When faced with stressful situations, our bodies respond by producing adrenaline to provide energy necessary for fight or flight responses in short bursts – this is known as the fight or flight response – yet over time stress can become debilitating and cause physical symptoms as well.
There are proven strategies available for managing chronic stress, including lifestyle adjustments and medication. A therapist may help individuals change their behaviors and thought patterns.
1. Exercise
Ideal health requires an equilibrium between strength, cardiovascular fitness, flexibility and agility. Stress can leave you feeling fatigued and sap your energy, leading to headaches, digestive issues and weakening immunity systems.
Exercise can be an invaluable way to fight chronic stress. Any form of physical activity – walking, swimming, tennis or yoga can serve as stress relievers; aerobic exercise in particular has been proven to boost endorphin production which in turn reduces feelings of tension.
Get proper rest and nutrition to maintain optimal health and manage stress effectively. Prioritizing stress-relief activities such as meditation, mindfulness, yoga or deep breathing exercises may also help. Furthermore, creating strong social support networks may also be effective ways of relieving tension. Finally, practicing self-compassion – treating yourself with the same kindness you would show to friends or loved ones – may provide relief as well.
2. Sleep
Sleep can often take the backseat in our busy lives, yet its importance to health and well-being cannot be overemphasized.
While sleeping, our bodies experience profound physiological restoration. Sleep is essential in terms of stress reduction, hormone regulation, immune support and mental clarity as well as emotional stability.
As soon as your sleep deprivation increases, so does your risk for health conditions like hypertension, obesity and depression. Furthermore, poor quality rest can disrupt metabolism leading to unhealthy eating habits.
Yale Medicine’s expert team can help you craft an individualized wellness plan, tailored specifically to you, that includes strategies to address chronic stress, sleep and other health-related challenges. Relaxation techniques, exercising regularly and limiting non-essential commitments may all be effective ways of relieving stress. You may also take advantage of online resources or community helplines like 211 helpline centers as support mechanisms.
3. Eat Right
Stress is a natural and healthy response to changes and challenges, yet prolonged stress should be seen as harmful rather than beneficial.
Stressful situations such as meeting prospective in-laws for the first time or being involved in an auto accident often trigger the release of chemicals such as adrenaline and cortisol, helping your body react appropriately and respond well to coping techniques like physical activity, breathing exercises or spending time with loved ones.
But when the body is exposed to persistent anxiety, its resources become depleted, leading to various health complications. To combat chronic stress before it worsens, early action should be taken; self-compassion and setting realistic goals are great places to start; also taking steps such as limiting nonessential obligations or seeking advice from holistic physicians or mental health specialists can make a significant difference.
4. Manage Stress
Stressors, from automobile traffic jams to missed project deadlines, can be daily realities for some individuals. But when the cause is more long-term – such as toxic friendships or job burnout – recovery becomes harder, leading to fatigue, irritability and even digestive issues.
Your body’s natural response to stress should help you overcome challenges or threats; for example, when being chased by a bear your heart rate would quickly rise while your muscles would tighten up as you prepare to flee or fight off danger. Unfortunately, prolonged stress keeps us alert even when no danger exists.
In order to break this cycle, make healthy lifestyle modifications and practice relaxation techniques. You may find relief through spending time with friends or family, practicing mindfulness meditation or attending therapy. In some instances, doctors or counselors can even provide specific strategies for dealing with chronic stress.