Stress can accompany a person in various situations. Some people struggle with it sporadically, others are exposed to it almost every day. Long-term mental stress has negative health effects. Therefore, you should know how to deal with stress.
Stress occurs in everyday or work life. It has various causes; it is caused by mental, psychological, physiological, anatomical or physical factors. They are called stressors. Among them, the following are often mentioned: excess of duties, setting too high demands on oneself, loss of a job or a loved one, accident, threat to life. What is normal for others can make you feel mentally tense. You do not always have an influence on the above factors. However, you may acquire the ability to deal with stress.
Stress is the body’s emotional and physical response to environmental pressure. This type of condition can be positive and mobilizing, but can also adversely affect health. If you feel nervous, anxious, and suffer from insomnia, find out how to deal with stress in various situations.
If you do not start reducing your stress and treating its aftermath, it can worsen and cause not only mental problems, but also physical problems such as headaches, indigestion, and nosebleeds. So don’t take long to deal with stress and start acting right away!
In this article, Niketrainers.com.co will tell you:
What is stress and how is it manifested?
Stress is defined as a mental imbalance caused by differences between a person’s adaptive abilities and the challenging situation (environmental factors and stimuli that are stressors). As a result, various types of body defense mechanisms are activated. Thus, they have an impact on its functioning and health. Stress can evoke strong emotions and tension, but in some situations it can be a stimulus for action.
Stress is a physiological reaction of the body, created in response to situations that exceed the adaptability capacity to deal with them effectively. The state of this type is most often associated with unpleasant sensations that overwhelm and exert too much pressure on taking action, although there is also positive stress that mobilizes to be more active. Unfavorable stress is not only more common, but can also be dangerous to your health. It exhausts both physically and mentally, and it fosters the development or intensification of bad habits, such as eating sweets, biting nails, or seeking relief from alcohol. The source of an unpleasant situation can be both everyday situations (exams at school, late bus, lack of change in the wallet, conflict with the neighbor) and changes that affect life to a greater extent (marital crisis, childbirth, job change), but also things beyond your control (natural disasters, wars). Therefore, if you wake up with a headachefor a long time, you feel nauseous and your heart beats faster after leaving the boss’s office, your hands are sweating before the exam, your complexion has deteriorated because you are worried about the health of a loved one, you have nose bleeding, you have constipation and sleep problems, you feel sad, anxious, nervous, helpless, or frustrated, do not wait to deal with stress, just start acting immediately!Simple relaxation methodswill allow you to regain control over your private and professional life.
The sympathetic nervous system plays a large part in the stress response, which starts working almost as soon as the stressor appears. As a result, the production of adrenaline and norepinephrine increases, and they result incharacteristic symptoms of stress
- increased heart rate
- faster breathing,
- increase in blood pressure,
- pupil dilation,
- increased sweating.
During stress, cortisol (commonly known as the stress hormone) is secreted. The amygdala is also of great importance – the structure of the brain that is responsible for negative emotions and defense reactions. It is she who gives a given factor (stressor) an emotional charge, which makes the body react to the situation in a specific way.
How does stress affect the human body?
Long-term stress has a negative effect on the human body. First of all, the circulatory system suffers a lot.As a result of continuously elevated blood pressure and increased heart rate, the risk of stroke or heart attack increases.There are also digestive problems and digestive system diseases (e.g. stomach ulcers). Stress also causes:
- problems with concentration,
- depressed mood and depression
- bow,
- headaches,
- body aches,
- problems with the menstrual cycle,
- deterioration of the condition of the skin and hair,
- weight gain.
Positive stress
Positive stress (eustress) has a mobilizing effect on the body, motivates to take action and helps to adapt to situations that are not negative but remain unknown and therefore trigger mental tension. They can be seen as a challenge.Positive stress helps you deal with the stressor.
Positive stress, i.e. the ability to overcome difficulties, depends largely on the individual characteristics of the individual. It is mainly about: energy (physical strength), commitment, conscientiousness, emotional stability, optimism, a sense of control, a sense of coherence, the ability to detach from negative experiences, extrovertism. Social support is also of great importance.
How to deal with stress?
There are many ways to fight stress, and they are conditioned by many factors. The methods may vary depending on the cause, but they often help in many situations. When your stomach tightens at the thought of an interview, try to think about what the prospective employer might ask and write down your answers on a piece of paper. Thanks to this, you will be more prepared and gain confidence. You can do the same thing before talking to a friend with whom you are in conflict. And how to deal with stress at work? If you have a lot of tasks, go outside and breathe some fresh air, or open a window and ventilate the office well. Or you can put the pile of papers and the phone aside for a while to calm down and collect your thoughts. And when you still don’t knowhow to calm down, brew some green tea and sip it while you work. Ad hoc methods are effective, especially for acute stress, which does not last long. For the chronic one, a better solution would be, inter alia, relaxation exercises such as stretching, yoga, andSchulz autogenic training or Jacobson, as well as breathing exercises in the form of meditation, visualization, or conscious breath control, e.g., diaphragmatic breathing. Listening to music is also effective in fighting stress. It can be any species that suits you. It is important that it brings relief. If you don’t know what you like, try compositions that resemble the sound of waves, rain, or storms. One technique for dealing with stress and nerves is exercise. Sport has a beneficial effect on the entire body and allows you to keep your mind occupied. If you want to vent your negative emotions, put on your headphones and go jogging or go to the gym with your friend. Choose the discipline you enjoy.
Ways to manage stress include:
- meditation
- breathing exercises,
- focusing on positive experiences,
- walk,
- physical activity (adapted to the needs and capabilities of the body).
Every day find a minimum of 20-30 minutes just for yourself. You should spend this time relaxing. You can read a book, take a long bath in the bathtub, have a massage, listen to music, pursue your passion. It is a moment only for you and the things you like.
Don’t be ashamed to seek help from another person. Talking to a loved one or meeting a friend can work wonders. If you feel it is necessary, see a specialist for help. Remember that alcohol, stimulants, and overeating are not the solution to the problem. However, they can become a source of further trouble.
Chronic Stress –How to Deal With It Another Way?
In the fight against stress, sleep is an invaluable therapeutic tool. Although this may seem difficult, it is worth developing the habit of going to bed at the same time every day. In addition,remember about sleep hygiene. Make sure the room is well aired but not cold. In addition, do not lie down with the TV turned on and prepare your body properly for sleep, i.e., take a hot shower or an aromatic bath, remove makeup, and embalm your skin. This will allow you to relax. Additionally, you can calm down by reading a book. Remember that a mattress and a pillow play a big role in the quality of your sleep, and you often need someone else’s help to deal with chronic stress. It can be a cordial friend who is always ready to listen to any concerns and shake hands in difficult moments in life or a psychologist. This is a person who objectively analyzes the problems in each case and looks for unconventional solutions and techniques to deal with stress in a given situation.
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