Stress is a normal part of life that usually comes from everyday experiences and may elicit a bodily response that is physical, mental or emotional. Your body is equipped with an internal mechanism to deal with stress. When you are faced with a stressful situation, your body naturally produces stress hormones, such as cortisol and adrenaline, which puts your body in a fight or flight mode. Adrenaline increases your heart rate, elevates your blood pressure and boosts your energy levels, while cortisol increases blood sugar (glucose) levels, alters your immune system's responses and suppresses the digestive system, reproductive system and growth processes.
What stress does to your body
Stress may be positive as it puts you on alert and allows you to address a challenge or obstacle efficiently with your body's fight or flight system. When you are unable to overcome your stress episode, stress hormones may affect the functions of the heart, blood vessels, liver, lungs, air passageways, stomach and intestines. Constant stress is a risk factor for hypertension, heart attack or stroke. Furthermore, your liver reacts to stress by producing more blood sugar, which provides a burst of energy for the fight-or-flight response. This may lead to diabetes in those who suffer from obesity and others who are at risk.
Rapid breathing from stress may trigger asthma in people with lung problems and panic attacks among those prone to anxiety disorders. When you are stressed, you may tend to eat more than your regular diet. This may lead to heartburn, acid reflux, ulcers, stomach pain, indigestion, slow absorption of nutrients, constipation and diarrhoea.
Common symptoms of stress
There are many signs of stress depending on the type of stressor at hand. These symptoms can be physical, psychological or behavioural, which means that stress effects can manifest in your thoughts, feelings and behaviour. The physical symptoms of stress include:
- Headaches
- Chest pain or heart palpitations
- Fatigue
- Tremors or shaking
- Lack of concentration or brain fog
- Excessive sweating
- Nausea and vomiting
- Diarrhoea
- Loss of sexual desire
- Low energy levels
Some people have a tendency to constantly worry about what's to come in their lives, which can create a great deal of mental and emotional stress, hence affecting their behaviour. Common emotional symptoms of stress include feeling anxious or depressed, mood swings and irritability.
How to deal with chronic stress
Once the acute stress episode has passed, the body is expected to return to its normal state. Unfortunately, some stressors may continue to affect you and may develop into chronic stress. In chronic stress, stress hormones remain in your bloodstream, causing a wide range of health problems such as high blood glucose or hyperglycemia.
While stress may be inevitable, how you handle stress may keep you from developing stress-related illnesses. A combination of diet, exercise and relaxation techniques can change your body's stress response.
Diet
Carbohydrates trigger the release of serotonin, a brain chemical that soothes and relaxes you. Fight stress by eating a meal with adequate amounts of complex carbohydrates, from whole grains to green, yellow and orange vegetables. The vitamins, minerals and phytochemicals found in vegetables also boost your immune response and increase your body's resistance against stress-related disease. Avoid stimulants like coffee, caffeinated drinks and alcohol, which may aggravate feelings of stress. Stop smoking and avoid sugary, salty and high-fat foods.
Exercise
Physical activity produces endorphins, your brain's feel-good chemicals that contribute to sensations of happiness and wellness. Regular exercise also keeps your mind off the stressful episode as you focus on your routine or game of sports. Walking, running, jogging, climbing stairs, swimming and dancing are simple activities that provide stress relief.
Relaxation techniques
Relaxation techniques are easy, inexpensive and effective ways of reducing stress and can be performed at any time and anywhere. Autogenic relaxation is a simple technique using visual imagery, slow breathing exercises and body awareness, while progressive muscle relaxation involves tensing and relaxing various muscle groups alternately from your toes all the way to your neck and head. Visualisation is another technique where you use mental images of a peaceful and calm place to achieve relaxation. You may also counter the effects of stress on your body with other relaxation techniques such as yoga, Tai Chi, listening to music, meditation and Swedish massage.
Take up a hobby
Doing something you enjoy, whether it's knitting, painting, gardening or writing, will keep your mind off stressful events. This provides some respite from your problems, allowing you to clear your head and organise your thoughts. As a result, you may feel more enthusiastic about your day rather than constantly worrying about everything.
Talk to someone
Never bottle up the negative feelings that are continuously stressing you out. Discuss your concerns with a family member, a trusted friend, or a mental health professional. In addition to gaining insight into potential solutions to your problems, letting it all out can improve your mental and physical health.
Source: CareerExperts
Get more sleep
Sleep provides numerous benefits for your body, including energy level restoration and maintaining good mental health. During sleep, the body releases hormones such as HGH (human growth hormone), which is known for tissue repair and regeneration. Without it, you would not be able to maintain a healthy immune system because your body's defenses will be weakened. On top of that, lack of sleep causes an increase in cortisol levels which leads to a rise in blood pressure and heart rate, making a stressful situation even more stressful.
Maintain a positive outlook
It's easier said than done, but striving to see the good in even the most ominous situation is vital to reduce stress. Combining positive thoughts with breathing techniques will change your perspective in no time.
Say "No"
There are times when you just can't take on any more chores, requests or responsibilities when your burden is too heavy. As well as not leading the other party to false promises, saying no from time to time is beneficial to your health and wellbeing.
For some people, stress is manageable and they can cope with anything that comes their way. However, for others, the effects of stress on the body are severe and must be dealt with appropriately to make sure it can be kept under control. If you're in need of stress management assistance, you may search for a holistic health practitioner near you on the Natural Therapy Pages.
Originally published on Sep 11, 2009
