Effects Of Stress On Your Body And X Simple Yet Best Ways To Zap Your Stress

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Stress is a mental strain caused by adverse circumstances. A chemical reaction occurs in your body allowing the production of “fight-or-flight” hormone when the body senses imminent danger. Stress increases your hear-beat rate, tightens your muscles and raises your blood pressure. Little stress is completely fine and in fact is beneficial as well, as it prevents you from getting hurt.
Example of a fight or flight situation: When you come across a large growling dog in your pathway, then your body will say “Run or Fight! else you will die”. Your body reacts by running.
But, too much of this stress can make you sick both mentally and physically. This affects all of us as we are not equipped to handle long-term chronic stress. The first and foremost step to control stress is to recognize the symptoms of stress. Recognizing the symptoms may be a bit hard, but there is nothing hard with healthpress.co. Below are some of the physical and mental issues (symptoms) that occur due to long-term stress.
1. Obesity And Heart Diseases
These two are interrelated, they are like friends. When you are stressed out you crave comfort foods that are high in fat and sugar. This is because eating carbs raises the body’s serotonin (feel-good) levels and hence stressed people don’t tend to make smart food choices. Stress further enhances the production of cortisol, that encourages cravings for sugary or fatty foods.
Because of overeating, stress also affects high blood pressure and cholesterol levels. It causes physical inactivity making you smoke more often, all these activities make your body release adrenaline, a hormone that is responsible for high blood pressure. The constant increase in the production of this hormone causes heart diseases. Hence break this stress and obesity cycle by cautious healthy snack diet.
2. Sleep Disruption And Reduced Energy Levels
Stress and sleep go hand in hand. Chronic stress causes fatigue and decreased energy levels. Less rest and more fatigue cause you to experience stress at a much higher level for much longer periods of time.
People experiencing high stress are associated with insomnia and restlessness. When you don’t get enough sleep, it affects your energy levels, memory, ability to think and etc.., So keep a check to stress from now! 
3. Depression And Anxiety
Long term acute stress (temporary) leads to chronic stress (permanent). Chronic stress leads to an increased production of stress hormone called cortisol, reduced serotonin and dopamine levels which leads to depression. Untreated depression causes memory loss (forgetfulness), lack of focus, inability to maintain personal issues, restlessness, tremors, negative thinking, poor judgment, trouble falling asleep, and etc.., Do you believe this? There are many helplines in India for battling depression. Hence treating acute stress by recognizing all these symptoms is the first step to curb depression.
4. Appetite Changes
When you are stressed out, you may find yourself either eating like a horse or eating like a bird. According to a study on college students, it was found out that almost 81% experienced changes in their appetite under stress.
5. Digestive Issues
High level of stress can cause diarrhoea, constipation, bloating and stomach pain. It also affects digestive disorders such as irritable bowel syndrome, inflammatory bowel disease and etc..,
6. Acne
‘Worrying about pimples cause more pimples’. Higher levels of stress are directly associated with acne severity. Stress triggers breakouts and makes acne issues worse. People under stress tend to touch their face more often, and this contributes to the development of acne.
Besides stress, more causes of acne include hormonal shifts, excess oil production, bacteria, and etc..,
7. Headache
Based on many studies, it is found out that stress contributes to headaches. When you are under stress, some molecules and hormone levels vary, thus triggering you a headache. Increased levels of stress are directly associated with increased headache frequency.
8. Negative Thinking
Stress results in negative thinking and deteriorates your confidence levels. This cycle is continuous and hence break this cycle with positive thinking.
Ways To Prevent And Curb Stress
There is stress when you are driving through traffic, when working on a project and etc.., But what you can do is to learn how to manage it, so that you can move forward and lead a productive happy life. So, how do you manage stress? There are some effective ways and today we are going to discuss it. Some instant ways coupled with permanent ways to deal with this stress mess are listed below.
1. Write Down:
The best way to handle stress is by writing things down. Keep a journal and write down all your thoughts on a regular basis, this keeps you stress-free. Make two columns, one for the stressful thoughts and the other for the evident ways against those stressful thoughts (solutions). If you are running out of time, do this exercise mentally.
When you are stuck with some emotional mental stress or worries, write about it in your journal. Putting it out on paper will give you a huge sense of relief as they no longer sit in your brain. Journaling gives you a huge clarity to check out for the source of your stress. Organizing your thoughts by writing out all your problems helps you to find out the respective solutions. Disorganized thoughts lead to confusion and stress.
Using a journal, celebrate accomplishments like mastering a new task at work or a new hobby. Whenever you are stressed out, go through your journal, you can find many things for which you can pat yourself on your back.
Your ‘stress for’ column might look like: “I am waking up late daily and getting late for work, this time my boss is not going to tolerate my delay;” while your ‘against’ column may look like: “Our company allows me being late a certain number of times, and I’m nowhere near that point. Alternatively, I can sleep early so as to wake up early.”
2. Plan Your Day In Advance
Plan every aspect of your day-to-day activities in advance. Turn as an expert in time management, this will enormously reduce your stress levels. Break down every task and activity in your work; further prioritise them based on their importance.
Especially, if you are going through a difficult time in your life, having a plan for your day will make you feel more comfortable. This never stresses you about what to do next. But at the same point of time never ever procrastinate things.
3. Never Be Afraid Of Problems
“With every setback or obstacle, there is the seed of an equal or greater advantage or benefit. Your job is to find it.”– Napoleon Hill.
Be it any difficult situation, just try to look for the lesson in it. Think this way “Whatever happens, happens for a reason.” Ask yourself the below questions.
“What can I learn from this experience?”
“What are the ways to overcome this situation?”
“Is there anything more or less that I have to do to handle this situation?”
Start probing into the issue and find out solutions. If you find a difficulty in sorting out the issue on your own, then talk out your situation with someone who loves you and take their advice. Remember each and every situation in your life is trying to teach you something. Learn it, overcome it and stay happy!
“Don’t take yourself and your life too seriously. Life is just a play, never take it too seriously.”
4. Positive Thinking And Self Talk
Be an optimist. Instead of focussing on the negative thoughts, focus on the positives. When you feel low with your thoughts, pay attention. Spin and reframe your negative thoughts into positives. Change your viewpoint by surrounding yourself with more positive people and change your overall stress together. Put your best efforts to see things in a positive light and avoid cynicism at all costs.
Self-talk ignites positive thinking and vice versa. Self-talk causes an endless stream of unspoken thoughts in your head which are either positive or negative. Some of your self-talk arises from logic and reason and some arise from misconceptions. Practice positive thinking and be an optimist. Increased life span, lower rates of depression and anxiety, better cardiovascular health, better coping skills during hardships and etc…, are the health benefits of positive thinking.
Gratitude helps you to focus on positive things in your life and thus relieves you from stress and anxiety. Do this assignment daily; Think about 3 small things that you are grateful for, and this will help you stay positive in your life.
If you think to yourself that you will never finish your work, then that thought is going to stress you out. Reframe that thought and think “If I work punctually at a steady pace, then this work is a cake walk for me.” This way challenge your negative thoughts and change your stress levels.
5. Music
Music has a real soothing effect on your body. It can change your brain functioning, thus keeping a check to your stress and anxiety. Slow-paced instrumental music lowers your blood pressure, heart rate, and stress hormones. Nature sounds are highly calming; hence they are often incorporated into relaxation and meditation music. Just bang on the music you love!
Whenever you are doing an activity, play music in the background, it subconsciously alters your stress levels.
6. Laugh! Hahahaha!
When you are laughing out loud, it’s really hard to get stressed out. In no time, it relaxes your muscles, lowers the stress hormone cortisol and boosts your brain chemicals endorphins, thus relieving your stress.
Frequent belly laugh improves your immune system and mood. Hence tune in to your favourite comic TV show or hang out with your friends to relieve stress.
7. Exercise:
Doing physical exercises relieves your mental stress. Exercising, in the long run, helps you to release endorphins (hormones that make you happy) and also lowers your body’s stress hormones such as cortisol. Regular exercise improves your sleep quality, promotes your mental wellbeing and helps you feel more competent and confident. Start practicing activities such as walking, jogging, swimming, or playing your favourite sport that involves repetitive movements of large muscle groups that are stress relieving.
8. Deep Breathing
Mental stress signals your body’s “fight-or-flight” mode. This constricts your blood vessels and causes physical symptoms such as faster heartbeat and breath.
Deep breathing exercises activate your parasympathetic nervous system thus controlling the relaxation response. The main goal of deep breathing is to focus your focus on your breathing. A deep breathe in and a relaxed breathe out. As a result of reduced heart rate, this process helps you to feel more peaceful.
Right from diaphragmatic breathing to paced respiration, there are several types of deep breathing. Practice your favourite one and stay happy!
9. Mindfulness
Mindfulness increases self-esteem which lessens the symptoms of anxiety and depression. It can combat the anxiety-inducing effects of negative thinking.
Several exercises to increase mindfulness include, mindfulness-based cognitive therapy, mindfulness-based stress reduction, meditation, breathing, yoga and etc.., these methods help you to pay attention to the present moment.
10. Yoga
Yoga is an ancient stress relief practice that is derived from the Sanskrit word “Yuji” which means yoke or union. Yoga brings both mind and body together among all age groups.
Yoga decreases the secretion of the stress hormone cortisol; It incorporates breathing exercises, meditation, and poses that are designed to ease stress and anxiety. Yoga is used as an adjunct therapy for improving the quality of life.
Hence go ahead and practice Different forms of yoga for stress relief. It combines stretching, breathing techniques and meditation that soothes your distressed mind, refreshes your thoughts, tones your body muscles and generates new energy like never before.
11. Meditation
Meditation is the process of training your mind and thoughts to focus. Mediation reduces your stress and improves your concentration levels. Other benefits of meditation include positive attitude, self-discipline, healthy sleep patterns, increased pain tolerance and etc..,
According to an eight-week study, a style of meditation called “mindfulness meditation” reduced the inflammation response caused by stress. It also reduced anxiety-related mental health issues like social anxiety, phobias, and obsessive-compulsive disorders. Hence to avail long term benefits, maintain an on-going habit of meditation.
12. Spend Quality Time With Your Loved Ones And Pets.
Interact with your pet. This keeps your mind active and provides you a companionship thus relieving you from stress.
Remember stress can kill you mentally, so stop overthinking. The impact of stress on your physical body is really immense.
Anxiety and stress arise in the workplace and personal life, but by following the above tips, you can ditch the stress mess and keep your mind isolated from stress.
Take action right now and change your future. Which events in your life stressed you the most and what strategies have you used to overcome the stress in the past. Leave a comment below.


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  1. This is excellent information. It is amazing and wonderful to visit your site. Thanks for sharing this information, this is useful to me…

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