Stressed spelled backwards is desserts. Coincidence? Maybe not!
The human body is intended to experience pressure and respond to it. Stress can be certain, keeping us alert, spurred, and prepared to dodge risk. Stress winds up pessimistic when an individual faces constant difficulty without help or unwinding between stressors. Subsequently, the individual progresses toward becoming exhausted, and stress-related strain fabricates. The body’s autonomic sensory system has a worked in pressure reaction that makes physiological changes enable the body to battle distressing circumstances. This pressure reaction, otherwise called the “battle or flight reaction“, is enacted if there should be an occurrence of a crisis.
Be that as it may, this reaction can turn out to be constantly initiated during delayed times of pressure. Delayed actuation of the pressure reaction causes mileage on the body – both physical and enthusiastic.
Stress that proceeds without help can prompt a condition called trouble – a negative pressure response. Trouble can bother the body’s inward equalization or harmony, prompting physical manifestations, for example, cerebral pains, an agitated stomach, raised circulatory strain, chest torment, sexual brokenness, and issues dozing. Enthusiastic issues can likewise result from trouble.
These issues incorporate melancholy, alarm assaults, or different types of uneasiness and stress. Research recommends that pressure likewise can expedite or compound certain indications or illnesses. Stress is connected to 6 of the main sources of death: coronary illness, disease, lung sicknesses, mishaps, cirrhosis of the liver, and suicide.
Stress likewise winds up destructive when individuals take part in the urgent utilization of substances or practices to attempt to soothe their pressure. These substances or practices incorporate nourishment, liquor, tobacco, drugs, betting, sex, shopping, and the Internet. As opposed to easing the pressure and restoring the body to a casual express, these substances and impulsive practices will in general keep the body in a focused-on state and cause more issues. The troubled individual winds up caught in an endless loop.
What happens when we continue “burning the candle at both ends” until we reach physical and emotional exhaustion? Just like the candle itself, we risk burning ourselves out.
The accompanying rundown prescribes adapting aptitudes that remove us from our receptive state, and into an outlook that is progressively mindful of our stressors. This mindfulness is a key advance into creating controls that will help you manage pressure, yet do it such that keeps on advancing solid propensity designs.
- Deeper Breathing
When we become focused on, we will in general put some distance between our cognizant breathing mindfulness. At the end of the day, we hold our breath, or fall into shallow relaxing. This, thus, influences the body on a cell level, and kicks on the thoughtful sensory system, which primes us for response. Tragically, a large number of us will in general remain in this receptive state for extensive stretches of time, always seizing or pursuing assignments, sensations, and more pressure.
What’s more terrible is that predictable shallow breathing not just motivations increasingly strain in the jaw, neck, low back, and other body regions; However, it additionally altogether diminishes a specific kind of white platelet that is in charge of warding off illnesses, diseases, and irritation. Our breath is truly keeping us sound and alive.
When confronting a distressing circumstance, a great practice is to respite and come back to your relaxing. Long, full breaths in and out have appeared to advance a feeling of quiet and re-focusing, fundamental for coming back to the current issue with a clearer head.
Guaranteeing that your breath fills your paunch and your lungs is crucial in advancing diaphragmatic breathing that won’t just ground the body, yet in addition the psyche.
- Everyday Journal
Sometimes, we just need to write down our feelings and sensations in the moment, as we’re experiencing them. Journaling has long been a practice many have turned to for its healing benefits. The solution presents itself.
Similar to a diary, journaling is a way of writing down our thoughts and getting them out of our head; more importantly, that release is beneficial in cutting off the overthinking cycle of thoughts that keep us disconnected from our bodies and our environment.
When you have the collected set of diaries of yester years, we only know how much we have invested, improved, matured and even trolled. You can either keep the journal entry and revisit it later, once the stressors have been resolved; or you can crumple it up, burn it, or tear it up, and notice the surrender in that manner. Make sure the time you survive is worth living for.
- Working Out
One of the best ways of getting out of our head when dealing with stress is to instead, come into the body. To look outwards and beyond your head is sometimes a silent space to engage in. Without your notice you’re venting out the stress without filtering your thoughts and exercising the body.
Exercising is a powerful tool in redirecting our energy into something that is not only healthy for us, but also distracting. Moving the body floods our system with endorphins, which are natural painkillers that help with mood, sleep, and reducing irritability. Finding the right exercise for you is entirely open to what stressors you’re facing.
For example, running is a great option if you’re feeling angry or pent-up with frustration. On the other hand, yoga could be a beneficial suggestion if you’re feeling lethargic and tense, and need some grounding, re-energizing, or relaxing.
Likely, when stress affects the brain, with its many nerve connections, the rest of the body feels the impact as well. So, it stands to reason that if your body feels better, so does your mind. Exercise and other physical activity produce endorphins—chemicals in the brain that act as natural painkillers—and also improve the ability to sleep, which in turn reduces stress. Meditation, acupuncture, massage therapy, even breathing deeply can cause your body to produce endorphins. And conventional wisdom holds that a workout of low to moderate intensity makes you feel energized and healthy.
Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.
Meditation is a simple technique that, if practiced for as few as 10 minutes each day, can help you control stress, decrease anxiety, improve cardiovascular health, and achieve a greater capacity for relaxation. Coming in terms with the reality that is full of chaos and problems needs tremendous patience and insight. Well, Meditation works the wonders for you with ease. The power is seamlessly high and counters any problem with a simple solution or simplifies the problem or simply allows you to let go of the problem.
Although meditation has been practiced for thousands of years, the meditative technique called the “relaxation response” was pioneered in the U.S. by Harvard doctor Herbert Benson in the 1970s. The technique has gained acceptance by physicians and therapists worldwide as a means of relieving symptoms of conditions ranging from cancer to AIDS.
When our bodies are exposed to a sudden stress or threat, we respond with a characteristic “fight or flight” response. The ‘‘adrenaline rush’‘ we experience is a result of the release of the hormones epinephrine (adrenaline) and norepinephrine. They cause an increase in blood pressure and pulse rate, faster breathing, and increased blood flow to the muscles.
- Technology Disconnect
Given the number of people affected, it seems a logical step to explore the potential of accessible, user-friendly, engaging technologies to assist in this treatment process. Everything we do is powered by the Internet, so much so, that without it, we often feel uneasy and disconnected. This seems particularly relevant for the teaching and provision of applied relaxation and/or mindfulness interventions.
Recent evidence suggests that immersive technologies, such as virtual reality (VR), when applied in a specific therapeutic context may an appropriate candidate for this exploration. Ironically, too much of social media or checking work emails while at home is disconnecting us from ourselves.
Consider taking tech-breaks throughout your day, whether it’s taking a 30-minute free time to do what brings you most joy in that moment – maybe a cup of tea outside!
- Simplify everything.
Your mornings, your breakfasts and other priorities. The whole point of having a simplified routine in every corner aspect of life is to reduce tension and stress.
So many of us want to get as much done as possible in any given day. It’s natural to want to cross every item off of our to-do list, but not doing so often causes us more stress and worry, and for what? Simplifying your morning routine gives you more headspace to prioritize tasks in a way that doesn’t feel crowded and overwhelming.
Try preparing kids’ lunches (or your own) the night before, or laying out your clothes or work items before you head to bed. In the morning, sit down with a list of things to do that you can write down, instead of trying to remember everything as the day unfolds.
- Sleep WELL
Stress has many negative connotations, but it is a response that has evolved in humans and animals to allow them to deal with important or dangerous situations.
In humans, stress can cause the autonomic nervous system (ANS) to release hormones, such as adrenaline and cortisol. These hormones raise the heart rate to circulate blood to vital organs and muscles more efficiently, preparing the body to take immediate action if necessary.
This reaction is known as the fight-or-flight response, and it was vital for human survival during the earlier stages of evolution. Nowadays, issues that are not a threat to survival can trigger the fight-or-flight response. For example, problems at work or relationship difficulties.
- Good appetite
Foods can help tame stress in several ways.
Stress negatively affects blood pressure and blood flow. There is a strong relationship between fluctuations in brain blood flow and brain health and these compounds over time. Nutrients from healthy foods, can help improve blood flow in the body.
Examples of nutrients that improve blood flow include omega-3s (EPA and DHA), vitamin E and polyphenols found in red wine, blueberries and dark chocolate. In this way, a healthy diet has a ‘cascading effect’ on brain health because as it improves blood flow, the delivery of key nutrients to the brain is also improved. Consistent with this, physical fitness is one of the strongest ‘anti-cognitive decline’ factors and it acts by maintaining healthy blood flow to the brain.
Life and health is of first priority and living it well with pursuit of fulfillment is important.