A recent survey found that about one in 10 people living in India “feel stressed all of the time”.
Other surveys have reported that Indians have felt so stressed in the past year that they are “unable to cope”.
Stress management is clearly a widespread issue within India.
This is an issue that must be addressed as soon as possible as it can have a dramatic impact on a person’s quality of life – adversely affecting both their physical and mental well-being.
This guide will explain why stress management happens and how it can be managed.
These simple tips will helps you to deal with the problem of stress you experience before it can negatively impact of your life.
See Also: How to Have a Strong Immunity System
What is Stress?
When a person encounters a perceived threat (real imagined, mental or physical), the body’s stress response is triggered.
The stress management response causes a cascade of physiological changes
- Breathing becomes rapid and shallow
- Heart rate and blood pressure increase (as a result of the release of stress hormones)
- Glucose is released into the bloodstream for energy
- Muscles become tense
- The way you think changes, with certain parts of the brain becoming more active
- Certain bodily functions are deprioritized, including metabolic functions and the digestion of food
The changes made to the body by stress isn’t always a bad thing.
They can help avoid dangerous situations or give you extra mental and physical energy to perform under pressure.
When a life-threatening and stressful situation passes, the body should return to normal and you should feel calm again.
Stress becomes dangerous only when you spend a significant amount of time in a stressed state.
Unfortunately, the many people are living in the UK experience stress from issues that aren’t life-threatening.
Being stressed about these daily events can quite exhausting for the body and can trigger a range of side effects including.
- Tension headaches, migraines, and bodily aches (caused by the body tensing up)
- Chest pain (caused by overstimulation and stress hormones)
- Fatigue (caused by over-stimulation of adrenal glands)
- Sleep problems (primarily caused by excessive adrenaline levels)
- Upset stomach
- Lack of focus (caused by changes to the brain during stress)
Stress can also cause a person to change their behavior. They may begin to overeat or undereat, abuse alcohol and drugs, become socially withdrawn, or develop bad habits.
Eventually, the side effects of being constantly stressed can lead to some very serious chronic health problems including:
The stress response increases your blood sugar levels so that you have additional energy to escape a threat.
Unfortunately, the constantly having elevated blood sugar level can increase the risk of types 2 diabetes.
High blood sugar levels can increase the likelihood of obesity.
The stress management response also changes how food is metabolized and deprioritizes digestive functions, which can also cause to increase your weight gain.
The changes made to the body caused by stress have been shown to contribute to high blood pressure, atherosclerosis, and other risk factors for having heart disease.
Anxiety and Depression
Stress management is linked with a range of mental illnesses including anxiety and depression which effects your body.
Asthma can be worsened by chronic stress.
How Can You Manage Stress?
Fortunately, there are many techniques are available that have been proven to effectively reducing the stress management.
Some of the best techniques include:
Socializing with friends and family
Spending time with friends and family is an excellent way to reduce your stress levels.
Face-to-face interactions are useful because they can trigger hormones that relieve symptoms of stress.
The Conversations with loved ones can help you discuss any feelings that are causes to becoming stressfull.
If your relationships are causing to your stress, seek out connections with other people by joining a club or sporting group to improve your stress level.
See Also: How to Stay Socially Healthy
When you exercise, your body is release endorphins — a mild analgesic to numb any pain you are experiencing.
Endorphins will giving you a pleasant feeling that can helps you to ease the symptoms of stress.
Exercising regularly will boost your mood and counteract the anxiety and negative feelings associated with your stress management.
See Also: How To Stay Physically Healthy
Another excellent antidote to the alertness and anxiety caused by stress is to spend more time relaxing.
Relaxation techniques including meditation, yoga, tai chi, and massage therapy is proven to relieve the symptoms of stress.
As an added bonus, these techniques can help you avoid or manage other chronic illnesses like heart disease, insomnia, depression, asthma, high blood pressure, and post-traumatic stress disorder.
Set Aside Time for Hobbies
Even if you lead a very busy life, it is an important to take some time each day for your hobbies to feel free or happy.
The hobbies for reducing stress level are ones that require you to be an active.
Spending your spare time on your hobbies like talking, reading, painting, and doing things instead of simply watching television or playing video games overnight.
Eat a Healthy Diet
The food you eat can affect how stressed you are.
A diet high in caffeine, sugar and processed foods can worsen stress significantly.
Conversely, a diet with plenty of vegetables, fruits, whole grains, legumes, healthy fats, nuts, fish, and lean meat can reducing the symptoms of stress management.
See Also: How to Follow a Healthy Diet
Get Plenty of Sleep
The human body uses the time you spend sleeping to perform some important biological processes.
This is includes the removal of waste, balancing hormones and digestions of food.
The some of these processes can help you to reducing your stress levels, so get plenty of sleep (ideally 7 to 8 hours per night).
The Final Line
There are many simple ways to reduce the pressure or stress you feel in your workplace and personal life.
There are many techniques available that have been proven to effectively reduce stress.
Exercise, music, socializing with friends and family, set aside time for hobbies, eat a healthy diet, get plenty of sleep, and physical activities can all work to relieve stress management — and they will improve your overall work-life, personal life, or balance as well.
So, stay happy and live a healthy or happier lifestyle.
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