Seek Help From A Professional
Because chronic stress can be difficult to identify, talking things out with a mental health care professional could make it easier to pinpoint where the stress is stemming from and how to better manage it. Additionally, journaling consistently, particularly first thing in the morning, is a great way to observe ones thoughts, including those that have become so habitual.
Seeking out a doctor who practices integrative medicine, or medicine that takes into account the whole person, including lifestyle choices, can also be helpful in reversing the impact of stress. Since stress can damage the body, depleting it of vital vitamins and nutrients, it can be helpful to have tests performed that identify what it may be lacking. Rebuilding the immune system can also help to better combat stress.
Effects Of Uncontrolled Stress
Work-related stress doesnt just disappear when you head home for the day. When stress persists, it can take a toll on your health and well-being.
A stressful work environment can contribute to problems such as headache, stomachache, sleep disturbances, short temper, and difficulty concentrating. Chronic stress can result in anxiety, insomnia, high blood pressure, and a weakened immune system. It can also contribute to health conditions such as depression, obesity, and heart disease. Compounding the problem, people who experience excessive stress often deal with it in unhealthy ways, such as overeating, eating unhealthy foods, smoking cigarettes, or abusing drugs and alcohol.
How Can The Microbiome Affect Neurological Inflammation
As mentioned earlier, the microbiome is crucial in stimulating the immune system. Inflammation is how the immune system responds to perceived threats. Experiencing inflammation in the digestive system stimulates the release of inflammatory immune cells.
These cells can eventually find their way into the central nervous system, traveling to the brain and aggravating neuroinflammation. Inflammation in the digestive tract largely results from the immune system responding to triggers that it experiences.
The microbiome releases inflammation whenever it perceives food components as harmful toxins, viruses, or bacteria. The exact triggers will vary depending on the individual microbiome composition. However, there are a few triggers that are universal amongst humans.
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Why Is It So Hard To Break The Cycle Of Chronic Stress
We experience chronic stress when we are unable to either change the situation causing us stress or change our response to the stressor.
The more we engage a fight-or-flight response, the more our thinking becomes rigid, Hendrickson says.
Going back to the predator example, this rigid thinking helps keep us safe. Instead of stopping to contemplate whether the sound or shadow was a lion , we come to a quick conclusion that spurs us to remove ourselves from harms way.
However, with many modern stressors, this rigid thinking becomes a hindrance because it prevents us from considering alternative solutions and coping mechanisms.
We get stuck in these positive feedback loops where our response to what is going on makes things worse. We find ourselves acting in ways that perpetuate feelings of anxiety or stress, Hendrickson says.
Chronic stress and anxiety are similar, but a key difference is that while chronic stress is often caused by an external stimulus, anxiety is triggered by your internal thoughts. In cases of chronic stress, you may start to ruminate on the ongoing stressor, which in turn causes anxiety and makes it harder to come up with solutions to the external problem.
And if youve experienced post-traumatic stress disorder , your sensitivity to stressors may be increased, even if they are unrelated to your past trauma. Your body has a stronger response to perceived and actual threats, which can make you more susceptible to chronic stress.
Natural Remedies For Anxiety And Stress
Natural remedies are generally safe to use alongside more conventional medical therapies.
However, alterations to the diet and some natural supplements can change the way antianxiety medications work, so it is essential to consult a doctor before trying these solutions. The doctor may also be able to recommend other natural remedies.
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Read ‘how To Manage And Reduce Stress’
Stress affects us in many ways, both physically and emotionally, and in varying intensities. Research has shown that stress can sometimes be positive. It makes us more alert and helps us perform better in certain situations. However, stress has only been found to be beneficial if it is short-lived. This guide aims to give tips on managing and reducing stress.
Stress affects us in many ways, both physically and emotionally, and in varying intensities.
Research has shown that stress can sometimes be positive. It makes us more alert and helps us perform better in certain situations. However, stress has only been found to be beneficial if it is short-lived. Excessive or prolonged stress can lead to illnesses such as heart disease and mental health problems such as anxiety and depression.
During situations that make you feel threatened or upset, your body creates a stress response. This can cause various physical symptoms, change how you behave, and lead you to experience more intense emotions.
People react differently to stress. Some common symptoms of stress include sleeping problems, sweating, or a change in appetite.
As a result, you may experience headaches, muscle tension, pain, nausea, indigestion and dizziness. You may also breathe more quickly, have palpitations or suffer from various aches and pains. In the long-term, you may be putting yourself at risk from heart attacks and strokes.
When you are feeling stressed, try to take these steps:
Take A Mental Step Back
Anxiety tends to be focused on the future, so instead, try to focus on the present. Tamar Chansky, Ph.D., psychologist and author of Freeing Yourself from Anxiety, suggests that you ask yourself what is happening and what, if anything, needs to be done right now. If nothing needs to be done now, make a conscious decision to revisit the situation later in the day, when you are calmer.
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Accept The Things You Can’t Change
Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over.
“If your company is going under and is making redundancies, for example, there’s nothing you can do about it,” says Professor Cooper.
“In a situation like that, you need to focus on the things that you can control, such as looking for a new job.”
Tips To Help Control Stress
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Ways To Reduce Chronic Stress
When your child is cranky or you’re running late when the report you’ve worked on all day suddenly disappears off your desktop or you’re stuck in a traffic jam you experience stress. Stress is a normal part of life and a part of our body’s way of helping us respond to critical situations.
However when you experience extreme or chronic stress those same mechanisms can take their toll and cause a host of emotional and physiological problems.
1. Know complications
The American Psychiatric Association details some of the physical and mental problems that can be caused by chronic stress. Physically a person can experience symptoms like muscle aches and pains high blood pressure insomnia and more sicknesses from a weakened immune system.
Chronic stress can also contribute to heart disease and obesity as people attempt to alleviate stress by turning to comfort foods the APA explained. Other possible complications include depression and anxiety. Sadness inability to focus irritability and fatigue are also caused by chronic stress as well as a higher likelihood of becoming addicted to drugs.
Unfortunately we can’t always remove the source of our stress. However there are certain coping behaviors and strategies that we can use to help us reduce the uncomfortable feelings and physiological effects of stress.
2. Set limits
3. Get better sleep
4. Try belly breathing
5. Do one thing
6. Get professional help
Acute Vs Chronic Stress
We often think about stress as being inherently bad and that stress should be avoided at all costs, says Tewari. However, low levels of stress are healthy for our systems and can be the impetus for motivation and action. Consider the responsibility of presenting information during a work meeting, for instance. The stress of public speaking may drive you to plan, prepare and practice for the job ahead, ultimately serving in your best interest, Tewari says.
These sporadic moments of tension are what experts often refer to as acute stress. This type of stress is short-lived and situational, brought on by high-pressure moments, such as a narrowly averted accident or a public performance.
Chronic stress, on the other hand, isnt tied to a particular moment, says P. Priyanka, M.D., a psychiatrist and medical director at Community Psychiatry in Fresno, California. She attributes chronic stress to either a significant persistent problem or a combination of interchangeable problems over a period of time.
Chronic stress is something that lasts much longer than a month, says Dr. Priyanka. For example, take the person who lost their job and faced acute stress. If this person is not able to find another job and becomes homeless, they are facing chronic stress that goes beyond the first stressful event.
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How To Manage And Reduce Stress
Here, we would like to start, by giving you an introduction to what stress is, what the signs of stress are, what simple steps you can take when feeling stressed and provide practical advice for preventing it, to show why we are passionate about moving towards a less stressed nation.
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What Can I Do About Stress
Fortunately, you can manage stress in ways such as:
- Exercising regularly. It can relieve stress, tension, anxiety and depression. Consider a nature walk, meditation or yoga.
- Making time for friends and family. Its important to maintain social connections and talk with people you trust.
- Getting enough sleep. Adults should aim for seven to nine hours a night.
- Maintaining a positive attitude.
- Practicing relaxation techniques while listening to music.
- Finding a stimulating hobby that can be fun and distract you from negative thoughts or worries.
Figuring out how stress pushes your buttons is an important step in dealing with it. Identify sources of stress in your life and look for ways to reduce and manage them. A health care professional can help you find ways to manage your stress.
Stress management or relaxation classes can also help. Look for them at community colleges, rehab programs, in hospitals or by calling a therapist in your community.
Adopting serenity in the face of lifes challenges may help improve your perception of stress and result in better quality of life and heart health.
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You can also get support by hiring a coach or therapist. Their role is to be of service to you, to help you find ways to let go of the stresses of daily living. They can help guide you towards solid ideas and solutions to manage your life differently.
The hardest thing about asking for help is admitting you need help. Well, that and having to let go of some of the control. Darling, you deserve more than feeling stressed and overwhelmed.
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Stress And Heart Health
Whats stressful to one person isnt for another. Happy events and unhappy events can cause stress.
Everyone feels and reacts to stress in different ways. How much stress you experience and how you react to it can lead to a wide variety of health problems and thats why its critical to know what you can do about it.
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Put Relaxation And Self
A fully packed schedule would make a lot of people feel stressed. Make sure you take time out each day for at least one thing you enjoy doing whether its spending time on a hobby, watching a Netflix episode, or chatting with a friend. It can also help if you schedule the activity into your day, so that you dont feel guilty about not doing something else. Read our guide to relaxation for more ideas.
If youre feeling overwhelmed, dont be afraid to say no to things when you need to.
Learn To Avoid Procrastination
Another way to take control of your stress is to stay on top of your priorities and avoid procrastinating.
Procrastination may harm your productivity and leave you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .
A study in 140 medical students in China linked procrastination to increased stress levels. The study also associated procrastination and delayed stress reactions with more negative parenting styles, including punishment and rejection .
If you find yourself procrastinating regularly, it may be helpful to get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.
Work on the things that need to get done today and give yourself chunks of uninterrupted time. Switching between tasks or multitasking can be stressful in itself.
Summary
If you find yourself regularly procrastinating, staying on top of your to-do list may help ward off related stress.
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How We Take Work Home
We Think About It During Our Commute:The drive home from work could be a time to enjoy the freedom of being off the clock, or it can be a time to ruminate about the stresses of the day, replay frustrations in your mind, and think about everything thats weighing on your shoulders as you battle road rage until you reach home. All too often, people choose the latter option when the formerletting the drive home be a freeing experienceis so much more beneficial.
The problem is that this can magnify stress levels so that they are even higher after the commute home than they were at the end of the workday. If this sounds like you, now is the time to take the reigns and make your commute a time to shrug off the stress of the day. In the coming week, try to really notice your thoughts and habits as you drive home if youre not already aware of them.
Do your best to use commute time as a transition time, during which you reset and refocus. Think of it as having some me-time to prepare for what you are going to walk into when you get home.
We Vent About Job Stress to Our Loved Ones: Complaining about work to a loved one is a common pastime of people with stressful jobs. It feels good at the moment but may take a toll over time.
Clearly, the less time we can spend complaining about work, the more time well have focused on things that make us happy. This week, try to notice how much time you spend complaining about work and see if this is the right amount of time for you.
Bonus: Kick Your Bad Habits
Managing stress at work is partially about your mindset. Your outlook can have a huge impact on your ability to cope with everyday stressors. Keep them in check so they dont become major sources of negative stress. Here are a few tips to change your mindset by break the bad habits that are holding you back:
- One way to do this is to express gratitude. Its surprising how much different your outlook is when you make a point to recognize the people and things in your life that youre lucky to have.
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Spend Time With Your Pet
Having a pet may help reduce stress and improve your mood.
When you cuddle or touch your pet, your body releases oxytocin a hormone thats linked to positive mood .
Plus, studies show that pet owners especially those who have dogs tend to have greater life satisfaction, better self-esteem, reduced levels of loneliness and anxiety, and more positive moods .
Having a pet may also help relieve stress by giving you purpose, keeping you active, and providing companionship.
Summary
Although stress is an unavoidable part of life, being chronically stressed takes a toll on your physical and mental health.
Fortunately, several evidence-based strategies can help you reduce stress and improve your overall psychological well-being.
Exercise, mindfulness, spending time with a pet, minimizing screen time, and getting outside more often are all effective methods.