What is stress?

In simple words, stress is your body’s response to pressure. Many different events and situations we face in a day cause stress, especially when you are doing something new or something you are facing for which you were not mentally prepared.

Everyone deals with stress in his/her own way. It all depends on your personality, thinking, upbringing, past events, and other surrounding circumstances. When you encounter stress, your body releases stress hormones that trigger the fight and activate your immune system to protect.

At one level stress is good, but too much stress creates a negative impact on your mind and body.stress management

What makes you stressed in life?

Job, money management, divorce, or work-related stress is some main reasons for stress. Stress can be there if you are going through a traumatic situation, and Even positive life changes like moving into a new home or changing jobs, marriage also creates stress.

What are the signs of stress?

Stress might be long-term or short-term.

Following are the symptoms of stress:-
  • Change in mood
  • Sweating palms
  • Decreased sex drive
  • Diarrhea
  • Difficulty in sleeping or changing sleeping patterns
  • Digestion problems
  • Dizziness
  • Feeling anxious
  • Sickness
  • Headache
  • Low energy
  • Muscular pain, especially in the neck and shoulders
  • Feeling frustrated
  • Racing heartbeats
  • Nail-biting
  • Fatigue
  • restlessness

Stress always kept himself hidden, it’s not easy to identify.

These are a few things to observe.

  • Psychological signs you may find are lack of concentration, worry, and anxiety.
  • Emotional signs are, you may get angry, irritated, depressed, moody frustrated
  • Physical symptoms are high blood pressure, changes in weight, frequent cold and cough, infections, and changes in the menstrual cycle.
  • Behavioral signs are that you become careless about yourself. Intake of drugs and alcohol and smoking increases
What are the types of stress?

The National Institute of mental health (NIMH) has identified two types of stress mainly.(Source: medical news today)

Chronic stress and Acute stress

Also, NIMH had found three more types of stress.

  1. Routine stress
  2. Sudden situational changes
  3. Traumatic stress
What is acute stress?

This is short-term stress, it may be positive or negative. We can say it is day-to-day life stress.

What is Chronic stress?

This stress is hidden and life incidents that create a deep impact on our life are called chronic stress. E.g.Divorce, debt, ongoing financial issues, etc,, or post-traumatic stress. Chronic stress creates a deep impact on your body and then on your lifestyle.

What is the impact of stress?

Stress might create the following impact on your physical health

  • Diabetics
  • Hair loss
  • Heart Diseases
  • Hyperthyroidism
  • Obesity
  • Sexual dysfunction
  • Tooth and gum disease
  • Ulcers
How to do stress management?

To manage stress, help yourself first:

  • Identify the stress area. 
  • Observe the situations or circumstances when you feel stressed.
  • Don’t ignore physical symptoms like tension muscle tiredness, headache, and migraines.
  •  Review your lifestyle
  • Change bad habits like smoking or alcohol
  • Build strong relationships with friends and family to manage stress
  • Eat healthy food
  • Prefer green vegetables and immunity-building food.

These supplements will help you to reduce stress and anxiety:

Use lemon balm in your diet.

Omega 3 fatty acids

Ashwagandha herb

Green tea

Valerian root

Kava kava

Do regular exercise – 

Swimming, running, dancing, cycling, and aerobics are good exercises for stress management. 

To develop the habit of regular exercise do the exercise at least for 21 days without a break.

More tips for stress management
  1. List some solutions to the problems you are facing.
  2. Accept the things which are beyond your control.
  3. Take a break and relax for a few days.
  4. Set reasonable goals as a daily task.
  5. Resolve issues before they become crises.
  6. Take a long breath when you are in a tense situation.
  7. Make time for hobbies.
  8. Maintain a gratitude journal and achievement list to boost positivity.
  9. If things are not happening as per your expectations, let it go. Believe that the universe is having better options for you.
  10. Prefer walking when going to the super supermarket or the nearest shop.
  11. Use stairs instead of elevators.
  12. Park your car as far as the door
  13. Wash your car/two-wheeler
  14. Clean your house
  15. Walk on your lunch breaks
  16. Take 8 hrs sleep.
  17. Avoid alcohol and caffeine
  18. Keep mobile away for one hour.
  19. Do mindful meditation
  20. Accept yourself and accept the situation as it is.
  21. Love yourself.
  22. Get professional help

You can also read this article on stress management.

https://www.health.harvard.edu/mind-and-mood/six-relaxation-techniques-to-reduce-stress

Food can be your biggest ally or enemy.It can make your stress level up or down.

Here are a few suggestions which will help you to reduce stress and anxiety.

1. Nuts as a snack are a good option.

2. Include spinach in the diet.

3. Oatmeal is a good breakfast option.

4. Enjoy dark chocolate.

5. Herbal tea /green tea is a good stress-release drink.

6. Drink milk before going to sleep.

7. add avocados to your diet.

8. Vitamin C enriched fruits like oranges, and strawberries must be included in the daily diet.

Keep yourself happy.

You can also read this article for a stress relief diet.

https://www.bbcgoodfood.com/howto/guide/stress-diet-can-foods-help

Consult your doctor for better stress management.