Saturday, December 3, 2022

How Do You Control Stress

Talk Yourself Through It

How to Control Anxiety Disorder

Sometimes calling a friend is not an option. If this is the case, talking calmly to yourself can be the next best thing.

Dont worry about seeming crazy just tell yourself why youre stressed out, what you have to do to complete the task at hand, and most importantly, that everything will be okay.

Can Adrenal Fatigue Make It Hard To Lose Weight

In a word, absolutely.

If youre suffering from adrenal fatigue, youve got a few things working against you.

  • Hormones may be wreaking havoc on your food choices, causing you to crave junk food. When were stressed out, we dont always take the time to cut up fruits and vegetables or fill up on other healthy choices. Instead, we reach for chips, cookies, and calorie-laden comfort foods.
  • Excess cortisol may mean an increase in appetite, causing you to overeat.
  • Chronic fatigue and body aches may dissuade you from exercise.
  • Plus, the excess weight around your waist can be the most difficult to lose.

    On top of that, losing weight isnt as easy as fewer calories consumed than calories burned. Every person and every human body is different.

    Weight gain and visceral fat around the midsection are often an indication that something in your system is out of balance. So, if you feel like youre exercising regularly and eating a balanced diet, but the scale still wont budge, it may be time to address other possible issues.

    In addition to adrenal fatigue, this stubborn belly fat may be a sign of:

    • A hormone imbalance

    Recommended Reading: How Do You Relieve Stress Headaches

    Spend Time With Friends And Family

    Social support from friends and family can help you get through stressful times.

    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 .

    Keep in mind that both men and women benefit from friendship.

    Another study found that men and women with the fewest social connections were more likely to suffer from depression and anxiety .

    summary

    Having strong social ties may help you get through stressful times and lower your risk of anxiety.

    Its hard to feel anxious when youre laughing. Its 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.

    summary

    Find the humor in everyday life, spend time with funny friends or watch a comedy show to help relieve stress.

    Not all stressors are within your control, but some are.

    One way to do this may be to say no more often.

    Read Also: What Essential Oils Help With Stress And Anxiety

    How To Control Stress Top 15 Ways To Control Stress

    April 24, 2019 By Hitesh BhasinTagged With: Management

    Juggling work commitments, dealing with professional hara-kiri and trying to keep an organized personal life is like being caught in a whirlpool. It is overwhelming and can have a direct impact on the physical, mental and emotional health of a person.

    What a person needs at this point in time is to find ways and means to control stress so that he can manage to keep it at bay and find the necessary balance and stability in life. One of the best ways to lead a healthy and happy life is by dealing with the stress factor positively.

    Remember that you are in charge of your life and you can as easily combat stress as anything else in this world. Find your inner strength and make changes in your thought process, actions, lifestyle, and behavior so that you can relieve the pressure.

    Maintain your positive attitude even in the face of adverse conditions and become assertive while describing your opinions and feelings instead of becoming angry or aggressive.

    Your entire well-being depends upon your emotional and mental equilibrium hence find the balance that will help you to enhance your ability to think, function and act effectively.

    Stress Weakens Your Immune System

    6 Lifestyle Changes to Manage Stress While in Recovery

    The connection between mind and body is often underestimated. But everyone has experienced a cold when they can least afford to.

    Thats because the high demands stress puts on the body make the immune system suffer, which makes you more vulnerable to colds and infections.

    The American Psychological Association recommends calming exercises, as well as social outlets, to relieve stress.

    You May Like: What Effects Can Stress Have On The Body

    Learn To Recognise The Signs That You Are Becoming Stressed

    There are a wide range of possible signs and symptoms that may be associated with stress. These include headaches, stomach upsets and indigestion, and sleep problems. Many people also find they become very emotional and have trouble regulating their emotions.

    Unfortunately, most of these signs are fairly non-specific: that is, they may be associated with many different illnesses and conditions. It can therefore be hard to identify when your symptoms are the result of stress. You should always consult a doctor if these symptoms last any length of time.

    It is a good idea to learn to recognise the signs that you are becoming stressed, so that you can take action early on.

    There is more about this in our page on What is Stress?

    How To Reduce Cortisol Naturally

    Dr. Lin stresses that a big-picture approach is key to maintaining healthy cortisol levels and feeling less stressed. These go-to strategies are good for the body and the mind.

    Exercise

    Exercise benefits health from head to toe. So its no surprise that it helps with stress relief, too, possibly by reducing cortisol levels. Studies show, for instance, that exercise can bring down cortisol levels in the elderly and in people with major depressive disorder.

    Sleep

    Almost nothing beats a good nights sleep. When youre not sleeping well, you tend to be more anxious, irritable and stressed, Dr. Lin says. Like exercise, sleep is important for health in all sorts of ways including managing stress and keeping cortisol in check.

    Sleep deprivation may increase cortisol levels. The increased cortisol can impair memory, contribute to weight gain and even accelerate the aging process. In other words: Dont skimp on shut-eye.

    Nature

    Spending time in the great outdoors is a great way to lower cortisol and calm your brain. The practice of forest bathing essentially, hanging out in the woods and breathing the forest air can reduce cortisol levels and lower stress.

    Mind-body practices

    When it comes to de-stressing, cortisol is just one piece of the puzzle, Dr. Lin adds. No one food or pill can deliver you to blissful calm. But healthy choices can set your body up for low-stress success.

    Also Check: How To Deal With Someone With Post Traumatic Stress Disorder

    How Long Does It Take To Work Off Stress Belly

    There are many factors that affect how quickly one can burn belly fat. Among these factors are age, gender, genetics, and daily activity. As such, the amount of time taken to burn belly fat differs from person to person.

    All in all, it is recommended that while working to get rid of belly fat, aim to lose one to two pounds of fat a week, as this is the more sustainable approach, rather than losing so much within a short amount of time.

    You’re Developing Auditory And Verbal Hallucinations

    How you can control Stress

    Exploding head syndrome sounds terrifying, and in the moment it happens, it can be. It’s the technical term for hearing a deafening sound usually compared to a gunshot or clap of thunder when you’re just drifting off to sleep. While there’s no physical pain associated with it, it can cause all kinds of problems that even include increased anxiety around the time you’re supposed to be falling asleep. It happens to women more than men, and it’s more common among people over 50 years old. It’s also been linked to high stress levels, although we’re not entirely sure just why it happens to some people.

    In a study done by researchers from the University of Vienna and the University of Dunham, the presence of verbal hallucinations was also linked to high levels of stress and anxiety. It’s defined as hearing “alien” voices that say any number of things, most often related to a person’s biggest stressors. According to surveys completed by volunteers, verbal hallucinations increased during times of increased stress and anxiety, and many reported that emotional distress existed before the hallucinations and wasn’t caused by them. Many reported heightened levels of stress and anxiety immediately before and during the hallucinations, and for some, they add to feelings of stress, social anxiety, and depression.

    Don’t Miss: Can Stress Cause Your Heart To Skip Beats

    Identify Your Personal Stress Triggers

    We all have particular situations or people that make us more stressed. Some of these are easily identifiable and may be avoidable. However, sometimes stress may build up over time, and result from a pattern of incidents or events, rather than a single trigger.

    It may therefore be helpful to use a tool like our quiz Whats Stressing You Out? or keep a stress diary for a few weeks to help you identify what makes you stressed.

    This will make it easier to take action to address your stress levels.

    Ways To Prevent Stress Buildup

    There’s no avoiding the stress of everyday life. Schoolwork, responsibilities at home, busy schedules, other people’s expectations, disappointments, deadlines, social drama: all of these can create tension.

    Everyday stressors have a way of piling up if we don’t keep them in check. Adding these 5 simple actions to your regular routine can help you avoid that “bogged down by stress” feeling. The key word is “routine.” You need to make sure you keep doing these to enjoy the benefits:

    1. Balance responsibilities with activities you enjoy . It’s all about balance: all work and no play is bad. But if your schedule is so crammed with activities that there’s no time for homework, that’ll stress you out too.

    2. Manage responsibilities. Use a calendar or planning app to keep track of assignments, chores, practices, and other obligations. Of course, planning is no good if you don’t actually do what you plan: Managing stress also means regular studying, keeping on top of assignments, and overcoming procrastination. Take time to reflect a bit every day and think about how things are going. What do you need to work on? Do? Make time for?

    5. Make time to exercise every day. It’s hard to feel anxious when you’re taking deep breaths on a run, feeling the rush of a downhill bike ride, or playing a pickup game with friends. Exercise doesn’t just take our mind off of stress it releases chemicals in our brains that make us feel better.

    Also Check: How To Treat Stress Anxiety And Depression

    Smart Tips For Successfully Managing Stress

    Stress reduction is an important part of a healthy lifestyle, just like diet and exercise. These tips will help you keep your stress levels under control.

    When you’re stressed, your head may start to hurt, or you may feel nauseated, dizzy, or just plain overwhelmed. Stress can have a huge impact on every aspect of your life, so stress reduction is necessary for maintaining both your physical and emotional health. Since you can’t simply wish stress away, managing stress is a vital skill to develop.

    Whether you experience a sudden stressful situation, such as a major issue at work or a crisis at home that needs to be addressed right away, having a plan for stress in place is a good idea, says Larry Kubiak, PhD, a psychologist and the director of psychological services at the behavioral health center of Tallahassee Memorial Healthcare in Florida. “Stress can occur at any time or place, and we do our best when we have tools at the ready to deal with it,” he explains.

    If it’s an urgent problem that requires your immediate attention, managing stress is important so that you can think clearly. The same is true with ongoing, nagging concerns about your job, health, finances, or family members that create a steady buildup of stress. “Know the kinds of things that are available to you on short notice so you can utilize them, such as listening to music, going for a short walk, or guided imagery,” says Dr. Kubiak.

    How Can I Get Rid Of Stress Belly Fat

    Manage Stress, Dont Eliminate It

    To get rid of stress fat, do the following:

    • Consume nutrient-dense foods
    • Go on a walk daily, and make at least 10,000 steps each day
    • Take regular hot baths to lower cortisol levels and increase the levels of endorphins in the brain
    • Build more muscle by participating in more weight and resistance training than cardio
    • Eat more protein

    Don’t Miss: Can You Get Physically Sick From Stress

    How Stress Affects Your Thoughts And Emotions

    You might notice signs of stress in the way you think, act, and feel. You may:

    • Feel cranky and unable to deal with even small problems.
    • Feel frustrated, lose your temper more often, and yell at others for no reason.
    • Feel jumpy or tired all the time.
    • Find it hard to focus on tasks.
    • Worry too much about small things.
    • Feel that you are missing out on things because you can’t act quickly.
    • Imagine that bad things are happening or about to happen.

    How stress affects you depends on many things, such as:

    • Your personality.

    What Can Prolonged Stress Lead To

    Stress is a natural reaction to many situations in life, such as work, family, relationships and money problems.

    We mentioned earlier on that a moderate amount of stress can help us perform better in challenging situations,34 but too much or prolonged stress can lead to physical problems. This can include lower immunity levels,35 digestive and intestinal difficulties, e.g. irritable bowel syndrome ,36 or mental health problems such as depression.3 This means it is important to manage your stress and keep it at a healthy level to prevent long-term damage to your body and mind.

    Read Also: Does Stress Make Ms Symptoms Worse

    Tip : Identify The Sources Of Stress In Your Life

    Stress management starts with identifying the sources of stress in your life. This isnt as straightforward as it sounds. While its easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. Its all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.

    Sure, you may know that youre constantly worried about work deadlines, but maybe its your procrastination, rather than the actual job demands, that is causing the stress.

    To identify your true sources of stress, look closely at your habits, attitude, and excuses:

    • Do you explain away stress as temporary even though you cant remember the last time you took a breather?
    • Do you define stress as an integral part of your work or home life or as a part of your personality ?
    • Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

    Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

    Start a stress journal

    A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, keep track of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:

    Give Yourself A Break To Relax And Recharge

    How do you manage stress?

    Daily stressors can creep up on you before you realize it, so treat yourself to at least one relaxing activity every day. Listening to music, meditating, writing in a journal, or enjoying a soothing bubble bath are all great ways to relax and relieve stress. “Meditation allows us to clear our minds and be able to see things in a more realistic perspective,” notes Kubiak. Taking time for yourself is important for both preventing and managing stress.

    You May Like: Can Stress And Anxiety Cause Ed

    Healthy Ways To Cope With Stress

    Feeling emotional and nervous or having trouble sleeping and eating can all be normal reactions to stress. Here are some healthy ways you can deal with stress:

    • Take breaks from watching, reading, or listening to news stories, including those on social media. Its good to be informed but hearing about the traumatic event constantly can be upsetting. Consider limiting news to just a couple of times a day and disconnecting from phone, tv, and computer screens for a while.
    • Take care of yourself. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out.
    • Take care of your body.
    • Take deep breaths, stretch, or meditateexternal icon.
    • Continue with routine preventive measures as recommended by your healthcare provider.
    • Get vaccinated with a COVID-19 vaccine when available.
  • Make time to unwind. Try to do some other activities you enjoy.
  • Talk to others. Share your problems and how you are feeling and coping with a parent, friend, counselor, doctor, or pastor.
  • Connect with others. Talk with peopleexternal icon you trust about your concerns and how you are feeling.
  • Connect with your community- or faith-based organizations. If social distancing measures are in place, try connecting online, through social media, or by phone or mail.
  • Avoid drugs and alcohol. These may seem to help, but they can create additional problems and increase the stress you are already feeling.
  • - Advertisement - spot_img
    Popular Articles
    Related news