How to Reduce Stress Symptoms
Stress symptoms are psychological conditions that channel through our bodies. Causing complications and pain, it manifests itself as a red flag - a reminder that something is wrong. The psychosomatic effects of stress include various different diseases, so many of its symptoms will be those of the disease that it summons.
If stress is affecting your stomach, the first symptom that you will feel is pain, inflammation, or irritation. Whether it's causing IBS, an ulcer, or severe constipation will depend on how your mind and body respond to manage and reduce the stress symptoms. No one reacts to anything in the same way. The same applies to people with signs of stress. Something that could be exciting for you can be a huge burden to someone else. Because of this, the origins, symptoms, and effects of stress are all too broad to define.
Stress symptoms can affect anything from your head to your toes. If the impact lies in the brain and adrenals, you will experience increased heartbeat and breathing, insomnia, nervous twitches, headaches, and a lowered sexual drive. If stress impacts your muscles, you'll experience back pain, cramping, teeth grinding, tension headaches, and general muscle strain.
Management of Anxiety and Stress
If your immune system is compromised, you will feel fatigued and will be more prone to disease, due to a reduced count of white blood cells. Stress will never manifest itself in just one way. The chain reaction that occurs within the body is unavoidable, and once anxiety is triggered, it will unfold into every organ no matter what.
What's important is how you manage stress, and what symptoms are more 'noticeable' to you. Are you vulnerable to skin disorders? Do you feel nauseous when you get nervous? Do you believe you have a “bad back?” Stress and anxiety will show themselves in more than one way. But if you find what your susceptibilities are, then you can protect yourself from these problems taking a bigger toll on you than expected.
There are many things you can do to manage the effects of stress and strategize ways to control it. Keeping a balanced, healthy lifestyle is the best way to avoid the most damaging consequences of stress. Just follow these tips in order to reduce stress naturally.
Watch what you eat:
There are certain types of food that are stressful to the body. These foods require high amounts of energy to be digested, but don't supply true nutritional value. Some examples of foods that cause stress symptoms in the body are fried foods, food high in fat, red meat, sugar, carbonated drinks, spicy foods, white flour and derivative products, and chocolate. Dairy products are also known to cause marked stress symptoms in the body. This is due to the fact that all humans have some degree of lactose intolerance, and manifest allergies or digestive deficiencies when lactose is ingested.
To manage the effects of lactose on your diet, avoid eating any dairy for four weeks. After these four weeks, incorporate dairy in your diet gradually and watch for any effects it could be having on your stress responses. Caffeine is another chemical that will put stress on both your body and mind. It is a common cause of sleep pattern disruptions, and increases nervousness and restlessness when trying to manage the effects of stress symptoms.
Keep it natural:
Bad habits such as smoking, drinking too much alcohol, or taking mood-altering drugs might seem like a quick solution to stress management, but they don't do more than cover the problem temporarily. In order to control stress symptoms, it's important to address the root of the stressor and to come up with a permanent solution that you can stick to.
Sleep eight hours a day:
Sleeping can be challenging if you are stressed out. But it is one of the most important aspects of maintaining a stable nervous system, and of managing and coping with stress altogether.
Manage Stress and Improve Your Lifestyle
Having a healthy, balanced lifestyle is the best preparation to manage sudden or unexpected stress. Setting aside time to relax and enjoy yourself is as essential to your health as eating.
Make time for yourself: Make sure that you always set aside a small part of your day to have fun, reflect, or simply relax. Unwinding for a short amount of time each day improves and recharges your energy and clears your mind, creating a cushion for any responsibilities you may have to face.
Laugh and have fun: Whether you enjoy golf, painting, playing an instrument, or taking care of your car, having fun is a sure-fire way to manage stress and maintain a happy, young soul. Did you know that laughter is the most powerful stress reliever of them all?
Stay in touch: It's important to have someone to talk to, laugh with, or simply relax with. You should be able to relate to this person and have his or her support. Keep in contact with friends and be open to meeting new people. Being part of a positive social circle can be a huge confidence-booster that improves and enhances your ability to handle stress management.
Eat healthy: We all know that diet significantly affects our health and predisposition to disease. There are many foods that will stress your body as opposed to nourishing it. These include dairy products, white flour, sugar, caffeine, animal fats, red meats, and fried and spicy foods. A diet high in protein and fiber and low in fat is known to offer improved mood and a better stress management response overall.
Get plenty of sleep: If you have trouble sleeping, try natural remedies such as chamomile or lavender oil. Getting at least eight hours of sleep every night will aid in coping with stress problems, as it catalyzes your body's recovery of its effects.
Exercise regularly: Exercise not only reduce the symptoms of stress, it helps prevent it. Doing twenty minutes of exercise a day enhances mood, decreases irritability and depression, and improves all body functions. Regular aerobic exercise also strengthens your heart and prepares you for the detrimental effects of stress on the cardiovascular system.
Why Adding in Exercise is Important
One of the biggest benefits of exercise is that it is a fantastic stress symptoms reliever.
Stress can be a killer and difficult to manage, it is crucial that we don’t allow it to envelop our lives. If you are trying to cope with high stress levels, do you know that it can kill you?
Research has shown that your body reacts to tension by releasing chemicals. These are the same chemicals which have been linked to chronic diseases such as heart disease and cancer. By overeating, not sleeping and not exercising enough, your body can easily be put into a downward spiral.
There is a Japanese custom which is called “shinrin-yoku”, translated this means “forest bathing”. With this form of stress management, you immerse yourself in a forest or place with plenty of trees for an hour or so. You simply take a walk and breathe in the fresh air and enjoy the aromas, and sounds of the forest.
By becoming aware and enjoying your forest environment you are actually promoting physiological changes within your body. These changes do more than just help you relax. They have been shown to empower your immune system and reverse the harmful effects of stress.
So next time you are feeling really stressed out, try going for a long walk in a forested area and see if you don’t feel more relaxed afterwards.
Any form of exercise is going to be beneficial. You don’t have to go all out on a major exercise routine. Just add in extra walking, cycling and even dancing whenever you can manage it. You will find that exercising regularly provides you with more energy and helps you to sleep better too.
Follow these tips to reduce stress naturally
Meditate: Meditation is a powerful tool in keeping stress symptoms managed and relaxing the body. In order to enjoy its full effects, you must manage to practice regularly and train your body to maintain peace and harmony.
Use aromatherapy: Aromatherapy consists of the use of plant-based oils and essences to heal the body or mind. These oils influence the mind by stimulating the olfactory system, which inspires feelings of tranquility and calmness. Popular essences for relaxation include chamomile, lavender, sandalwood, and bergamot.
Seek help: Sometimes managing stress symptoms by yourself can be too much to handle. In many cases it can be helpful to consult a psychologist or physician. It is also a good idea to talk to a friend or relative who can offer you insight on what's troubling you.
Create a stress-free environment: Try to keep your surroundings calm and free of excess noise. Avoid people who stress you out and even TV news programs, which can increase your nervous feelings. Surround yourself with pleasant, calming colors, like green for example, and use music to stimulate your mind.
Consult a doctor: If you are experiencing marked symptoms of stress, consult a doctor to check for any underlying illnesses. Ask him or her for advice on how to de-stress your body. Since he or she is aware of your medical history, your doctor will be able to advise you better how to manage the symptoms of stress than anyone else.
Don't hold back: Repressing your emotions is like loading a bomb and waiting for it to go off. Expressing your feelings is a healthy way to keep good mental balance and remove any chance of stress symptoms or illness that could arise due to a lack of communication. This is especially valid in the case of personal relationships and family affairs.
Meditation as a Stress-Reliever
Meditation has been practiced as a stress reliever for thousands of years. While it was once a strong religious and spiritual ceremony, people of all races, cultures, and religions now engage in meditation. Today, many physicians, Psychologists, and psychiatrists recommend meditation as a healthy activity that helps you relax, clear your mind, increase self-awareness, manage stress symptoms and regain your focus.
Meditation techniques, as well as meditation-based exercises such as yoga, have been proven to be beneficial in the treatment of substance abuse, low self-esteem, stress symptoms and social withdrawal. In addition, meditation is known to improve health by lowering heart rate, breathing rate, and blood pressure. It reduces the adrenal gland excretions of adrenaline and cholesterol and relaxes away any tension that accumulates in your muscles.
Regular Practice to Relieve Stress
If meditation is practiced regularly, it has been shown to improve self-worth, awareness, and confidence. In terms of stress symptom management, these abilities will enable you to make better decisions and endure the inevitable stresses that continuously affect our lives. The state of self-awareness promoted by meditation is important to clearly identifying individual sources that help manage stress. Knowing where your frustrations come from is critical to finding a way to feel better, both mentally and physically.
The effects of meditation are significantly rewarding, relieving and help to manage stress symptoms. However, for the full effect to take place, you must feel comfortable and familiar with the meditation process. Also remember that meditation becomes more effective as you improve your meditation skills. The good news is that meditation is easy to learn. There are many books and audio tapes that can aid you in finding a meditation style and mantra that suits you, and that will also offer you all the necessary information to achieve a state of deep relaxation.
Giving meditation a try is easy and totally worth your while. It's a powerful tool in undoing the damage of stress symptoms on the body, and more importantly, the mind. Remember that it takes time to get acclimated to meditation, and that managing total relaxation could take a few tries. Even so, your patience will pay off. The long-term benefits to stress relief of this simple yet pleasing activity are definitely worth considering.