Stress refers to the response of the body to a perceived threat. There is usually an increase in a person's concentration, alertness, and energy when he or she is stressed but once these are gone the person under stress may be confronted with anxiety. This reaction is also known as the fight-or-flight response. It's important to distinguish between the symptoms of stress and anxiety and learn how to relieve anxiety and how to lower stress is of paramount importance.
Biologically, whenever a nerve-racking stimulus occurs, stress chemicals such as norepinephrine (adrenaline) and cortisol are freed. Palpitations, agitation, tight chests, excessive perspiration, constipation, lack of breath, upset stomach, nausea, and tense muscles are typical bodily effects of stress which are caused by all these chemicals. Nevertheless, stress reactions may be extreme and cause undesirable symptoms like irritability, fluctuations in mood, anxiety, depression, reduced sexual drive, fluctuations in appetite, fluctuations in sleeping behavior, and substance abuse.
Easy Ways To Cope With Stress
It is easy to learn how to cope with stress.
The following steps of stress management can be done easily. When used regularly, dysfunctional stress responses can be greatly reduced.
Do exercises for relaxation. These exercises include everyday things like deep breathing, reading, or listening to music. There are also relaxation exercises that need training, such as yoga and tai chi.
Minimize caffeine intake. Caffeine, which is a stimulant, can also augment some stress symptoms such as palpitation, dizziness, and problems in concentration. Refrain from over- or undereating. Eat the right kinds of food. Sleep for 8 hours every night. This can help regenerate cells and recover energy. Be physically active. Because regular exercise can release endorphins, ease muscle tension, and provide good sleep, moods can be elevated and stress symptoms mitigated. Refrain from using tobacco and alcohol. Stressors may be forgotten with the help of these substances but these effects are only temporary. Using these could lead to substance dependence, which only contributes to more stress.
Be optimistic
One effective way of coping with stress is by being optimistic. It greatly helps if you look at the positive side of things instead of the negative ones. One example of this is enjoying the music in the car during traffic instead of being angry at the traffic. Stressful situations can also be dealt with by laughter.
Accepting that nothing is imperfect is an important aspect of assuming a positive attitude. Perfectionists often suffer from being stressed out because they cannot accept imperfections. Setting reasonable and achievable standards is better than always worrying about the elusive details of perfection.
Look for assistance when needed
Stress can sometimes be too devastating for a single person. Talking to another person can significantly reduce stress. Moods can also be improved when you are listened to by a good friend. This is one way of releasing stress.
Sometimes though, confiding in friends or family is insufficient. Professional help may be needed. A psychiatrist or a psychotherapist can help a person understand stressful triggers and can identify the means of coping with them.
Simply suffering from stress will not merit you a prescription for medication from a psychiatrist. However, those who can't function properly because of stress may be considered as having a mental disorder. Medication is only given if the patient meets the diagnostic criteria and if the psychiatrist thinks that it is necessary and beneficial for the patient to be taking it. Seeking professional help before taking medication is important because some medications only address stress symptoms instead of the real cause of the stress.
Biologically, whenever a nerve-racking stimulus occurs, stress chemicals such as norepinephrine (adrenaline) and cortisol are freed. Palpitations, agitation, tight chests, excessive perspiration, constipation, lack of breath, upset stomach, nausea, and tense muscles are typical bodily effects of stress which are caused by all these chemicals. Nevertheless, stress reactions may be extreme and cause undesirable symptoms like irritability, fluctuations in mood, anxiety, depression, reduced sexual drive, fluctuations in appetite, fluctuations in sleeping behavior, and substance abuse.
Easy Ways To Cope With Stress
It is easy to learn how to cope with stress.
The following steps of stress management can be done easily. When used regularly, dysfunctional stress responses can be greatly reduced.
Do exercises for relaxation. These exercises include everyday things like deep breathing, reading, or listening to music. There are also relaxation exercises that need training, such as yoga and tai chi.
Minimize caffeine intake. Caffeine, which is a stimulant, can also augment some stress symptoms such as palpitation, dizziness, and problems in concentration. Refrain from over- or undereating. Eat the right kinds of food. Sleep for 8 hours every night. This can help regenerate cells and recover energy. Be physically active. Because regular exercise can release endorphins, ease muscle tension, and provide good sleep, moods can be elevated and stress symptoms mitigated. Refrain from using tobacco and alcohol. Stressors may be forgotten with the help of these substances but these effects are only temporary. Using these could lead to substance dependence, which only contributes to more stress.
Be optimistic
One effective way of coping with stress is by being optimistic. It greatly helps if you look at the positive side of things instead of the negative ones. One example of this is enjoying the music in the car during traffic instead of being angry at the traffic. Stressful situations can also be dealt with by laughter.
Accepting that nothing is imperfect is an important aspect of assuming a positive attitude. Perfectionists often suffer from being stressed out because they cannot accept imperfections. Setting reasonable and achievable standards is better than always worrying about the elusive details of perfection.
Look for assistance when needed
Stress can sometimes be too devastating for a single person. Talking to another person can significantly reduce stress. Moods can also be improved when you are listened to by a good friend. This is one way of releasing stress.
Sometimes though, confiding in friends or family is insufficient. Professional help may be needed. A psychiatrist or a psychotherapist can help a person understand stressful triggers and can identify the means of coping with them.
Simply suffering from stress will not merit you a prescription for medication from a psychiatrist. However, those who can't function properly because of stress may be considered as having a mental disorder. Medication is only given if the patient meets the diagnostic criteria and if the psychiatrist thinks that it is necessary and beneficial for the patient to be taking it. Seeking professional help before taking medication is important because some medications only address stress symptoms instead of the real cause of the stress.
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