Manage your stress
Everyday Stressors
Inadequate salaries, debt, not enough money to spend... the most common negative mental stressors are financial issues
Getting stuck in traffic after a long day of work can be a source of irritation and stress.
Sometimes you feel like you are being overworked, or can't get through a work issue and get stressed out about it
Studying for a test , completing an assignment a couple of hours before its due , and finishing up last minute homework can all be sources of stress
Unhealthy relationships or toxic relationships with friends, significant others, family , etc. can be a source of stress for anyone.
Not enjoying what you do for a living , or not being able to do what you truly are passionate about can be a major cause of stress
Trying to get through a crowded street when you're already late to an appointment is very stressful. Lots of noise can also trigger the stress response in humans
Regularly consuming caffeine in drinks, coffee, soda, etc. can lead to chronic elevated cortisol levels (cortisol is the hormone that triggers the stress response)
Although a drink after a long week at work may seem like the best way to relax,alcoholic drinks stimulate the release of cortisol, the stress hormone
Common symptoms of stress
Feeling annoyed or irritated for even the smallest of things is a common effect of being stressed out
Easily becoming angry and getting mad at the people around you is a common result of being stressed out
Biting your nails , increased breathing rate , and feeling your heart pounding are all effect of anxiety or nervousness. Feeling nervous and/or anxious as a result of being stressed is a common phenomena.
Feeling depressed or sad is a common outcome of being stressed out
Having a headache is often an effect of being stressed out as your brain is usually working overtime when you are feeling stressed
Having a stomach ache or indigestion usually results from being stressed out
Having a lack of interest in everyday occurrences, and feeling bored in an increasing number of everyday activities may seem normal , but often results due to stress
Feeling like you are drowning or falling under, and feeling like you can't breathe due to the pressure are effects of extreme stress
Feeling like you can faint and feeling short of breath are commonly seen symptoms of extreme stress
Effects of chronic stress
Anxiety is a disease that usually results from chronic stress. Feelings of nervousness and anxiousness are common symptoms.
Depression is a disease in which people feel lost , hopeless, and sad. Antidepressants are usually prescribed to these patients
Stress can case the blocking of various blood vessels, heart attack, due to increased blood pressure and chronic stress can even cause heart disease due to the different hormones released
Asthma is a breathing condition in which people have difficulties respirating quickly/rapidly. Stress can worsen this condition.
Chronic stress, as well as regular stress can cause panic attacks. Some symptoms include hyperventilation, feeling like you are choking, etc.
Stress causes increased levels of cortisol which causes an increase in the fat deposited in the abdominal region, therefore leading to obesity
Stress seems to increase the blood sugar levels of those with type 2 diabetes, and also provokes unhealthy habits such as smoking , drinking, unhealthy eating, etc.
Chronic stress causes certain regions of your chromosomes to show effects of accelerated ageing. High levels of chronic stress can 'increase' your age by 7-12 years
Stress triggers headaches, and chronic stress worsens these headaches and can even worsen them to migraines
Simple techniques to manage your stress
Eating healthy helps you provide your mind with the best fuel it can get. It additionally stimulates the vagus nerve and contracts the stress response.
Meditation allows your body and mind to calm down, helping reduce your overall stress levels
Take some time out and enjoy doing activities that you love. Spend some time on yourself.
Call a friend and talk about your feelings. Let out what you feel , don't bottle up your stress
Go outdoors and catch a breath of air. Take a quick walk to clear your mind of the situation at hand
Concentrate on the small things around you. Engage in your senses and spend some time paying attention to your surroundings.
Maintain a positivity journal and read through it to give you things to be thankful for when nothing seems to be going right
Remember to breathe in stressful situations, exhale longer and take a couple of deep breaths.
Going to the gym or taking a run outdoors helps clear and relax your mind
Concentrate on the good things in your life, and hunt them out.
Take a minuet and breathe. Slow down and reconsider the situation at hand
Listening to soothing music can help clear your mind and can act as a small getaway form your everyday life
Take some time out and make yourself laugh. Watch a funny video or read through jokes. Laughing releases hormones which counteract the stress response, reducing your stress levels
Sleep deprivation can kick start the sleep stress cycle. It allows your mind to be clear and provides more resilience to recover from the stress response
Take a short break from whatever is causing the episode of stress and do something that takes your mind off of it
Massaging your feet and the area on the right side of your throat can stimulate the vagus nerve and counteract the stress response
R.E.L.A.X. Take a break
Reading is another activity that can help distract you from whatever is causing the stress episode and can help calm you down
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