What is stress?
Stress is the body's reaction to challenges and demands. Everyone experiences the stress that can be caused by a variety of events, from small daily problems to major changes such as divorce and unemployment. Stress responses include physical factors such as elevated heart rate and blood pressure, thoughts and personal beliefs about stressful events, and emotions such as fear and anger. We often consider it negative, but stress can also come from positive changes in your life. B. Promotion at work or birth of a new baby.
How can I deal with stress in a healthy way?
Stress serves an important purpose-it allows us to respond quickly to threats and avoid dangers. However, prolonged exposure to stress can lead to increased mental and physical health problems (such as anxiety and depression). Many studies suggest that increased levels of stress impair the ability of the body to cope with illness. No one can avoid stress, but you can work on managing stress in a healthy way to increase your chances of recovery.
- Eat and drink to optimize your health. Some people try to relieve stress by drinking or eating too much alcohol. While these measures seem to be useful at this time, they can lead to stress in the long run. Caffeine can also increase the effects of stress. Eating a healthy and balanced diet can reduce stress.
- Exercise regularly. In addition to physical health benefits, exercise has been shown to be a powerful stress reliever. Consider non-competitive aerobic exercise, weight training, or physical activity such as yoga or tai chi and set reasonable goals. Aerobic exercise has been shown to release endorphins. Endorphins are natural substances that help you feel better and maintain a positive posture.
- Stop using tobacco and nicotine products. People who use nicotine often call it a stress reliever. However, nicotine actually puts more stress on the body by increasing the body's arousal and reducing blood flow and breathing.
- Learn and practice relaxation techniques. Taking time every day to relax helps you manage stress and protect your body from the effects of stress. You can choose from a variety of techniques, including B. Deep breathing, imaging, progressive muscle relaxation, and mindfulness meditation. There are many online and smartphone apps that offer tutorials on these techniques. Some have an initial cost, but many are free to use.
- Reduce stress triggers. If you are like most people, your life may be filled with too many demands and enough time. Most of these requests are selected by us. You can save time by practicing time management skills such as B. Ask for help, prioritize, set your own pace, and set aside time to take care of yourself as needed.
- Check your values and live according to them. The more your actions reflect your beliefs, the better you will feel no matter how busy your life is. Use your values when choosing your activity.
- Give way. It's okay to say "no" when you're spending your time and energy overburdening yourself. You don't necessarily have to live up to the expectations of others.
- Set realistic goals and expectations. It's okay to realize that you can't be 100% successful at once-and healthy-. Pay attention to what you can control and work to accept what you can't control.
- Sell yourself. If you feel overwhelmed, remember what you are good at. Have healthy self-esteem.