What is Stress and How to Reduce It?
In everyday life, stress is a normal phenomenon and our body is designed to respond and adjust to some stressful situations, and that is not as dangerous as we think. In our daily lives, we all come across such stressors that give us the power to react and ease those situations without harming our emotional and physical conditions.
Let’s understand what is stress and how we can tackle it?
What is Stress?
Stress is a disorder created by our mind, which is an imbalance between our state of mind and circumstances that creates a deep rift in our emotions. In other words, when the thoughts of our mind start getting sick, ambiguous, and confused, then a state of tension starts to arise in us. Please join us to find out what stress is and how to reduce it.
But when our body starts going up from its ability to withstand normal stress and our emotional and physical situations become uncontrollable, then it is in front of us in the form of stress.
What physical and emotional changes during stress?
In medical language, if we say when the problems start in our nervous systems due to stress and the number of hormones in the body start to be imbalanced, then we feel nervousness, restlessness, shortness of breath, and changes in our vision.
It is a process in which our body tells it to fight or run away (fight-or-flight response) from problems/stressful situations.
When a person starts living in a stressful situation for a long time, he gets engrossed with cumbersome and frustrating thoughts, due to which many types of physical and emotional changes start appearing.
Mental and Emotional symptoms start appearing
- Body pain and acute aches
- Mental and physical exhaustion
- Chest pain or feeling like your heart is beating fast
- Headache, dizziness, and trembling of the body
- High Blood Pressure
- Jaw clenching and muscle tension
- Sleeping disorder
- Trouble having sexual activities or decreased sexual desire
- Weakness and low immune system etc.
Stress can also lead to mental and emotional imbalances like;
- Anxiety or irritable behavior
- Panic attacks
How to diagnose stress?
Stress or tension is related to a particular person. There is no special scale in medical science to forecast it. It can be told by the afflicted person who has been a victim of the above-mentioned symptoms. Our doctors or health experts can only conclude after studying all the symptoms that he or she is suffering from stress and what suitable treatment can be given.
Suppose you have got tension and high blood pressure, then your health expert or doctor will diagnose and prescribe medicine to treat it so that your problem can be solved.
Some easy and effective ways to get relief from stress
When plans fall through, do you roll with the punches, or do you get anxious and lose all enjoyment of life? A great deal depends on our personalities to determine how we cope with life’s stress, but here are some strategies to keep your stress in check:
We should understand that stress cannot be eliminated permanently, but it can be prevented to a great extent by making some strategies.
- Start focusing on exercise and physical activities when you feel symptoms of stress. A short walk daily can boost your mind and change your thought process.
- Take a bird’s eye view at the end of the day and try to think about what you have achieved or accomplished on a particular day in your life. Do not pay attention to what you didn’t get.
- Try to set goals for your life that are achievable for a specific day, week, and month so that you focus on the right path to achieve that. Always have a limited thought process in those situations which are not in your control, but keep your focus on long-term benefits.
- If you feel that worries have started manipulating your mind and thoughts, you must talk to a therapist or spiritually learned person.
Effective ways can help you keep stress at bay
- There’s no question we need more sleep. Sleeping less than six hours has become a major issue. Our experts say we need at least 6-8 hours of sleep to give rest to our mind and body.
- Take a hot bath (when it is cold) otherwise, you take a normal water shower. Have a steaming cup of tea, or read a book to help you wind down after a long day. Make your bedroom your haven, a place to relax and unwind yourself.
- During times of stress, mediate and sync with silence, look inside, and concentrate on your lovely palpitation. Just remember your God / Master (Guru) or whom you follow from the bottom of your heart. Saying a short prayer can help you feel calm and focused. Trusting in a higher power has been shown to help lower blood pressure, especially when the situation is out of your control.
- Try Brisk walking, Yoga and Sun Salutation, or any other breathing exercise and muscle relaxation activities to control your mind and thought process during the morning walk. You can also join a gym to rejuvenate your body and mind.
- Stay positive, do regular exercise and maintain your fitness, eat healthily, and have a nutritional diet. Always acknowledge the good parts of the day and spiritually see your future.
- You must accept that you cannot control everything and focus on the good things. Find a way to overcome your worries and let the situation be as it is that you cannot change.
- Try to say “NO” to additional responsibilities or extra activities when you are too occupied or busy or already in a hectic situation.
- Stay connected to your near and dear ones who make you feel happy and calm. Always be with those people or your friends who give you moral support and emotional balance in your tough times. Being with them, you can share your worries and thoughts so that they can give you moral support and become a good listener.
- We all are aware that music is a perfect “stress buster” tool. So, when you feel low and find yourself in a perplexing situation, simply play those songs which are close to your heart. It will reduce your stress level and boost your thought process.
When it comes to stress, how long does it last?
Stress can be a short-term issue or it may last for a long time. Basically, it depends on the thought process of the specific individual who is suffering from stress and what changes are happening in his/her life. Regular practice of stress management techniques can help you to minimize physical, behavioral, and emotional symptoms of stress.
But, if you are not able to manage your stress despite doing all these, then it is time to consult your doctor or health expert. A health expert will give advice and prescribe medicine according to your physical and emotional symptoms.
Stress is a natural and normal process of the physiology of the body and in daily life we face it. But, long tenure stress may cause physical and emotional problems. You may have unhealthy behavior and that will create major health issues. So, try to manage while adopting the above strategies and techniques. If it is not being managed at your level, you must speak to your family doctor.