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7 Ways to Reduce Stress
Stress is a word we use almost everyday. We stress about finances, employment, home life and much more. We hear terms like occupational stress, family stress, etc. but do we know what stress is?
The word “stress” was coined by Hans Selye in 1956. During his experiments regarding “General Adaptation Syndrome”, Hans discovered a physiological reaction to organism to different “agents”. From a physics perspective, “Stress” is the amount of pressure or demand an object can withstand before bending or breaking (That is exactly how we feel when we are under a lot of stress).
Symptoms
The symptoms of stress can be manifested psychologically and physiologically. Individuals with high levels of stress may experience cognitive, emotional, behavioral or physical symptoms. Cognitively, we may begin to have memory problems, anxiety, poor judgment or the inability to concentrate. Emotionally we may feel short tempered, “edgy”, or impatient. Behaviorally, we may lose sleep, our eating habits may be affected or we may procrastinate.
Lastly, the physical reactions may be headaches, tension, shortness of breath, weight gain or weight loss. All these reactions can happen based on how we react to our environment. While stress is inevitable, we can learn to manage it. Our reaction to any situation (positive or negative) can have a direct impact on our stress level. In psychology, we call that the Stimulus-response theory (S-R).
Consequences to your health
Stress can tax you body of many resources. When our body is on high alert, the sympathetic nervous system triggers many hormones, including adrenaline, to form a reaction commonly known as “Fight or Flight” response. No organism can be on a constant state of alertness. When the body is exposed to stress for a long period of time, it starts to take a toll on your heart, immune system, organs and much more.
So how can we reduce stress? Below are seven easy tips to help you manage your stress.
Stress Happens!
Understand that no matter what stage of life you are in, stress will happen. The goal here is not to avoid stress completely, but to learn to manage it. It is always a good start to evaluate how stress affects us individually. Learn the signs. Are you eating more or less? Are you having problems sleeping? Are you procrastinating? Evaluate your situation and your reaction to the situation. Be aware of the signs and accept the situation.
Take control
While some situations are more difficult than others, we do have an option on how we deal with each situation. As mentioned previously, the stimulus-response has a direct impact on how difficult each situation is to us. The main goal here is to understand that you are not a bystander on the situation. You are the main character and you must act as one. Assess your options, create a plan, manage your time and re-evaluate your options. Most people under stress feel helpless and hopeless. By taking control, you will determine the outcome of situations.
Breathe
Whenever you feel that you cannot handle any situation, it is good to take a few minutes and just breathe. Stress causes our blood pressure to go up, and we can feel like the walls are closing in on us. If we take a few minutes and focus on breathing, we can refocus our energy into solving the problem. It is important for our body to learn how it feels to be relaxed. Breathing exercises help you remember those “Good old days!”
Meet with Friends
It is amazing how we forget the importance of a good social network. Friends help us put things into perspective. Additionally, they are outlets to our rants. When was the last time you had lunch with someone close to you? Call them and make plans. During your getaway, forget about your worries and enjoy their company. Being with friends provide you with more energy to deal with your problems. Besides, you never know, where you can find solutions. If you are shy, you should read “3 Tips to Reduce Social Anxiety“.
Get a Hobby
Beginning or continuing a hobby helps you shift your concentration away from stressful situations. You can occupy your mind with pleasurable things. Hobbies give you something to look forward to, day in and day out. Additionally, hobbies can help you connect with others, and gain perspective. There are plenty of hobbies out there to help you get started.
Exercise
First of all, exercise improves your mood. Exercise releases chemicals in your body (endorphins) that improve your overall mood and reduces stress. It also helps you manage weight, improve appetite, and sleep better. Those are the symptoms that are affected by stress. Also, exercising on a regular basis gives you more energy to tackle any roadblock.
Seek Help
Finally, if you notice that things are getting out of hand, seek help. No matter what your situation is, there are always institutions, companies or people willing to lend you a hand. All you need to do is reach out. The main point is not to wait until the last minute to act. The more you wait and let the situation worsen, the harder and longer it will take to resolve your issues.
Stress is something that will never go away. Learning how to reduce it and manage it will help your overall mental and physical health. Find the things that work for you and use them in your favor. Life is too precious to be wasting it away. Go and grab the “bull by the horns”.
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About Me
Hi! My name is Roberto Montanez. I have always been curious about the way we do things and how we react to different situations. Even the most mundane things in our lives, I find interesting.
I have a M.S. in Psychology and have worked for a few years in the field of psychology and education. Working with people in the clinical setting and in the classroom has helped me gain a unique view about our world. More >>
I agree with almost all what you said really about managing and reducing stress but I also try to control the amount of Adrenaline that my body produces through nutrition too and it makes it a whole lot easier
Check lazynerd latest post…How to know if you are a procrastinator or just plain lazy
Lazynerd,
I do agree that nutrition plays a key role in stress reduction. Interesting thing is the moment most of us are stressed, we start eating junk.
I read a lot about reducing stress through changing one’s nutrition and would like to share the following:
A) Modulating the amount of dopamine that is transformed into Adrenaline to reduce stress in normal situations
B) Lowering inflammation so that the body won’t need to produce too much cortisol in normal situations
C) having dopamine promoting foods during the day
D) Consuming Serotonin promoting foods during the evening
What do you think?
Check lazynerd latest post…Doctors are incredible but they should…
Hi Roberto,
I like that you are sharing some of your expertise in this post. Admittedly, some of this (including lazynerd’s comments) are a bit over my head, but I find this to be very valuable.
Deep breathing and exercise are a couple that I use often to slow myself down. Unfortunately, it does not always work as well as I would like.
If you are going to write more about this, the nutritional components to stress would be of great value to me, I think.
Thanks for the additions to my arsenal of stress reducing weapons.
Have a great day!
Check mark latest post…The Power of Priority
Mark,
Thanks for your comment. I agree that some techniques work differently for each person. I will definitely will follow up with information about stress and nutrition.