The mental and physical responses that happen when we are under stress help us react to danger. Those reactions allowed our early ancestors to outrun predators.
Today, stress looks more like juggling work deadlines, caregiving for family members and being overstimulated by social media. And when stressors hang around for long periods of time, it gets harder for your body to come down from that heightened state.
Chronic stress can increase your risk of health conditions, including high blood pressure, heart attacks, strokes and obesity.
The good news is that stress doesn’t have to take over your life. It can be managed with simple mental and physical self-care. Recognizing when you are under stress and responding in a healthy way can help you cope with stressors big and small.
Results of stress
When your brain sees that you are under stress, it sends signals to the body to release adrenaline and cortisol. These chemicals increase your heart rate to pump more oxygen through the body and release stored glucose to give you energy. But too much of them can impact your whole body, including your brain, heart and gut.
Signs that you might be stressed out include:
Changes in appetite Low energy Loss of interest in things you normally like doing Trouble concentrating or making decisions Sleep issues Depression or anxiety Physical symptoms, such as stomachaches, headaches or rashesWays to cope physically
When you are stressed, there are a lot of things you can do to find relief. Improving sleep, eating well and getting some kind of physical activity can improve your outlook.
Sleep. One of the most important things you can do to relieve stress is get enough sleep. When you sleep, your body produces less cortisol, and your brain can process emotions from the day. Try to get between seven and nine hours of sleep each night, and go to bed and get up around the same time each day.
Physical activity. Movement is a great stress-buster. When you perform physical activity, your body’s production of adrenaline and cortisol are lowered, and it releases endorphins, chemicals that increase pleasure, reduce pain and improve your mood. Exercise can also reduce stress by moving your focus from your stressed-out mind to your body. You may want to try yoga, which can be calming and meditative, or go out for a walk or jog. The most important thing is to do something you enjoy and will do consistently. The American Heart Association recommends adults get at least 150 minutes of moderate-intensity aerobic activity each week, or 75 minutes of vigorous activity.
Avoid alcohol and tobacco. Though smoking tobacco may make you feel calm, it actually triggers adrenaline and cortisol production and, over time, slows production of dopamine, the calming chemical. Too much alcohol consumption can damage your brain’s reward and stress systems. If you are going to drink, it’s best to do so in moderation, meaning one drink or fewer a day for women and two drinks or fewer each day for men.
Calm the mind
Stress begins in the brain. If you practice ways to improve how you respond to stress emotionally, you’ll be able to keep your cool when life gets difficult.
Just breathe. Breathing exercises can help calm your mind and relax your body. A couple to try if you are new to the technique are belly breathing and box breathing. For belly breathing, breathe into your stomach, letting it push outward. Hold the breath for a few seconds and breathe out. Do this slowly five to 10 times. For box breathing, breathe in while slowly counting to four. Hold your breath to the count of four, then exhale for four seconds and wait another four seconds before starting over. Repeat until you feel relaxed.
Meditate. Meditation can help you quiet racing, stressful thoughts. A simple way to start meditating is by sitting or lying down in a comfortable position. Focus your attention on an object in the room or try repeating a word or phrase either in your head or out loud. Even using the word “relax” would do. What’s important is you repeat it over and over again, like a chant. If you are new to meditation, try doing this for just a minute or two and increase your time as you improve the technique.
Consider therapy. If you have stress that makes it hard to go about your daily routine, or you feel like it’s becoming problematic for your mental health, you may want try counseling. A therapist typically uses different kinds of talk therapy to help you understand what is causing your stress, learn to prevent it or find ways to cope with your stressors.
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