Stress Relief Solutions
Introduction
IntroductionIn this article, I will explain what stress is, the symptoms it may cause, and stress relief solutions that will help you to better manage, reduce, or even possibly eliminate stress. Let’s get started.
Life can be stressful at times with all the demands that we juggle, including but not limited to raising kids, house cleaning, paying the bills, working, spending time with family and friends, keeping up on social media, and much more.
Also, there are those unexpected situations in life that we sometimes find ourselves dealing with, including car accidents, house repairs, health illnesses, injuries, death in the family, and so much more. Even so-called positive events can be stressful, like a wedding, pregnancy, and kids going to college, to name a few.
Have you ever had difficulty sleeping because your mind was racing and you couldn’t stop it? There is so much to do and so little times it seems.
What is Stress?
Stress is a physiological response to a perception that something is going to harm you. Stress is at epidemic levels. Studies suggest that between seventy-five percent and ninety percent of all doctor’s visits are stress related. [1]
Stress response, also known as fight or flight response, prepares the body to face the immediate harm or danger. The body produces hormones that increase the heart rate and blood pressure, enhances blood flow to the arms and legs for running or fighting. Short term, the response is necessary to avoid an immediate threat, like being eaten by a wild bear.
However, in modern times, it is not the wild animals that we typically have to deal with. Often times, we perceive something as threatening even though we really are not in danger. And when stress becomes chronic, it will almost always cause health issues.
The symptoms of chronic stress include, increased heart rate and blood pressure, poor digestion, suppressed immune system leading to frequent colds and flu, weakness and fatigue, increased inflammation in the body, and concentration and memory issues, to name a few.
Here’s a list of common signs that you may be stressed out. They range from emotional to physical disorders.
Physical Symptoms:
- Heart attacks
- Hypertension
- Muscle Tightness
- Jaw clenching or pain
- Frequent headaches
- Sweating
- Sweaty or cold hands, feet
- Difficulty breathing
- Frequent urination
- Itching
- Weight loss or gain without diet
- Chest pain
- Palpitations
- Rapid pulse
- Constant tiredness
- Weakness
Mental/Emotional Symptoms:
- Anxiety
- Worry
- Mood swings
- Excessive guilt
- Nervousness
- Hostility
- Difficulty learning new information
- Stuttering
- Insomnia
- Disturbing dreams or nightmares
- Loss of control
- Social withdrawal
- Excessive gambling
- Excessive suspiciousness?
- Suicidal thoughts
Stress Relief
Long-term stress must be taken seriously. If you find yourself living with chronic, long-term stress, you must take action to prevent getting a major illness.
There many different ways to handle stress. Sometimes we seek to avoid or numb ourselves from the pain of stress by drinking alcohol, taking drugs, and eating too much. It is much better to deal with the underlying issues.
There are many natural solutions for relieving stress. Solutions for stress relief include but are not limited to exercising, walking, abdominal breathing, meditation, laughing, mindfulness practices like Yoga, Tai Chi and Qigong. Getting an adequate amount of sleep will go a long way to reduce stress.
Eating a proper nutrient-dense diet is important for the body to deal with stress. During times of stress, some nutrients are in high demand and can be depleted. It is best to stop eating heavily processed food and go for healthier options like vegetables and fruit. Also, make sure you get plenty of protein. Essential fatty acids are necessary to reduce inflammation in the body and are necessary for the production of some hormones. It may be difficult to get all the needed nutrition from food alone, therefore it is recommended to take one multiple vitamin and mineral supplement daily.
Root Cause of Stress
It is important to point out that the root cause of stress is fear. Fear is the cause and stress is the response to fear. So, it is important to deal with fear and to not ignore it. Take a deep look at why you react to a fearful situation. Often times the stress from the perceived fear is worse than the actual real situation.
For some stressful situations, it often helps to talk things over with a friend or family member. Sometimes just speaking the stressful issue out load is enough to help us realize that maybe our perception of the situation or issue is worse than the actual issue.
You should seek help from a qualified physician if you feel that life is so overwhelming that you don’t know what to do. We need to seek help when we feel stuck.
Tips for Managing Stress
While everyone responds to stress differently, it is important to handle stress in a positive and beneficial manner. Even if you feel powerless when dealing with stressful situations, remember that you have control over your thoughts, actions, and reactions. Stress management can help you deal with a stressful situation.
The following stress management tips will help you cope with stress:
1. Learn the signs of stress like being easily angered or irritated, feeling depressed, having low energy, having difficulty sleeping, and feeling moody to name a few.
2. Don’t be afraid to seek help from a licensed mental health care provider if you find it difficult to cope with your problems, especially if you are using drugs or alcohol to numb the pain or if you find yourself having suicidal thoughts. Get help immediately.
3. Don’t put off getting help for new or existing health problems. See a qualified health care practitioner to get to the root cause of the problem.
4. Reach out to family, friends, and spiritual organizations who can provide emotional as well as other support.
5. To keep from being overwhelmed, plan and schedule time for accomplishing tasks. Make sure to set appropriate priorities. Not everything needs to be done immediately. Some things can wait. Also, don’t be afraid to say no when a task will put you on overload.
6. Live in the present moment. Let go of issues in the past. Don’t worry about things that may happen in the future.
7. Avoid dwelling on problems. Focus on solutions or desired outcomes rather than on problems.
8. Exercise can help to reduce stress and anxiety. Exercise regularly for at least 30 minutes per day.
9. Participate in mindfulness practices like Yoga, Tai Chi, Qigong, and meditation, all of which will help to induce a relaxation response.
10. Schedule regularly quality time for healthy and relaxing activities.
Now that you have a better understanding about stress and how to handle stress, it is time for you to take action. It is time for you to make a choice between being stressed and being relaxed. Stay positive and focused on achieving a stress-free life. Don’t hesitate to post a question below. We’d love to help you find a solution to eliminate stress. That is why we are here.
Click here to check out our f.ree beginner’s guide for managing stress, “Eliminate Stress”.