Most people don’t know about stress signs and symptoms.This is the most common problem nowadays.
People now days are under too much stress.It isn’t always bad.It can be handy for the burst of extra energy and focus.It helps you perform under pressure and give you the motivation to do your best.
But if you are constantly taking it too much then there will be a problem.
Stress is when your body feels something not favorable then it tries to defend itself.It can help you to overcome your obstacles.Too much of it will increase your level of cortisol which raises your blood sugar levels.
Cortisol will suppress your immune system which makes your body more prone to diseases.
Long-term stress level will give you anxiety, depression, and sleep problems.
There are two types of STRESS:
- Acute stress = It is usually for a shorter period of time due to work pressure, increase physical work etc.It is not much harmful its symptoms are a headache, body ache, back pain and increased heart rate.
- Chronic stress = It will be taken seriously.It can exist for a week, months, or even years.It can occur due to a huge loss of business, poverty, or divorce.
People don’t even realize that they are under chronic stress.It is very harmful to health.
Stress Signs and Symptoms.
- DIGESTION PROBLEMS:
It will increase your blood glucose level to give you energy and unused glucose will be reabsorbed by your body.
If you are under chronic stress your body cannot be absorbed that excess glucose, which can increase the risk of type 2 diabetes.
Under stress, your heart rate will increases which can upset your stomach.
CHANGE IN SEX DRIVE:
It will decrease your desire for sex.Stress helps in the creation of testosterone in the body which is good for muscle building.
But the excess of everything is bad.If you’re under high stress for a long period of time than your testosterone level will begin to drop which can cause impotence or other sexual dysfunctions.
Women will have irregular or no menstrual cycles or painful periods.
- HORMONE IMBALANCE:
It will make your hormonal level goes out of balance.It can decrease your testosterone level which is bad for health and increase your cortisol level which is a muscle killer.
: Stress can make your muscles more tensed.A tensed muscle means your body is in self-protection mode.
It makes your muscles tighter which cause body aches, back and shoulder ache.
If you are taking stress for a very long time then you may even lose your motivation to workout.
It can heighten your alertness which may disturb your sleep.A disturbed sleep means you have trouble falling asleep or waking up too early in the morning.
When your stress level decreases then your sleep quality automatically improve.
Stress Relief Techniques
- Eat Right
Stress levels and a nutritional diet are closely related. When we’re puzzled, we often neglect to eat good food and start using junk foods as a ready option.
Try to avoid sugary and fried snacks at all cost. Fruits and vegetables are always good choices whenever you feel stressed, and fish with high levels of omega-3 fatty acids have been shown to lessen the stress signs and symptoms.
Yoga is one of the ancient self-improvement methods in eastern countries, from the past 5 thousand years!
It uses the methods of several other stress management techniques such as meditation, movement, breathing, and imagery, giving you a lot of advantage to reduce your stress levels.
People do exercise to control their weight and get in better bodily shape, but exercise and stress management are also closely associated.
Exercise provides a diversion from stressful conditions, as well as an exit for frustrations, and gives you a support via endorphins as well.
Most people don’t know that sex is a great stress reliever, but have you precisely considered of it as a stress relief activity? Perhaps you should.
The bodily advantages of sex are diverse, and many of them work pretty well toward decreasing stress.
Wistfully, most people have less sex when their stress levels are high.
Have you ever noticed whenever you have a laughing moment you become more relaxed and less tensed?
Laughter delivers endorphins to the brain that enhance mood and drop levels of the hormones called cortisol and adrenaline which is a stress hormone.
Laughing tricks your nervous system into shaping you happy.
Our suggestion: watch some comedy shows with your family whenever possible. It will surely reduce your stress signs and symptoms.
Most of the tips above provide immediate relief, but there are also many lifestyle adjustments that can be more powerful in the long run.
The thought of mindfulness is a big part of meditative and bodily approaches to mental health and has also used in modern psychotherapy.
From meditation and Pilates to yoga, these practices of mindfulness combine physical and mental practices that prevent stress from converting a problem.
A good night sleep is the best way that reduces your stress signs and symptoms in a long run.
Stress causes you to lose sleep, shortage of sleep is also a fundamental cause of stress.
This poor cycle makes the brain and body to get out of wham and gets worse with time. Doctors-recommends seven to eight hours of sleep.
Switch off your television earlier, close the lights, before going to the bed.
- Write out.(What’s worrying you).
Writing or talking about the things that worry you—in a copy, or sharing with friends or family members, helps you feel less lonely and weak. A study shows that people who share their problems with their family members and friends have fewer chances of stressed out.
Visualization is a relaxation technique in which, you may form thoughtful images to take a visible journey to a peaceful, or calming place.
To relax using visualization, try to combine all your senses such as sight, touch, sound, and smell.
If you imagine relaxing at the beach, for example, think about the smell of ocean water, and the heat of the sun on your body.
Whenever you try this technique first, find a quiet spot where nobody bothers you, then sit or lay comfortably and close your eyes.
Make sure to wear loose clothes and avoid any tight clothing and start focusing on your breath.
Don’t think about your past just be focused on the present situation.
Summon a past success.
Taking five minutes off to think about how you drew during other stressful conditions like when you switched jobs or your last breakup it helps you to reconnect with yourself.
At first, You may find it difficult to overcome your present situation but when you visualize your past successes you understand that it felt similar before and you found a way to get through that situation and successfully overcome it.Remembering your past successes will surely reduce your stress signs and symptoms to a level.
Drink Green Tea.
Green tea has many advantages.It contains a lot less caffeine than coffee and it also contains
more healthy antioxidants which surely reduces your stress signs and symptoms.
It contains an amino acid called theanine which has a calming effect on your nervous system.
Prepared for Tommorrow.
Write all your plans in a notebook in advance of what will you do today.
It will ease up your mind and help you not to overthink about the next day situation.
Identifying you’ve got everything incorporated means you’ll be less likely to worry about your next day work.
When you wake up in the morning you know that you’re in charge of the conditions
and you can easily handle it.
Wake up early and take out 15-20 minutes of meditation.A few minutes of meditation every day will ease up your anxiety. Sit up upright with both feet on the ground and start focusing on your breathing with your eye closed.
Meditation is a very old and effective way to deal with the stress.
Always remember all the good things that God gave you in your life.
Many people dreamed of the things you have now.
Don’t forget to celebrate little accomplishments of today like learning a new hobby or
create a PR in the gym etc.
Whenever you feel stressed remind yourself these little accomplishments because these little things are what really matters.
Have a Nutrient-Dense Diet
Eat a nutrient dense food every day.If you are unable to meet or not have time to eat all the food you may take a multivitamin supplement which provides all the necessary nutrients to your body.
A constant supply of nutrients like trace minerals, electrolytes, healthy fats,
essential vitamins, antioxidants, amino acids which help your brain handle stress, even more, better.
You must include these essential nutrients and vitamins in your diet which decreases your stress signs and symptoms.
- High protein foods.(Dairy products, fish, chicken, Red meat, Beans/lentils)
- Omega-3 fatty acids and healthy fats. (Fish, almonds, peanuts, walnuts, olive oil, coconut oil, and seeds.)
- Food high in magnesium and calcium.(Yoghurt, green leafy vegetables, broccoli, nuts.)
- Food high in Vitamin-B.(Eggs, Fish, Green leafy vegetables, Red meat, poultry, Dairy products.)