the term stress has been borrowed by biologists from engineering, where it implies an ability to withstand a defined amount of strain. Dr. Hans Selye, a great medical genius and noted world authority on stress, has described stress as, "a state manifested by a specific syndrome which consists of all the non-specifically induced changes within a biological system."
The term implies any condition that harms the body or damages or causes the death of a few or many cells. The body immediately tries to repair the damaged cells but it can do so only if the diet is adequate, providing a generous supply of all the essential nutrients. If, however, rebuilding of cells is not able to keep pace with their destruction, the condition will result in disease.
The most common diseases associated with stress are heart disease, diabetes, headache and peptic ulcer. Other diseases resulting from stress are ulcerative colitis, chronic dyspepsia, asthma, psoriasis and sexual disorders.
Reactions to stress are manifold. No one situation is stressful to all the people all the time. Some of the factors that can produce stress are children or the lack of them, the boss or the subordinate, the traffic, the telephone or the lack of it, over work or not enough to do, too much money or too little of it, making decisions, a dull routine job, lack of authority and apprehensions about the future.
Symptoms
The body and the mind react to any stress factor. A large number of physical changes take place at the time of stress induced arousal. The brain and nervous system become intensely active, the pupils of the eye dilate, digestion slows down, muscles become tense, the heart starts pumping blood harder and faster, blood pressure increases, breathing becomes faster, hormones such as adrenaline are released into the system along with glucose from the liver and sweating starts.
All these changes take place in a split second under the direction of the nervous system. If the stress factors are immediately removed, no harm accrues and all the changes are reversed.
Stress in its earlier and reversible stage leads to poor sleep, bad temper, continual grumbling, longer hours of work with less achievement, domestic conflict with spouse and children, repeated minor sickness, accident proneness, feeling of frustration and persecution by colleagues and complaints of lack of cooperation and increase in alcoholic intake.
It is essential that these symptoms are recognized early by the patients or their well wishers and remedial measures taken to overcome them. If, however, stress is continuous or repeated frequently, a variety of symptoms appear such as dizziness, stiff muscles, headache, vision problems, breathing difficulties, asthma, allergies, palpitation, digestive disorders, blood sugar irregularities, backache, skin disorders, bowel disorders and sexual difficulties.
Causes
Stress may be caused by a variety of factors both outside the body and within. External factors include loud noises, blinding lights, extreme heat or cold, X - rays and other forms of radiation, drugs, chemicals, bacterial and various toxic substances, main and inadequate nutrition. The factors from within the body include feelings of hate, envy, fear or jealousy.
Treatment
In dealing with stress, the patients should completely change his life style. He should adopt an optimum diet which should be able to meet the nutritional demands of stress.
• Such a diet should obviously be made of foods which, in combination, would supply all the essential nutrients. It has been found that a diet which contains liberal quantities of (i) seeds, nuts and grains, (ii) vegetables, and (iii) fruits would provide an adequate amount of all the essential nutrients. Each of these food groups should roughly form the bulk of one of three meals. These three basic health building foods should be supplemented with certain special foods such as milk, vegetable oils and honey.
•Seek treatment with a psychologist or other mental health professional trained in stress management or bio feedback techniques to learn healthy ways of dealing with the stress in your life.
9 simple ways to relieve stress and anxiety.
1. Exercise
Exercise is one of the most important things you can do to combat stress. It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress. The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who don’t exercise.
• There are a few reasons behind this:
✓ Stress hormones: Exercise lowers your body’s stress hormones — such as cortisol — in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
✓ Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
✓ Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental well being.
Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.
✓ Activities — such as walking or jogging — that involve repetitive movements of large muscle groups can be particularly stress relieving.
••• Take a Yoga Class
i. Yoga has become a popular method of stress relief and exercise among all age groups.
ii. Yoga primarily does this by increasing body and breath awareness.
iii. Some studies have examined yoga’s effect on mental health.
iv. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety.
v. Its effect on your nervous system and stress response.
vi. It may help lower cortisol levels, blood pressure and heart rate and increase gamma-aminobutyric acid (GABA), a neurotransmitter that is lowered in mood disorders.
2. Consider Supplements
Several supplements reduces stress and anxiety. Here is a brief overview of some of the most common ones:
• Lemon balm: Lemon balm is a member of the mint family that has been studied for its anti-anxiety effects.
• Omega-3 fatty acids: One study showed that medical students who received omega-3 supplements experienced a 20% reduction in anxiety symptoms.
• Ashwagandha: Ashwagandha is an herb used in Ayurvedic medicine to treat stress and anxiety. Several studies suggest that it’s effective.
• Green tea: Green tea contains many poly phenol antioxidants which provide health benefits. It may lower stress and anxiety by increasing serotonin levels.
• Valerian: Valerian root is a popular sleep aid due to its tranquilizing effect. It contains valerenic acid, which alters gamma-aminobutyric acid (GABA) receptors to lower anxiety.
• Kava kava: Kava kava is a psychoactive member of the pepper family. Long used as a sedative in the South Pacific, it is increasingly used in Europe and the US to treat mild stress and anxiety.
Some supplements can interact with medications or have side effects, so you may want to consult with a doctor if you have a medical condition.
3. Light a Candle
Using essential oils or burning a scented candle may help reduce your feelings of stress and anxiety.
Some scents are especially soothing. Here are some of the most calming scents:
• Lavender
• Rose
• Vetiver
• Bergamot
• Roman chamomile
• Neroli
• Frankincense
• Sandalwood
• Ylang ylang
• Orange or orange blossom
• Geranium
Using scents to treat your mood is called aromatherapy. Several studies show that aromatherapy can decrease anxiety and improve sleep.
4. Reduce Your Caffeine Intake
Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses can increase anxiety. People have different thresholds for how much caffeine they can tolerate. If you notice that caffeine makes you jittery or anxious, consider cutting back.
• Although many studies show that coffee can be healthy in moderation, it’s not for everyone. In general, five or fewer cups per day is considered a moderate amount.
5. Write It Down
i. One way to handle stress is to write things down.
ii. While recording what you’re stressed about is one approach, another is jotting down what you’re grateful for.
• Gratitude may help relieve stress and anxiety by focusing your thoughts on what’s positive in your life.
6. Spend Time With your loved ones
i. Social support from friends and family can help you get through stressful times.
ii. Being part of a friend network gives you a sense of belonging and self-worth, which can help you in tough times.
•• One study found that for women in particular, spending time with friends and children helps release oxytocin, a natural stress reliever. This effect is called “tend and befriend,” and is the opposite of the fight-or-flight response.
iii. Keep in mind that both men and women benefit from friendship.
iv. Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety.
v. Having a pet may help reduce stress and improve your mood.
vi. Interacting with pets may help release oxytocin, a brain chemical that promotes a positive mood.
vii. Having a pet may also help relieve stress by giving you purpose, keeping you active and providing companionship — all qualities that help reduce anxiety.
7. Laugh
It’s hard to feel anxious when you’re laughing. It’s good for your health, and there are a few ways it may help relieve stress.
• Relieving your stress response.
• Relieving tension by relaxing your muscles.
In the long term, laughter can also help improve your immune system and mood.
• A study among people with cancer found that people in the laughter intervention group experienced more stress relief than those who were simply distracted.
• Try watching a funny TV show or hanging out with friends who make you laugh.
8. Learn to Say No
Not all stressors are within your control, but some are. Take control over the parts of your life that you can change and are causing you stress.
• One way to do this may be to say “no” more often. This is especially true if you find yourself taking on more than you can handle, as juggling many responsibilities can leave you feeling overwhelmed.
Being selective about what you take on — and saying no to things that will unnecessarily add to your load — can reduce your stress levels.
9. Some extra tips-
•• Avoid Procrastination
i. Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.
ii. Procrastination can lead you to act re actively, leaving you scrambling to catch up.
iii. This can cause stress, which negatively affects your health and sleep quality.
iv. *Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.
v. Work on the things that need to get done today and give yourself chunks of uninterrupted time, as switching between tasks or multitasking can be stressful itself.
•• Deep Breathing
Mental stress activates your sympathetic nervous system, signaling your body to go into “fight-or-flight” mode. During this reaction, stress hormones are released and you experience physical symptoms such as a faster heartbeat, quicker breathing and constricted blood vessels.
•Deep breathing exercises can help activate your parasympathetic nervous system, which controls the relaxation response.
• There are several types of deep breathing exercises, including diaphragmatic breathing, abdominal breathing, belly breathing and paced respiration.
• The goal of deep breathing is to focus your awareness on your breath, making it slower and deeper. When you breathe in deeply through your nose, your lungs fully expand and your belly rises. This helps slow your heart rate, allowing you to feel more peaceful.
•• Listen to Soothing Music
Listening to music can have a very relaxing effect on the body.
Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.
• Nature sounds can also be very calming. This is why they’re often incorporated into relaxation and meditation music.
•• Cuddle
Cuddling, kissing, hugging and sex can all help relieve stress. Positive physical contact can help release oxytocin and lower cortisol. This can help lower blood pressure and heart rate, both of which are physical symptoms of stress.
•• Chew Gum
For a super easy and quick stress reliever, try chewing a stick of gum. One study showed that people who chewed gum had a greater sense of well being and lower stress. Another is that chewing gum promotes blood flow to your brain.
Additionally, one recent study found that stress relief was greatest when people chewed more strongly.
[] [] Although stress and anxiety may arise in your workplace and personal life, there are many simple ways to reduce the pressure you feel.
These tips often involve getting your mind away from the source of stress.
Exercise, mindfulness, music and physical intimacy can all work to relieve anxiety — and they will improve your overall work-life balance as well.
