Today, stress has become one of the common causes that affects our well being and keeps us from enjoying our life to the fullest. Fast-paced lifestyles, daily life demands, work pressure, lack of money are some of the factors that may cause stress. Adding to it, events like a pandemic or a natural calamity may have a detrimental effect on your health. Millions of people suffer from constant stress without even knowing it. It has become extremely important to understand your body and check out for the signs of stress and take charge of your wellbeing to prevent it from becoming chronic. Read on to find out how stress affects our body and productivity, how to check if your stress levels are too high, and how to relieve your anxiety and stress in simple healthy ways.
How Stress Affects The Body
It is normal to have some level of stress in our life as it keeps us alert and prevents any unwanted event and situations in our day to day life. But too much stress can have a negative impact on your life, especially if you are experiencing it on a constant basis. Excessive stress can make you physically sick with recurrent headaches, digestive issues, chest pain, and high blood pressure. It can further affect your sleep and make you feel unwell.
Besides, stress can trigger emotional problems such as anxiety, panic attacks, and depression. Therefore, addressing your stress right away is of utmost importance. Fortunately, there are many healthy and effective ways to manage stress even if you are not able to control the source of your stress. According to the American Psychological Association, stress can significantly reduce the immune system.
Signs That Your Stress Levels Are Getting Out of Hand
Whenever there is a problem with our health, our body tries to tell us about it through various signs and symptoms. Even though the symptoms of stress are very common and can be mistaken for symptoms of other health issues, if you are getting most of the listed signs, know that stress is the only cause. Here are the most common signs that tell you that your stress levels are getting out of hand and may need to be addressed right away.
* Reduced Energy Levels
* Chronic Pain
* Digestive disorders
* Rapid Heart Rate
* Excessive sweating
* Frequent Headaches
How To Deal With Excessive Stress
Even if you cannot do much to reduce the source of your stress, there are many healthy and helpful ways to manage your stress and enjoy a peaceful life. Look out for the following ways to prevent and reduce excessive stress.
1. Lifestyle Changes
Changing your lifestyle, especially if you spend a fast-paced life with a heavy workload can bring in a lot of difference in your stress levels. Planning your day beforehand will keep you organized and help you deal with any additional difficulty without increasing your worries. Regular physical activity is essential if you have a sedentary lifestyle. Exercise helps in eliminating stress hormones from the body while boosting the happy hormones. Aim for at least half an hour of moderate exercise each day and stick to it.
Positive thinking may help you stay motivated and reduce your worries, eventually reducing your stress. Always try to look at the brighter side of any situation you are in. If upcoming challenges are your cause of worry, try to accept them as an opportunity for growth.
2. Relaxation Techniques
Some relaxation techniques could be a quick remedy for releasing your stress and help you focus on your work. If you are feeling any of the symptoms of excessive stress, try deep breathing exercises. A body scan while focussing on your breath can help in relieving physical stress from your system. In addition to it, you may try mindfulness meditation and guided imagery for being more aware of the present. Daily yoga sessions will not only relax your mind and body but also aid in better health.
3. Diet & Supplements
Diet plays a very crucial role in keeping your health in its best form. In addition to eating healthy and freshly prepared food that is easy on your digestive system, adding a few supplements can keep your stress levels low. You may include the following vitamins and supplements for keeping daily stress at bay.
Melatonin is a hormone that regulates the sleep-wake cycle of the body. Therefore, taking melatonin as a supplement aids better sleep and helps in relieving stress. Since lack of sleep is one common cause of stress, having better sleep reduces stress and promotes relaxation. Even though Melatonin is naturally produced by the body, an additional supplement is highly effective and does not affect its natural production. Taking it on a regular basis may make you fall asleep easily and have sound sleep for waking up fresh in the morning.
If you want to relieve stress without having any sedative effects. Supplementing with L-theanine may help you to a great extent. It is an amino acid, which is found in tea leaves. Taking 200 mg of L-theanine is known to significantly lower the level of cortisol, thereby relieving stress as well as anxiety. It promotes relaxation in a natural way. According to one study, a moderate dose of L-theanine for about 8 weeks is effective in inducing anti-stress effects even for chronic cases of stress
* Vitamin B12
This vitamin is highly essential for comforting your nervous system. It enhances the functioning of the nerves and is highly beneficial in eliminating stress. Vitamin B12 is responsible for the production of neurotransmitters. This in turn aids in fully balancing our mental state. Any deficiency may result in nerve impairment, poor concentration, and bad mood. Therefore, a vitamin B12 deficiency must be immediately addressed by incorporating a daily supplement to ensure optimal nervous system functioning.
Besides its many health benefits, magnesium is highly beneficial in treating anxiety as well as stress. It works by affecting the hypothalamus in the brain, thereby regulating the functioning of the pituitary as well as adrenal glands. Since these glands are directly linked to how the body responds to stress, you get a better reaction when stress hits you.
* Vitamin D
A person deficient in Vitamin D or having very low levels of it may suffer from stress, anxiety, and depression. Various studies show that this vitamin has a direct link with the mental health of an individual. A daily supplement of vitamin D may not only help in alleviating stress but also eliminate fatigue, mood swings, weakness, joint pain, and muscle cramps.
Living with stress can be very difficult and can significantly affect the quality of your life. If you are experiencing any of the symptoms of stress, it is important to get evaluated by a healthcare provider as soon as possible to prevent further damage to your body. The above natural remedies along with the daily supplements can be extremely helpful in combating your stress, anxiety, and worries and help you live a happy and fulfilling life.