network of connection—more than ever before. Everyone is one call away, one text away, and one eggplant emoji away. But regardless of this current system, real human contact and connection can never be replaced. Social networks supposed to augment our relationship. So how do we every so often forget?
Humans are dependent on one another for their physical and psychological well-being, whether we prefer it or not. Countless studies have found that men and women who engaged in fewer social connections were more likely to suffer from depression and anxiety.
Being a part of a good supportive friend and family network can greatly improve one’s sense of belonging and self-worth. In the face of troubles and uncertainties, hearing a reassuring voice can help put everything into perspective and boost one’s self-esteem. One study found that spending time with friends and families causes the body to produce oxytocin, which is a natural stress reliever. So, sometimes all you need is some human contact and some quality time with those you loved.
4. Let It Out
When you and your body are going through an immense stress, why resist it till you experience its breaking point? Isn’t it better to let it seep away in a cordial and controlled way?
Talk, laugh, cry, sing, or express your anger and frustration on a punching bag. Open the vault and relieve some pressure. Talk yourself through your stress and its causes. Talking to yourself in a calm and reassured voice can substantially enhance your mood.
Another compelling method that has seen practical and beneficial advantages over others is to pick up a pen and write it all down. It may help to jot down the events that are bothering you and how they compel you to feel. Journaling down and inking your problems onto a page can be therapeutic and bring about new insights.
Tracking your stress can help you understand the causes of your daily stress and assist you as an insight to better cope with them by making them less intimidating. Spend ten or fifteen minutes to write about what are bothering you, and you will see its miracle. This practical way may encourage you to escape the stress more or less according to each person.
5. Do What You Enjoy
You must have a ton on your plate as of now for you to classify yourself as ‘stressed-out’. Doing what you enjoy does not mean dropping off every duty, every responsibility, or every important task at hand. We shrouded ourselves around achievements, majorly career-wise, and often neglect the quality time or break that we should once a while take. We often forget to spend time caring for ourselves or to relax, and doing the stuffs that you like helps you attain just that.
Dedicate some of your time to your favorite hobby. If you don’t have a hobby, dedicate that time to hunting for that one hobby. Spend time enhancing your other crafts, either it be sculpting, pottery, painting, or other arts. Hone your skills. Pick up your dust-ridden guitar, and maybe relive your fantasy as a successful solo musician one more time. Indeed these are truly right way to make stress relief.
If you prefer to engage in tasks that go on to profit society, maybe it is time to head on to a charitable foundation and start volunteering. This may encourage you to build or link social engagement.
6. Eat Right
Due to our tight schedule, we have resorted to sugary drinks and fatty snacks as our pick-me-up. Though these sugary products boost our energy and performance for a short period, they are still not a good enough replacement for a healthy diet all together. There is indeed a strong correlation that tied up between stress level and each person’s diet. A healthy diet goes a long way in maintaining your physical and mental state.
Maintain a healthy diet by decreasing or plainly avoid sugary snacks or drinks which can only lead to a sugar-crash or worse, diabetes. Consuming more fruits and vegetables is always a good idea. Note that regular fruits intake may make you to improve not only health, but also physical and mental strength; this may lead to stress relief. Fish with high level of omega-3 fatty acids have been shown to be impactful in the fight against the stress symptoms. So, a good classic tuna sandwich is your pal. Eating regularly can also help prevent stress as your body needs energy to maintain and sustain its functions. It also accustoms the body a general schedule.
Laugher is the best medicine, well, besides real medicine. We all know that to be true, albeit that it is hard to laugh in the face of troubles. Laughter tricks our immune system into making us happy.
According to research, laughter releases endorphins improving our mood and minimize the level of stress hormones in our body. When we laugh, our lungs inhale more air introducing more oxygen into the blood stream. Ergo, relieves tension and relaxes our muscles. In the long term, laugher can also strengthen our immune system fortifying us from diseases. So, hangouts with your friends, laughs at your troubles, or live stream those sitcoms you’ve been putting off. It is not a guilty pleasure if you’re doing it for your mental health. Wink. Wink.
8. Listen to Music
Many of us are residing in a crowded noisy city, and you might as well think that our body is tuned to be accustomed to that by now. On the contrary, we are more connected to the soothing rhythms of nature itself, which we do not always have time to pack our bags and pay a visit.
There is no doubt that a walk in through a picturesque landscape or a stroll on the soft sand of a shore has a domineering effect over our mind and mood. This is partly due to the soothing effect the sound of nature asserts on us. Gushes of wind and thrashes of wave drip of rain. These sounds have an effect on us.
Listening to soothing music brings about a relaxing effect on us. Slow-paced instrumental music can reduce high blood pressure and the amount of stress hormone, cortisol. So, maybe take this to learn about some classical music. Our suggestion asserted ‘Four Seasons’ by Valvaldi or Bach Bradenburg’s Concertos. If you don’t have a thing for classical music or the sounds of nature seems to dull for your taste, a research found that by simply listening to the music or songs that you like also prove to be effective. Ready your headsets or better, your stereo sound system.
9. Sleep Better
This one is self-explanatory. Sleep strongly associates with our stamina to handle day-to-day tasks. It is our charging station. Less sleep equals less energy. Less energy translates to less corporal capability to handle its functions. Stress often occurs when our energy is depleted, hence fatigue and muscle tension. A regular adult still needs about 7-9 hours of sleep, according to scientists. So, turn off your phone early, leave it far from your bedside, invest in an alarm clock, grab a book, dim the lights, and head for bed.
Everything considered, dichotomize your time table and invest some of those hours in yourself. Stress is your bodily response under pressure to monitor and regulate yourself. However, not every stress is harmful, and after all, increased in stress often means increased in productivity. So, give yourself some appreciation and head on to your relaxation time. Your goals and achievements are ahead of you, stressing yourself out is not going to help get there any faster. So, chill!
Beyond the relevant nine amazing ways in above-mentioned, we consider that each person involved in stress should manage appropriate time to discuss and/or consult with counselor and/or doctor if you reflect that your situation of the stress stays in panic disorder and chronicle disorder. Note that sometimes the stress may be out of the control from oneself particularly negative effects and so the other truly needs indeed. These nine amazing ways are only suggestions and experiences which have been applied by those who used to get experienced stress. All measurements are a good tool for the stress relief so that we can make sure that the stress and anxiety may be gone or at least lower under our control; otherwise, it may drop into depression which is involved in harmful life at some time.