Chronic Stress: Health Effects And Remedies

Chronic Stress: Health Effects And Remedies
Chronic Stress: Health Effects And Remedies

Video: Chronic Stress: Health Effects And Remedies

Video: How Chronic Stress Harms Your Body 2022, November
Anonim

A certified and successfully practicing health coach, a popular blogger actively promoting a conscious lifestyle, and in the past - a famous TV presenter, Yulia Bordovskikh told Yulia Kudryavtseva what stress can be and how to cope with it. There is more talk about stress now and more readily than usual. And that all diseases are from him, and that it is very easy to fall into his trap, but getting out of it is much more difficult. But, fortunately, it is still possible. Last year added to us unnecessary reasons to get nervous. However, it was he who made us understand that the ability to cope with stress without loss will definitely come in handy! What is stress In fact, stress is part of the instinct for self-preservation, a certain programmed survival technique built into our body as a means of protection from external threats. At the right time, stress mobilizes us to avoid danger. But the problem is that the body doesn't know the difference between chasing a bear and anxiety related to work or relationships. And if in the first case, stress is a healthy reaction of the body, then when you systematically worry about everyday problems, then over time you can simply burn out. Which leads to depression. What Stages of Stress Are There - Stage of Anxiety When you start to panic, your body activates to protect itself from stress. The brain signals the adrenal glands, which release the hormones cortisol and adrenaline. In this case, the rest of the organs also enter the high alert mode. Pulse, blood pressure and blood sugar levels increase. Breathing quickens, sweating increases and pupils dilate. - The stage of adaptation / resistance The natural reaction of the body after the first surge of stress is to return to a stable state. But if you experience panic and anxiety too often and for a long time, then the body is constantly on high alert and develops tolerance for such an existence. This sustained release of hormones has negative health effects, lowering your immunity and making you more susceptible to disease and various disorders. - Stage of exhaustion If the body is constantly under stress, then the resources necessary for recovery are depleted, and the body begins to shut down, unable to cope with such conditions. After all, it's not normal to be constantly in a state of being chased by a bear. In our time, stress is clearly difficult to hide, but you can learn to transfer yourself from a state of intense stress to a state of calm. And it is simply necessary to do this, because chronic stress disrupts the natural balance, accelerates the aging process and reduces the body's resistance to disease. And here it is important to find ways to relax. Seize stress When we are not aware of the fact that we are in deep stress and do absolutely nothing, then most often food becomes the fastest helper in this matter. The body clings to the fleeting pleasure (dopamine produced from food) that it gets from eating. Have you noticed what kind of food you prefer during times of stress? These are high-carbohydrate, high-calorie, fatty and sugar-rich foods that provide quick energy to the stress-fighting body. It can be difficult to refuse them even in a normal state, and even more so in such a state. Alas, the body will demand a reward for its efforts to defend against threats, increasing the dose each time. Remember that sugary foods that are high in calories are just a short-term relief from stress, not a solution.Meditations When you understand that a problem is causing a lot of stress, then you will clearly have a request to work it out in breathing and meditation. Let go and surrender - the Universe will throw you an answer. It is better to meditate every day for at least 5-10 minutes. Then the effect will be maximum. Meditation has been proven to reduce stress levels, alleviate anxiety, normalize blood pressure, balance hormones, improve mental clarity, increase energy, and promote creativity. It is a great tool for your daily routine. How to introduce meditation into your life? 1. Determine the reasons. Why do you want to meditate? What do you want to get out of the process? How do you want to feel after? When your intentions are clear, then you are more likely to see all the benefits and begin the process. 2. Start small. Even a few minutes can have a tremendous effect on the body. Gradually bring the meditation time to 20-30 minutes. 3. Find a comfortable way to meditate. You may find it easier to listen to the recorded meditations. You can choose a voice that is most conducive to relaxation and immersion in yourself. Or maybe it is more convenient for you to pronounce the mantras in your head on your own. Try different options and find the most comfortable one. 4. Make a commitment. Any new habit requires some effort from us at the start. Be systematic and diligent. Remember that a few minutes each day is much better than a full hour once a week. Breathing Practices You can perform them in the morning or in the evening in bed, lying down and bending your legs. Either sitting, but then it is important to make sure that your back is straight. Place your hands on your stomach, your thumbs on your belly button, and the rest below. Allow your belly to expand and contract freely as you breathe. Imagine a wave: on inhalation, the wave rises with the stomach, on exhalation, it returns to the ocean. The press on inhalation should be relaxed. Focus on rhythmic breathing where inhalation and exhalation are equal. This breathing helps to relax the muscles in the neck and shoulders and to activate the parasympathetic nervous system, which is responsible for rest. Reframing Stress Another interesting fact: stress can be both negative and positive. When we make a long-awaited purchase, wait for guests for a big holiday, receive or give gifts, we are also worried. Fortunately, however, research has shown that stress creates more wear and tear on the body when it is associated with negative thoughts, or when we think we’re not dealing with it properly (that is, we are looking forward to guests, but we are worried. Reframing stress can increase your mental and physical stability of experiences and anxieties.To do this, you need to start a notebook in which you will write down the events that cause you stress, and then you will have 2 columns. 1 column - your emotions and feelings about the event. 2 column - then how you will deliberately rewrite your thoughts and feelings in a positive way. For example, an event: “my top employee quit.” Column 1 - “The job will stop, I will not find a replacement, everything will go to hell.” Column 2 - “I will find a new employee who does the job better and better, and he will take the business to a new level.”By rethinking the event and redefining your response to stress, you can program your further emotions from similar situations. You are the master of your emotions, control is in your hands. The main thing is not to leave this most important aspect of life to chance, but to consciously approach the solution of the problem. Photo: @discodaydream; @juliabergshoeff

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