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Our lives are filled with various stressors, whether it's work, children, financial situations, or other factors that can impact our health. One challenge in coping with stress is that many people aren't aware that their lives are being managed under pressure, despite the clear signals their bodies send. So, what are the effects of stress, and how can it be managed?
Many of us constantly experience tensions and mental and emotional turmoil. Without intending to, we find ourselves driven by anxiety, anger, self-criticism, and a lack of personal satisfaction. Stressful conditions have become such a routine part of our lives that it's not always easy to pinpoint when it all began.
Numerous studies demonstrate the link between stressful lives and their impact on both physical and mental health. Stress is a catalyst for the exacerbation of a variety of illnesses. Consequently, stress management is increasingly recognized as an integral part of treating various chronic conditions.
When we find ourselves in a pressure-filled situation, the body's physiological (natural) response is similar to that of a state of danger: the body releases substances like adrenaline and cortisol, and all of our bodily systems work to deal with the threat. Heart rate and blood pressure increase, breathing becomes rapid, and more. This response is intended to be temporary and should subside once the threat is removed. However, as long as the "threat" (such as family caregiving, work pressures, parenting challenges, etc.) persists, the body doesn't return to its normal state, and stress hormones (like cortisol) continue to act chronically. How can chronic stress affect the body's health?
Chronic stress can manifest in various symptoms, ranging from fatigue, tense muscles (especially in the neck and shoulders), and digestive system disorders to more profound effects such as chronic pain (e.g., lower back pain), sexual and fertility problems, high blood pressure, teeth grinding (bruxism), and more. In addition, various illnesses may be exacerbated by a constant state of stress, including heart attacks, strokes, and type 2 diabetes.
Stress doesn't only impact our physical health but can also take a toll on our mental well-being. Prolonged exposure to stressors can lead to anxiety, depression, addiction (such as alcohol or smoking), and more. Furthermore, chronic stress can impair concentration and lead to memory disturbances.
There are various techniques one can adopt to cope with stress, allowing everyone to find the most suitable approach. In the following section, you'll read about some simple and recommended ways to manage stress.
Regardless of the method you choose, it's essential to prioritize these activities as part of your routine. It may be relatively "easy" to find time for them during calmer periods when you have more free time, but it's particularly crucial not to give up on them during stressful times, despite the initial inclination for many.
In general, allocate time for activities that bring you joy, so there's always something you can look forward to. Maintain a healthy lifestyle that includes a balanced diet rich in vegetables, fruits, whole grains, and legumes, combined with regular physical activity.
Additionally, having a strong support network – whether it's a partner, friends, or family – is crucial. These are the people you can share your concerns with, seek advice from, or simply alleviate loneliness with.
Remember, chronic stress is not a challenge you have to face alone. Seeking professional help from a therapist or counselor can provide you with the necessary tools and strategies to manage stress effectively.
Mindfulness meditation is a type of meditation that research has shown to reduce anxiety and stress. Mindfulness practice encourages paying attention to the present moment, accepting it without judgment, and increasing self-awareness of our surroundings. There are workshops and tutorials available for mindfulness meditation, and you can also find some online.
Have you heard the saying, "You can't pour from an empty cup"? Our drive to do more and more, and to never say "no" to anyone – whether it's to our children, friends, or bosses at work – can lead to extreme overwhelm. We find ourselves unable to fulfill our tasks and end up feeling burned out.
However, it's okay to do things differently. Try setting and maintaining healthy boundaries that match your capabilities. Don't hesitate to ask for help when possible, and think twice before rushing to say "yes."
Physical activity is one of the most crucial elements in a stress reduction plan. Exercise improves your mood and helps enhance sleep quality. Find an activity you enjoy, whether it's running, yoga, or pilates, and incorporate it into your regular schedule.
Breathing and muscle relaxation exercises can assist in alleviating stress and can be done anywhere. Breathing exercises before bedtime can also aid in the falling asleep process for those who struggle with it.
Here's what you can do: Close your eyes and try to relax your muscles. Take a deep breath through your nose and hold it for 5 seconds. Then, exhale slowly through your mouth. Repeat these exercises several times, and you'll feel your heart rate and breathing gradually calming down.
In addition to personal support networks, don't hesitate to seek professional assistance when needed. In the context of mental health treatment, you can receive guidance in identifying stressors and gain tools to navigate stressful situations better.
Various tools are available for stress reduction as part of therapy. One example is guided imagery, which combines relaxation and visualization techniques while processing the experiences and emotions that the individual is going through.
In the fast-paced modern life race, it's not always easy to stop, listen to our bodies, and ask ourselves if there's something we can do differently. It's also not straightforward to admit that change is possible and necessary. However, it's worth it.
Find actions that benefit you and help balance the pressures for a more pleasant and healthier life.
