Learn To Reduce Stress and Anxiety

learn to reduce stress and anxiety
learn to reduce stress and anxiety

What is stress?

People are not disturbed by things, but by the view, they take of them.
EPICTETUS

Stress is a negative emotional experience associated with biological changes that affect the body to make adaptations. for example, in response to stress, your adrenal glands pump out stress hormones that speed up your body. your heart rate increases and your blood sugar levels rise so that your body can divert glucose to your muscles in case you have to flee dangerous situations. together, these changes are known as the fight or flight response. the stress hormones, technically called the catecholamines, are broken down into adrenaline and norepinephrine.
the problem with stress hormones in the twenty-first century is that the fight or flight response is rarely necessary.
Today most stress stems from interpersonal situations rather than from attacks by a predator. occasionally, you may want to flee from a bank robber or mugger, but most of us just want to fell from our jobs or our kids! as a result of your stress hormones actually, put a physical strain on your body and can lower your resistance to disease.

Type of Stress

Managing your stress is no easy feat, particularly since there are different types of stress: acute stress and chronic stress. acute stress results from an acute situation. such as a sudden, unexpected negative event or a difficult task like organizing a wedding or planning for a conference. when the event passes or the task ends, the stress goes away.

List of stress disorders
Chronic stress has a list of stress disorders: anger or irritability, anxiety, depression, tension headaches or migraines, back pain, jaw pain, muscular tension, digestive problems, cardiovascular problems, and dizziness.

Chronic stress can be episodic, meaning that one stressful event follows another, creating a continuous flow of acute stress. someone who is always taking on too many projects at once may suffer from episodic acute stress, rather than simply chronic stress. workaholics and those with the so-called Type A personality are classic sufferers episodic acute stress.

What is good stress?

Doctors sometimes refer to chronic stress as good stress. often, a good thing comes from this kind of stress, even though it feels stressful or bad in the short term. acute stress challenges us to stretch ourselves beyond our capabilities. It is what makes us meet deadlines, push the outside of the envelope, and invent creative solutions to our problems. consider a few examples of major types of good stress:

  1. -challenging projects
  2. – positive life-changing events (moving, changing jobs, or ending unhealthy relationships)
  3. -Confronting fears, illness, or people that make us feel bad.

These situations can be difficult to endure, but often the outcome is good for us in the long term.

Essentially, whenever a stressful event triggers emotional, intellectual, or spiritual growth, it is good stress.it is often not the event itself but your response to the event that determines whether it is good or bad stress. even the death of a loved one can sometimes lead to personal growth. for example, we may see something about ourselves we did not see before, such as new resilience. in this case, grieving a death can be good stress, though we are sad in the short term.

What is Chronic stress and How does bad stress cause illness?

Chronic stress results from boredom and stagnation, as well as prolonged negative circumstances. Essentially, when no growth occurs from a stressful event, it is bad stress.
When negative events don’t seem to yield anything positive in the long term, but more of the same, the stress can lead to chronic and debilitating health problems.
Some examples of bad stress include stagnant jobs or relationships, disability from terrible accidents or diseases, long-term unemployment, chronic poverty, racism, or lack of opportunities for change. these kinds of situations can lead to depression, low self-esteem, physical illnesses, and many signs of stress.

in addition to acute and chronic stress, stress can be defined in even more precise ways:

  • Physical signs of stress(rapid heartbeat and chest pain, lack of energy or feeling tired, insomnia, headache )
  • Mental signs of stress ( depression, feeling sad, or unhappy, moodiness, Feeling overwhelmed from taking on too much responsibility and worrying about all that has to be done )
  • Emotional stress ( from feeling such as anger, fear, frustration, sadness, betrayal, anxiety or bereavement)
  • Nutritional stress ( from a deficiency in certain vitamins or nutrients, overindulgence in fat or protein, or food allergies)

Traumatic stress (from unrest in your personal relationships or belief system, personal life goals, and so on – in general, the factors that define whether or not you are happy).

How to manage stress

Stress could be declined by 60% after reading a good book for 5 minutes

Engage yourself in a creative activity for 45 minutes lessens stress in your body.

Build up healthy habits by doing some exercises every day and make it a good routine to get mood enhancement.

Get enough sleep. Sleep helps keep your mind and body healthy.

Meditation, the most successful people in our world mediate because they know how important it is. Meditation reduces stress levels and alleviates anxiety. It helps us to better understand our inner self.

Enjoy your life and laugh as possible as you can like nobody is no one’s watching.

Laughter releases hormones known to reduce stress, boost immunity and strengthen social relations.