Contents
We often perceive the stress we face on a daily basis as something familiar, almost normal. We would rather attribute muscle tension to the fact that we slept in an uncomfortable position at night or to an unsuccessful office chair. And while such stress can be extremely harmful, in the daily race it can be difficult to stop and track the source of stress and how it affects our body.
When something threatens us – for example, a stray dog barks at us – our body reacts to stress and sets off a “physiological alarm”. A specific part of the brain, the hypothalamus, is responsible for this.
The hormones adrenaline and cortisol enter the bloodstream. Adrenaline increases the heart rate and begins to use up energy reserves in the body, while cortisol simultaneously increases blood sugar levels, weakening the immune system.
It is easy to guess that if such a hormonal battle is raging in your body all the time, it is having a hard time. Here’s what it does.
- Breath. It often increases with stress. In people with a predisposition, it can provoke a panic attack or an asthma attack.
- A heart. Stress can raise blood pressure and cholesterol levels.
- Liver. Stress hormones cause the liver to produce more glucose, which increases the risk of type XNUMX diabetes in some people.
- Stomach. Stress can cause nausea and even possibly – provided the stress is strong and prolonged – cause stomach ulcers.
- Genitourinary system. Stress can cause menstrual irregularities, erectile dysfunction, and decreased libido.
Emergency Measures
The first step towards combating the harmful effects of stress is to avoid alcohol and drugs. The substances contained in them give a short-term effect, a false sense of release from accumulated stress, but in the long term, they do more harm than good.
The second step is physical activity. Make daily walks a habit. Walk in the morning or during lunch breaks. Walking releases endorphins that help fight stress, which means your mood is likely to improve significantly.
According to the Harvard School of Public Health, breathing exercises also lower blood pressure and stimulate the nervous system, which helps calm the body and mind.
All these tips – avoiding harmful substances, walking, exercising – really work. But if they don’t seem too interesting to you, try the following.
1. Something joyful every day
It sounds trite, but in Dialectical Behavior Therapy (DBT) this skill of emotion regulation has a separate name – “accumulation of positive short-term experience.” Joy and fun not only help reduce stress, but also make life more fulfilling. The desire for pleasurable sensations is not selfish or a luxury, but a therapeutic skill necessary for regulating stress and emotions.
2. The power of self-belief
It’s not just that you will praise yourself or use affirmations about “the most beautiful” or “the most courageous.” If you’re afraid you’ll never be able to finish a project, for example, say to yourself, “It’s going to be hard, but I can do it!” This is a very realistic statement, so it will not cause internal protest, but will provide internal motivation.
3. Thanks
The University of Kentucky conducted a study that showed that gratitude reduces aggression. Moreover, it turns out that if people spend just 15 minutes a day to write down everything they are grateful for, the quality and duration of sleep improves. A healthy sleep is one of the means of combating the effects of stress.
4. Laughter
Humor lowers blood pressure and stress levels, triggers the release of endorphins. Treat yourself to watching comedy as medicine. Replace the habit of describing your suffering on social media with the habit of reading or watching something funny.
Remember: your health and well-being is in your hands.