Stress is a condition in which an individual, when exposed to many situations that demand much from the body and mind, exhibits several physical and mental changes.
We have been programmed to work at extremely fast paces, working on several tasks all at once and mostly under very tight time spans. As a result of these factors, stress has become a common problem among the people who are exposed to these frenzied paces in their everyday lives.
This is the body’s response to the heavy workload of daily activity. The frequent stress creation causes a series of difficulties in the life of the individual. Symptoms can come in the form of both emotional and physical forms.
The first step is to be aware that you have a problem since that will let you seek professional help and initiate effective treatment. Learn more below.
Stay alert! Know what stress is
Although not technically an illness, stress must be treated with vigilance. During times of stress, the body produces chemicals that cause the heart to accelerate, increase breathing rates, make one sweat, and cause increased muscle tension.
This is a natural part of the automatic defense mechanism of the body, in which it prepares for a variety of unpredictable states, but such a state can become destructive when it becomes permanent.
This is, however, without any doubt very crucial to note that stress in itself isn’t bad. Early days of human civilization, it was a must. It is of real necessity when there are real dangers, like crossing in front of a wild animal, and it becomes essential that your body prepares for this purposeful action if need be.
Earlier, a risk of physical danger was the basis of stress. Nowadays, it’s both physical and psychological dangers that become causes of stress. We would like to state clearly for everyone, first of all, that experiencing stress is a completely normal phenomenon in people’s lives.
However, the problem appears when it is not momentary, that is, it does not go away when the stressful situation ends. Being frequently exposed to stressful situations can make this feeling of constant alertness.
What are the causes of stress?
The causes of stress are associated with situations in which individuals are subjected to feelings of apprehension, anxiety or worry about something or some event. A routine overloaded with various tasks and certain substances such as caffeine, alcohol, drugs and tobacco can intensify stress.
There are different contexts in which a person can be subjected to strong pressure, becoming stressed. For this reason, this problem can manifest itself in different age groups. Even children can present symptoms of stress if, for example, they are subjected to great pressure at school or even because they live in a dysfunctional home.
Not having time to see friends, not being able to complete a work project, living under great anxiety, among others, can be factors that trigger stress.
What are the symptoms of stress?
There are several reactions in the body that can be considered symptoms of stress, such as: depression, difficulty concentrating , nervousness, tiredness, irritability, anxiety, difficulty sleeping, rapid heartbeat, breathing, back and neck pain, recurrent colds, gastritis, heartburn, diarrhea, ulcers, itching on the body and dry mouth.
Stress can be manifested in lots of ways within people’s lives, both physically and psychologically. According to the level of it, he or she may probably face some challenges in his or her interpersonal relations. This often becomes the source of difficulty in implementing goals.
How to treat stress?
Stress does not have any form of formal and concrete treatment. The best thing to do would be to see a mental health professional and strictly adhere to his advice. Knowing the source of your problems will be very helpful in identifying and thus eliminating stress causes.
Alongside treatment, it is a good idea to make some changes to your routine. Specialist recommendations suggest changing habits in several aspects, such as those we will present below.
1. Balance your diet
It wears out and escalates tension when it tries to make up for missing nutrients. Otherwise, if it is provided with all it needs, then the body simply works better, providing more energy and disposition. In the case of chronic stress, caffeine, sugar, and salt can aggravate this situation on the person.
A healthy diet also helps you build a strengthened immune system, important for one suffering from stress. Stress causes the body to continually produce contortionists that results in system decay. Hence, people suffering from chronic stress tend to get sicker. Investing in a healthier diet will help improve your quality of life.
2. Exercise
We release all the hormones that make our bodies more functional while exercising. For example, adrenaline reduces stress; endorphins are hormones that produce feelings of pleasure and promote better quality sleep, and GH brings us that feeling of well-being.
Physical activity also works as an escape valve for your stress. You can disconnect from what bothers you during the activity and even relieve your irritation. The ideal is to make physical activity a habit in your life, that is, include this activity in your daily schedule.
3. Laugh more
People who laugh more suffer less from stress. Several studies have come to this conclusion: when people laugh, they stimulate the release of endorphins and achieve a state of well-being, increasing blood pressure and heart rate, and providing relaxation for the body.
Those who laugh at things see them from a different perspective, in which problems are not so important and do not cause so much discomfort. Therefore, laugh even at your problems. It is also a good idea to change the way you see problems. When you realize that something is not working, take a deep breath and consider how to solve it.
4. Develop Emotional Intelligence
Following the tip above, we recommend that you invest in developing your emotional intelligence . Basically, it is a more rational way of managing your emotions.
Individuals who demonstrate this intelligence can clearly visualize their own emotions and those of others. They understand what motivates them and how to best deal with problems.
By being able to separate problems from emotions, it becomes easier to make good decisions and not let stress take hold. The secret is not to get upset about stressful issues but to find a strategic way to resolve them.
5. Get more sleep
Sleeping is the best way to give our body a rest, allowing it to recover its strength and be in a better position to deal with stressful situations. If we don’t sleep well, we can’t relax and problems become even more stressful.
For chronic stress sufferers, sleep now becomes a problem. Included in the suggestions here are sleep hygiene habits; this means developing habits that will prepare you to be able to sleep more easily.
At night, it is a good idea to do quieter activities, such as reading. Avoid using your cell phone or computer close to bedtime, as the white light from screens can wake you up.
6. Pay attention to your breathing
By paying attention to one’s own breathing, the individual focuses on this single activity, pushing aside thoughts that cause apprehension. The act of consciously breathing, regulating the cadence of the process, helps us control anxiety, since the state of anxiety tends to present shallow and rapid breathing.
7. Slow down
Do not take on things when you feel overwhelmed, and do not worry about getting things done in a short amount of time. Allow your focus to be on one thing at a time, take short pauses while working, do not spend the whole day on your phone, and make some time to rest your head, relax, and distract yourself.
Another thing that should be highlighted here is that constant stressful states can cause serious illnesses, such as hypertension, gastritis, depression, chronic muscular contraction, and some other kinds of cancer. So the problem must be treated seriously, not as a lack of time to relax. Try to lead a more balanced life and pay attention to your health.
Seek help
If you realize that you are not coping with the situation while you are alone, it is necessary to seek specialized guidance, not only to better understand what is happening around you, but also within yourself. This help can be essential in order to avoid emotional problems resulting from excessive stress.
If you notice any of the signs listed above, seek out a qualified professional and take care of yourself. Mental health monitoring is recommended even for those who are not identifying signs of stress. It is always positive to invest in getting to know yourself better and understanding how emotions affect you physically and emotionally. Taking care of yourself constantly is a way to prevent serious problems.