How to handle stress?
In today's fast-paced world, it's hard not to feel the surrounding pressure. There are countless reasons to stress, and everyone has their own. The coronavirus and current global events don't help much either, causing many of us to feel even more upheaval and restlessness. Stress has simply become a part of our daily lives that cannot be ignored. In today's article, we'll discuss what stress is, how it manifests, but most importantly, how to effectively reduce it.
What is stress?
Stress is the body's natural reaction to an extraordinary situation. It usually involves a situation that harms our body, burdens it, or disrupts homeostasis. It is a state that throws us off balance and causes destructive, yet also defensive processes in the body. Short-term stress can help us manage challenging situations, but long-term stress caused by frequent anxieties, worries, insomnia, or overwork can lead to illness. Regardless of the type of stress, the body tries to return to a calm state as quickly as possible, but it cannot do so if it lacks nutrients, vitamins, or minerals.
Body reactions
According to studies by medical expert Dr. Hans Selye, our body reacts to every type of stress in the same way. The central nervous system (hypothalamus) along with the endocrine system (adrenal glands) ensure that the body starts releasing stress hormones: adrenaline and cortisol. These then cause an increased heart rate and thus thorough blood supply to the muscles and vital organs, in case of emergency. If the body remains in such a state for a long time because the stressor* does not disappear, we talk about chronic stress, which harms us.
*Factor that induces stress
Symptoms and manifestations of stress
- Headache
- Increased heart rate and blood pressure
- Insomnia
- Inner restlessness
- Depression and anxiety
- Tense muscles
- Loss of appetite or overeating
- Slow digestion
- Rapid breathing
How to manage stress?
First and foremost, lifestyle is the most important factor, which means:
- Proper eating habits with a varied diet full of vitamins, minerals, antioxidants, and essential nutrients. These substances are richly found in fruits, vegetables, legumes, nuts, fish, eggs, or you can reach for dietary supplements.
- Regular 7-8 hours of sleep at the same time. Your body will quickly adapt to the new regimen and reward you with lots of new energy and vitality.
- Adequate exercise at least 3-4 times a week helps you unwind, clear your mind, and think about other things. Even a walk or spending time in nature is sufficient. Spend time outdoors.
- Minimize alcohol, caffeine, and nicotine. External stimulants should not be what you reach for in a stressful situation. You might think it helps you relax, but it is important to emphasize that these are addictive substances. Once your body gets used to their consumption, it will be under even greater stress when they are lacking.
- Relax, take time to rest and focus on yourself. Slow down, concentrate on the present, and try to adopt meditation or self-reflection.
- Spend time with loved ones. In difficult stressful situations, it is especially helpful to have someone by your side who can help or listen to you. Let’s not forget that we are not alone, and we can always turn to someone and ask for help.
Why do we feel so relaxed after a vacation?
Many of us don’t realize it, but on vacation, we really have the right lifestyle. Why? We spend time with friends or family, allow ourselves long sleep, get enough exercise whether in the form of swimming, walks, or hikes, eat regularly with a high content of fruits and vegetables, drink enough fluids, and maintain psychological well-being. Let’s try to create this “vacation lifestyle” at home. We will be more satisfied, calmer, and most importantly, healthier.