How to reduce tension and stress. In this article we will be providing information on how to reduce tension and stress without any medication. If you are suffering from stress then this article is for you.
(given below are few links that might be helpful)
How to reduce tension and stress. 6 best ways to manage stress
1. Yoga and exercise
Stress causes us to breathe faster, so we are forcing our body to slow down, do some reps to de-stress exercise, also reduces the levels of the body’s stress, hormones adrenaline, and cortisol, it stimulates and produces endorphins.
Low to moderate exercise can be very useful for stress management. Exercises that place a focus on muscle tension and deep breathing, such as Yoga drive up the activation of the parasympathetic nervous system. Yoga is also one of the best, tension and stress relief exercise.
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Unlike high-intensity exercise, which drives up the activation of the fight or flight system. Therefore going for a light to brisk walk before bedtime can be a more effective stress relief than going for a high-intensity run. Furthermore, performing regular exercise can be a good distraction from the stresses in your life. There are lifestyle factors to consider too.
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4. Dark chocolate
Quality sleep deprivation can lead to increase activation of the amygdala, which is of course responsible for the increase in the fight or flight reaction. By improving your sleep quality you help to reduce the activation of the amygdala which of course is linked to the fight or flight response. Furthermore, an improved sleep architecture can help to improve the regulation of cortisol.
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6. Live in the moment
Newt Scamander said, my philosophy is that worrying means you suffer twice. We can all learn from him, and stop worrying about situations beyond our control. Remember, just live in the moment, so stay calm, peaceful, and safe.
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Stress is something that is very much personal to us, and we experience it in different ways. Stress is essentially when a situation, pressure, or change exceeds our coping abilities. Take a rollercoaster ride for example. You might have two people that go on a rollercoaster together, one person may take genuine enjoyment out of that experience. Other people might take a genuine sense of fear and anxiety. The rollercoaster itself doesn’t change but our perceptions of it will differ.
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The same can be said for other stressful situations. Ultimately depends on your perception of that situation that determines whether or not you see it as a stressor. Of course, the rollercoaster example is an example of short-term stress, which in isolation may not cause any harm.
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What is stress definition
We are living through stressful times, and stress has become our constant companion, but do you know what exactly happens inside our body when we are stressed. Let’s define what is stress definition, and how does it affects our body.
Stress is the body’s reaction to any change that it experiences which requires an adjustment or response, the body reacts to these changes with physical, mental, and emotional responses.
The word stress is quite often used in a negative sense but stress isn’t always bad, and it is a normal part of life, in fact sometimes stress can be positive, and can spur one to be productive creative prepared for challenges and stay motivated and focused.
There are two main types of stress one is, “Use Stress or Good Stress” this gives us an extra burst of energy, and focus when we are playing a competitive sport or giving a presentation, and the second one is “Distress or Bad Stress” this is the continuous stress which makes us feel burdened.
Good stress can be what motivates you. So if you’re stressed out because your student, and you’re going to school, and you have a test coming up, well that can motivate you to study, it can motivate you to you know do the work that you’re supposed to do to get that good grade.
Same thing at work if you have a project coming up, and it’s that stress to want to do well, is what can then push you to do well, to do your job, and do what it is that you’re supposed to do, so there’s you know same thing in home life with family. So, you know it can be a motivator as well so that’s good stress that we can see.
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Bad stress that’s when it goes into things like it becomes anxiety, it becomes fear, it becomes things that stops you from living your daily life, from you know doing well in school because now you’re so scared about that test that now you have test anxiety, and you fail the test because you didn’t, you just blanked out because the stress was just too much, there’s definitely bad stress.
If you feel intensely stressed in a way that interferes with your daily life, you may be suffering from chronic stress. Symptoms are inability to concentrate, anxious or racing thoughts, constant worrying feeling, overwhelmed, chest pain, rapid heartbeat. Like any physical problem it can be worse. Chronic stress is treatable, and with the right help can be managed.
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How stress affects the brain?
You’ve perhaps been stressed for the past few months thinking about your future or even your family’s health, this emotion of stress activates the hypothalamus-pituitary-adrenal axis, the HPA axis. Basically, the hypothalamus via the pituitary glands activates the adrenal glands which are situated atop the kidneys, in response, the adrenal glands secrete a hormone called Cortisol, the stress hormone.
Our body thinks of this as a warning sign, as though we’re about to get eaten up by a bear, the cortisol first raises the activity level in the amygdala, the fear center of the brain, this gives rise to feelings of anger, this is the reason why we tend to lash out when we are stressed.
Have you ever found yourself saying I’m so stressed, I can’t think straight, I need stress therapy ? While the amygdala is working overtime, cortisol travels to its next destination the Pre-Frontal Cortex, located at the front of our heads.
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Your adrenal gland releases the stress hormones cortisol, epinephrine, also known as adrenaline, and norepinephrine. As these hormones travel through your blood stream, they easily reach your blood vessels and heart. Adrenaline causes your heart to beat faster, and raises your blood pressure, over time causing hypertension. Cortisol can also cause the endothelium, or inner lining of blood vessels, to not function normally.
Prefrontal cortex function
Cortex is the thinking, and planning part of the brain. Excess cortisol sustained for long periods causes this region to shrink thereby, blurring our rational thinking. Another thing that happens when we are very worked up is that we can’t seem to remember where we’ve kept our phone or our keys, even if it’s right in front of us.
Let’s see why that happens, actually the cortisol reaches the Hippocampus, the memory center of our brain. Excess cortisol lowers the production of brain cells in this region that is why we tend to forget everything.
But the worst damage of stress is that over time, it can change our cell structure right down to our DNA, it shortens the telomeres, the shoelace tips of chromosomes, which measure a cell’s age, and do you know the shorter the telomeres become the shorter is their lifespan.
Stress affects all body systems
You must be thinking that if all this is going on inside the brain, how am I feeling stress in my body? You are absolutely right, stress affects all body systems, but how? Remember that the body is still thinking of us being attacked by a bear, so it believes that the muscles need oxygen to fight or to run.
An amazing sequence of events takes place, the heart pumps faster increasing blood pressure causing hypertension, this huge volume of blood starts going through our lungs to get oxygenated which means we start panting and getting breathless to inhale more oxygen.
Imagine our arteries like pipes which suddenly have high-speed blood gushing inside them, the pipes could burst so the body begins to thicken these arteries by accumulating a sticky substance called plaque, which in turn attracts cholesterol and fats.
Extra thick walls mean that sometimes the openings of the arteries become too narrow, and the heart has to work double hard to push blood through them, and all these blocked arteries could lead to heart attacks.
Do you know that over 60 patients suffering from irritable bowel syndrome, have psychiatric disorders, and chronic anxiety? Another thing you might have noticed people tend to stress, eat before an important occasion, since the muscles require quick oxygen, cortisol increases our appetite, and signals the body to consume more energy-rich foods like carbs.
There are also many stress management courses, stress counseling, stress therapy, and stress inoculation therapy available these days, but the 6 best ways to cope with stress we will be discussing here are natural, and without any kind of medication.
What is stress reaction
Cramming for a test? Trying to get more done than you have time to do? Stress is a feeling we all experience when we are challenged or overwhelmed. But more than just an emotion, stress is a hardwired physical response that travels throughout your entire body.
In the short term, stress can be advantageous, but when activated too often or too long, your primitive fight or flight stress response not only changes your brain but also damages many of the other organs and cells throughout your body.
Scientists now know that this is an early step in triggering the process of atherosclerosis or cholesterol plaque build up in your arteries. Together, these changes increase your chances of a heart attack or stroke.
Stress can also have an effect on the way that your brain functions. Normally when you experience a situation or a stimulus it goes via the thalamus and then into the cerebral cortex. The outer part of the brain is responsible for high-level thinking, such as strategy, executive decision-making, and creativity.
The problem is when we’re under stress that the whole system is bypassed and it goes via the amygdala. The amygdala is very closely linked to your fight or flight response. Therefore when you are under stress, the amygdala will result in your fight or flight response, engaging more rapidly and therefore you don’t have the outer human thinking that you would normally have. As a result, you might act in a way that you would later regret.
When it comes to effective stress management, it’s important to focus on the factors that are within your perceived control.
One factor that is particularly useful to improve is sleeping.
Nicotine, caffeine, and alcohol are often used as the de-stress technique. However, they actually drive up the activation of the sympathetic nervous system and in doing so exacerbate stress more than help it and thus become sources of stress. Therefore the casual cup of tea or the occasional glass of wine to help de-stress after a long day might not be as effective as we once thought.
Taking these factors onboard and modifying your behavior will help you to combat stress, improve your ability to prepare for, react to, and recover from stresses in your life, ultimately improving your resilience.
But the worst damage of stress is that over time, it can change our cell structure right down to our DNA, it shortens the telomeres, the shoelace tips of chromosomes, which measure a cell’s age, and do you know the shorter the telomeres become the shorter is their lifespan. If stress symptoms exist for many days, then you must look for stress counselling or consult a stress therapist soon as possible. You can also google, stress therapy near me.
So, that’s all for how to reduce tension and stress, and the 6 best ways to manage stress. My friend, none of us in this world are living without stress, we can find stress at workplace, stress at home, family stress, etc. It’s all up to us to make decisions whether to live with stress or live without stress, and enjoy our lives as much as we can.
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