It might surprise you to learn that biological stress is a fairly recent
discovery. It wasn't until the late 1950s that endocrinologist Hans Selye first
identified and documented stress.
Symptoms of stress existed long before Selye, but his discoveries led to
new research that has helped millions of people to cope with stress.
If you're feeling overwhelmed by a stressful situation, try taking a
break and listening to relaxing music. Playing calm music has a positive effect
on the brain and body, can lower blood pressure, and reduce cortisol, a hormone
linked to stress.
When you’re feeling stressed, take a break to call a friend and talk
about your problems. Good relationships with friends and loved ones are
important to any healthy lifestyle.
They’re especially important when you're under a lot of stress. A
reassuring voice, even for a minute, can put everything in perspective.
3.0 Talk yourself
through it
Sometimes calling a friend is not an option. If this is the case,
talking calmly with you (Self talk) can be the next best thing.
Don’t worry about seeming crazy — just tell yourself why you're stressed
out, what you have to do to complete the task at hand, and most importantly,
that everything will be okay.
Stress levels and a proper diet are closely related. When we’re
overwhelmed, we often forget to eat well and resort to using sugary, fatty
snack foods as a pick-me-up.
Try to avoid sugary snacks and plan ahead. Fruits and vegetables are
always good, and fish with high levels of omega-3 fatty acids have been shown
to reduce the symptoms of stress. A tuna sandwich really is brain food.
Laughter releases endorphins that improve mood and decrease levels of
the stress-causing hormones cortisol and adrenaline. Laughing tricks your
nervous system into making you happy.
6.0 Drink tea
A large dose of caffeine causes a short-term spike in blood pressure. It
may also cause your hypothalamic-pituitary-adrenal axis to go into overdrive.
Instead of coffee or energy drinks, try green tea. It has less than half
the caffeine of coffee and contains healthy antioxidants, as well as theanine,
an amino acid that has a calming effect on the nervous system.
Most of the tips we’ve suggested provide immediate relief, but there are
also many lifestyle changes that can be more effective in the long run. The
concept of “mindfulness” is a large part of meditative and somatic approaches
to mental health and has become popular recently.
From yoga and tai chi to meditation and Pilates, these systems of
mindfulness incorporate physical and mental exercises that prevent stress from
becoming a problem. Try joining a class.
Exercise
doesn't necessarily mean power lifting at the gym or training for a marathon. A
short walk around the office or simply standing up to stretch during a break at
work can offer immediate relief in a stressful situation.
Getting
your blood moving releases endorphins and can improve your mood almost
instantaneously.
Everyone
knows stress can cause you to lose sleep. Unfortunately, lack of sleep is also
a key cause of stress. This vicious cycle causes the brain and body to get out
of whack and only gets worse with time.
Make
sure to get the doctor-recommended seven to eight hours of sleep. Turn the TV
off earlier, dim the lights, and give yourself time to relax before going to
bed. It may be the most effective stress buster on our list.
The
advice “take a deep breath” may seem like a cliché, but it holds true when it
comes to stress. For centuries, Buddhist monks have been conscious of
deliberate breathing during meditation.
For
an easy three- to five-minute exercise, sit up in your chair with your feet
flat on the floor and hands on top of your knees. Breathe in and out slowly and
deeply, concentrating on your lungs as they expand fully in your chest.
While
shallow breathing causes stress, deep breathing oxygenates your blood, helps relax
your body, and clears your mind.
Learn more about stress relief
Stress
is an unavoidable part of life, but that doesn't mean you should ignore it. Too
much untreated stress can cause potentially serious physical and mental health
problems.
The
good news is that in many cases, stress is manageable. With some patience and a
few useful strategies, you can reduce your stress, whether it's family
stress or stress at the workplace.
.jfif)
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