Coping with stress

Stress is a normal reaction to feeling unable to handle particular demands or circumstances. However, if a person does not take action to control it, stress can develop into a chronic condition.

Impact of stress

According to Medical Encyclopedia, stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous.

In other words, your body's response to a demand or challenge is stress. Stress can occasionally be advantageous, such as when it keeps you safe or helps you reach a deadline. However, chronic stress can be bad for your health. Physical symptoms like an increased heart rate and blood pressure, thoughts and ideas about the stressful event, and emotions like dread and rage are all parts of the stress response.

The levels of the hormones cortisol, adrenaline, and norepinephrine increase in the body. These result in the following physiological responses:

·       a higher blood pressure level

·       increased muscular readiness

·       sweating

·       alertness

All of these elements enhance a person's capacity to react in a potentially dangerous or difficult circumstance. The release of norepinephrine and epinephrine also quickens the heart rate.

Stressors are the external stimuli that cause this reaction. Examples include loud noises, aggressive behaviour, a moving vehicle at high speeds, frightful movie sequences, or even going on a first date. As there are more stressors, stress levels tend to rise as well.

The consequences of stress on general health will depend on how a person responds to a challenging situation. Some people can deal with a number of stressors consecutively or simultaneously without suffering a major stress reaction. Some people may react to a stressor more strongly than others.

A person who believes they lack the tools necessary to deal would likely react more strongly, which could lead to health issues. Different people are affected differently by stressors.

Even events that most people would regard to be positive, including having a child, travelling, moving to a better home, and receiving a promotion at work, can cause stress.

Following a promotion, a person can be looking forward to a higher salary yet be concerned about how they would handle the new duties.

 

Having a chronically pessimistic attitude toward difficulties might be harmful to one's health and happiness.

Stress management

For the sake of one's general health, chronic stress from daily life should be reduced as much as feasible. This is due to the fact that persistent stress is bad for your health and raises your risk of developing ailments including heart disease, anxiety disorders, and depression. It's critical to realise that stress is not the same as mental health conditions like anxiety and depression, which call for professional medical care. Although many of the stress-reduction suggestions below may help, they might not be helpful for those who have these diseases.

Exercise and physical activity: Exercise has been demonstrated to be a highly effective stress reliever in addition to its positive effects on physical health. It has been demonstrated that regular exercise reduces the signs of prevalent mental health illnesses like anxiety and depression.

In a study, aerobic exercise on two days a week significantly decreased both overall reported stress and perceived stress resulting from uncertainty. Numerous other studies have demonstrated that physical activity improves mood and lowers stress levels, whereas inactivity increases stress levels, depresses mood, and interferes with sleep.

Healthy diet: Every area of your health, including your mental health, is impacted by your nutrition.

According to studies, persons who consume a diet heavy in ultra-processed foods and added sugar are more likely to perceive their stress levels to be higher.

Chronic stress may cause you to overeat and gravitate toward meals that are very tasty, which could be detrimental to your general health and mood.

Additionally, a lack of nutrients like magnesium and B vitamins, which are necessary for controlling stress and mood, may raise your risk of deficiency in these nutrients. Your body can be better nourished if you consume fewer highly processed meals and beverages and more whole foods like vegetables, fruits, legumes, seafood, nuts, and seeds. Thus, you might become more stress-resistant as a result.

Sleep: You may have problems falling asleep due to stress. Your ability to sleep can deteriorate if you have too much to accomplish and think about. However, while you sleep, your body and brain are rejuvenated.

Additionally, the calibre and quantity of sleep you obtain might have an impact on your mood, level of energy, attention, and general functioning. If you struggle to fall asleep, make sure you follow a regular schedule, listen to peaceful music before bed, and put your clocks away.

Priority management: Setting up a daily to-do list and concentrating on critical or time-sensitive chores may be helpful. Then, rather than concentrating on the chores they still have to perform, people can concentrate on what they have finished or accomplished for the day.

Set reasonable expectations and goals: Realizing you can't succeed in everything you try at once is also acceptable and beneficial. Consider the things you can influence, and concentrate on accepting the things you can't.

Minimize phone use and screen time: For many people, smartphones, computers, and tablets are an essential component of daily life. Even while these gadgets are frequently necessary, overusing them can lead to stress. Numerous studies have connected "Phone addiction" and excessive smartphone use to higher levels of stress and mental health issues.

In general, excessive screen usage is linked to lower psychological well-being and higher levels of stress in both adults and children. Additionally, screen usage may have a negative impact on sleep, which could result in greater stress.

Give up using nicotine and tobacco products: Nicotine is frequently described as a stress reliever by those who use it. However, nicotine actually causes your body to experience more stress since it raises physical arousal while decreasing blood flow and respiration. Smoking won't help if you have ongoing stress or bodily pains because it might exacerbate chronic pain.

Spend time with family and friends: You might benefit from the social support of friends and family to get through difficult times and deal with stress.

Studies have demonstrated, loneliness, depressive symptoms, and perceived stress were all connected with lower levels of support from friends, family, and romantic partners.

Your total mental health depends on the strength of your social support network. Social support groups could be useful if you're feeling lonely and don't have friends or family to rely on. Think about joining a club, a sports team, or volunteering for an organisation that matters to you.

Spend time outside: More time spent outside with nature could help lower stress.

Studies have shown that being in nature and spending time in green areas like parks and forests are excellent strategies to manage stress. According to studies, individuals may benefit psychologically and physically by spending as little as 10 minutes in a natural environment. These markers include perceived stress and happiness.

Although hiking and camping are excellent possibilities, some people don't like them or don't have access to them. You can look for green areas like neighbourhood parks, arboretums, and botanical gardens even if you reside in a city.

Summary

Although stress is an inevitable aspect of life, it can have negative effects on your physical and emotional well-being if it persists.

Fortunately, there are a number of scientifically supported techniques that can help you lower stress and enhance your overall psychological health.