Reducing Stressed Belly Fat
Its clear that its a bad thing to have chronically elevated cortisol. Even professional athletes and fitness models can develop a stress belly if they have elevated cortisol all the time. Those who suffer from anxiety and depression generally have higher amounts of cortisol . If you suffer from either of these mental health disorders it may be a good idea to seek professional help.
But there are some simple proven strategies you can use to lower your stress, anxiety, and depression. Eating healthier foods plays a big role in the health of your brain . Constantly eating bad foods wreaks havoc on your mental biochemistry promoting anxiety and depression . Cut out the junk like processed foods, sugar, artificial sweeteners, refined carbs, excess alcohol, and bad vegetable oils.
Working out and exercising has been proven again and again to improve mood . Exercise and other physical activity done daily is a smart way to lower your stress, anxiety and depression. It might be a better idea to stay away from intense exercise since it can temporarily boost cortisol . Also, be sure youre not overtraining as this can lead to more cortisol in your body .
I know its easier said than done but staying away from stressful situations is key. Its not always practical but it can go a long way to lowering your stress and stubborn stomach fat.
Guided Imagery Or Visualization
Imagine yourself lying on a sandy beach with a soft breeze gently stirring the warm air. Use your senses to smell the saltwater and feel the sun as you transport yourself there. Thats guided imagery or visualization.
It uses the power of your mind to change your focus to a peaceful time or event.
If were in a stressful situation, you know, just shifting our mind and focusing on a time when we were really, really relaxed is an effective way to calm down, Brown says.
Develop Techniques That Will Help You To Feel In Control Of Your Life
There is plenty of research that suggests that the single factor that causes most stress is feeling out of control.
One way that you can help yourself to avoid stress is to develop techniques to help you solve problems and make decisions more easily.
For example, one problem-solving technique involves writing down the problem and coming up with as many possible solutions as you can. Decide on the good and bad points of each one and select the best solution. Write down each step that you need to take as part of the solution: what will be done, how will it be done, when will it be done, who is involved and where will it take place.
There is more about this and other techniques in our series of pages on Problem-Solving and Decision-Making.
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Should You Take A Stress Leave From Work
Everyone knows that if you have the flu, you should stay home from work to recover and not spread the infection to your colleagues and friends. Its also clear that giving birth requires time off from work. But what about stress? Can you really take a stress leave from work?
You can, and sometimes taking a stress leave is the right thing to do. You may not see your situation strictly as needing a stress leave, but you may see it as experiencing burnout, anxiety, or depression. You need to apply for a leave of absence for any of these reasons in a similar way. Heres how you should approach making the request for a stress leave from work.
Accept The Things You Can’t Change
Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over.
“If your company is going under and is making redundancies, for example, there’s nothing you can do about it,” says Professor Cooper.
“In a situation like that, you need to focus on the things that you can control, such as looking for a new job.”
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Use Delays And Hiccups To Your Advantage
Sometimes things don’t work out how you imagine, and it’s enough to make you totally stressed out. “Stress is caused by expectations on one level and reality on the other,” says Wetmore. “When your expectations fall short of reality, you feel stress.” You can let that hiccup derail your day, or you can look at something like a delayed train or canceled flight as an opportunity to check off something on your list. “We all have a list of secondarily important things to take care of,” says David Allen, author of Getting Things Done. “Delays like these are a great time to make that call to your mother you’ve been putting off.” For more secrets of business success, follow these 20 New Rules for Successful Entrepeneurs.
How To Get A Doctors Note For Stress Leave
First things first, you may not require a doctors note for stress leave if you are availing of your sick days. In that case, even a brief consultation with a doctor should suffice. Just explain your symptoms and how workplace stress is affecting your well-being. If your symptoms are severe and you are seeking longer time off from work, a doctor will ask you to undergo tests before he or she will certify you as suffering from a stress disorder.
Workplace stress is a growing problem, unfortunately, and there is not enough awareness of the subject yet. At Soni Law, we advise employers and employees on all matters of employment. We explain stress leave Ontario laws simply and offer practical advice for their stress leave.
About The Author: Rahul Soni
Rahul founded Soni Law Firm, a boutique employment, labour, and human rights law firm, with the goal of taking his Downtown Toronto litigation experience and making it accessible to Ontarios Main Street employees and employers.
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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.
Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too .
Nature sounds can also be very calming. This is why theyre often incorporated into relaxation and meditation music.
The Type Of Stress Matters
Stress can affect you both instantly and over time .
Acute stress is the body’s instant response to any situation that seems demanding or dangerous. Your stress level depends on how intense the stress is, how long it lasts, and how you cope with the situation.
Most of the time, your body recovers quickly from acute stress. But stress can cause problems if it happens too often or if your body doesn’t have a chance to recover. In people with heart problems, acute stress can trigger an abnormal heartbeat or even a heart attack.
Chronic stress is caused by stressful situations or events that last over a long period of time. This could include having a difficult job or dealing with a chronic disease. If you already have a health problem, stress can make it worse.
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Stress Rxborn Anxious: Why Some Of Us Are Wired To Worry
In extreme cases, the stomach pain can result in ulcers, she says. Also, ones immune system can be compromised as a result of stress leading to increased colds or infections, and stress can impact ones sleep cycle due to insomnia. Additionally, the body holds on to the agitation, leading to shaking or feeling nervous, tension in the muscles or a rapid heartbeat.
Hanna adds that chronic stress may trigger or worsen more serious issues, including heart disease, diabetes, obesity, cancer, anxiety disorders, depression and other brain imbalances.
How Can You Relieve Stress
You will feel better if you can find ways to get stress out of your system. The best ways to relieve stress are different for each person. Try some of these ideas to see which ones work for you:
- Exercise. Regular exercise is one of the best ways to manage stress. Walking is a great way to get started.
- Write. It can help to write about the things that are bothering you.
- Let your feelings out. Talk, laugh, cry, and express anger when you need to with someone you trust.
- Do something you enjoy. A hobby can help you relax. Volunteer work or work that helps others can be a great stress reliever.
- Learn ways to relax your body. This can include breathing exercises, muscle relaxation exercises, massage, aromatherapy, yoga, or relaxing exercises like tai chi and qi gong.
- Focus on the present. Try meditation and imagery exercises. Listen to relaxing music. Try to look for the humor in life. Laughter really can be the best medicine.
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When Does Stress Become Chronic
Stress that lasts for weeks or months indicate chronic stress.
Chronic stress can impact your overall health. One risk is high blood pressure, also known as hypertension. For example, studies have shown that chronic stress is associated with a hypertension . Furthermore, some risks can snowball into others: Hypertension, for example, can raise your risk for other health problems, such as heart attack or stroke.
Similarly, the hormone cortisolwhich gets released during chronic stressmay also lead to cravings of sweets and fats. As we all know, unhealthy eating can also raise your risk for obesity or other chronic diseases.
But the consequences of chronic stress dont stop with the physical effects. Stress can affect your emotional or mental health toonot just making you more prone to nervous or anxious feelings, but also more depressed. Recently, the American Medical Association acknowledged how anxiety and depression can be connected, as well as how the isolation of COVID-19 may exacerbate problems.
Ways To Stop Letting Stress Get The Best Of You
Reading time: 4 minutes
If the problem can be solved why worry? If the problem cannot be solved worrying will do you no good. ~ ntidevas
How often have you let dumb things create stress and anxietyand steal your peace?
If youre repeatedly in meltdown mode, youre going to pay a price in your emotional and physical well being and its too high a price to pay!
You dont have to live like this, and if you feel you are, its time to take back control with some handy tools to manage the every day stressors that life throws your way.
Heres 8 ways to show the world that youre strong and powerful, and amazing and unique, and youve got it handled.
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What Happens When You Are Stressed
Stress is what you feel when you have to handle more than you are used to. When you are stressed, your body responds as though you are in danger. It makes hormones that speed up your heart, make you breathe faster, and give you a burst of energy. This is called the fight-or-flight stress response.
Some stress is normal and even useful. Stress can help if you need to work hard or react quickly. For example, it can help you win a race or finish an important job on time.
But if stress happens too often or lasts too long, it can have bad effects. It can be linked to headaches, an upset stomach, back pain, and trouble sleeping. It can weaken your immune system, making it harder to fight off disease. If you already have a health problem, stress may make it worse. It can make you moody, tense, or depressed. Your relationships may suffer, and you may not do well at work or school.
Social And Job Issues That Can Cause Stress
- Your surroundings. Living in an area where overcrowding, crime, pollution, or noise is a problem can create chronic stress.
- Your social situation. Not having enough money to cover your expenses, feeling lonely, or facing discrimination based on your race, gender, age, or sexual orientation can add stress to your life.
- Your job. Being unhappy with your work or finding your job too demanding can lead to chronic stress. Learn how to manage job stress.
- Unemployment. Losing your job or not being able to find work can also add to your stress level.
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Learn To Avoid Procrastination
Another way to take control of your stress is to stay on top of your priorities and stop procrastinating.
Procrastination can lead you to act reactively, leaving you scrambling to catch up. This can cause stress, which negatively affects your health and sleep quality .
Get in the habit of making a to-do list organized by priority. Give yourself realistic deadlines and work your way down the list.
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.
Prioritize what needs to get done and make time for it. Staying on top of your to-do list can help ward off procrastination-related stress.
Yoga has become a popular method of stress relief and exercise among all age groups.
While yoga styles differ, most share a common goal to join your body and mind.
Yoga primarily does this by increasing body and breath awareness.
Some studies have examined yogas effect on mental health. Overall, research has found that yoga can enhance mood and may even be as effective as antidepressant drugs at treating depression and anxiety .
However, many of these studies are limited, and there are still questions about how yoga works to achieve stress reduction.
In general, the benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.
Talk Yourself Through It
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.
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Easy Ways To Fight Stress
Because your health depends on it.
Being overly stressed out is bad for you. How bad? Well, really bad. Like, shave-years-off-your-life bad, cruelly-aging-you-inside-and-out bad. And yes, our collective stress is only getting worse. An American Psychological Association survey found that one out of five Americans reported feeling “extremely” stressed out.
While there’s no evidence to suggest that the world in which we inhabit is will get any less stressful anytime soon, you can feel heartened by the fact that stress can be managed in a variety of small and easy ways. Below are 30 techniques for fighting those gnarly stressed out feelings, suggested by experts, which are guaranteed to help you lighten your load. And for more great advice beating back your stress, it’s important to know the 20 Mistakes That Will Only Compound Your Stress.
Tip : Make Quick Stress Relief A Habit
Its not easy to remember to use your senses in the middle of a minior or not so minocrisis. At first, it will feel easier to just give into pressure and tense up. But with time, calling upon your senses will become second nature. Think of the process like learning to drive or play golf. You dont master the skill in one lesson you have to practice until it becomes second nature. Eventually youll feel like youre forgetting something if you dont tune into your body during challenging times. Heres how to make it habit:
Start small. Instead of testing your quick stress relief tools on a source of major stress, start with a predictable low-level source of stress, like cooking dinner at the end of a long day or sitting down to pay bills.
Identify and target. Think of just one low-level stressor that you know will occur several times a week, such as commuting. Vow to target that stressor with quick stress relief every time. After a few weeks, target a second stressor and so on.
Test-drive sensory input. If you are practicing quick stress relief on your commute to work, bring a scented handkerchief with you one day, try music another day, and try a movement the next day. Keep experimenting until you find a clear winner.
Have fun with the process. If something doesnt work, dont force it. Move on until you find what works best for you. It should be pleasurable and noticeably calming.
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Stress Leave Ontario Sick Leave
Since the changes to the Employment Standards Act came in force in 2019, stress leave in Ontario has had to be availed under sick leave. Heres what you need to know:
Entitlement to sick leave: if you have worked for your employer for at least two consecutive weeks
How many days: three days per calendar year
Reasons for sick leave: personal illness, injury or medical emergency
Notice to be given: the employer should be notified beforehand, but can be told after the leave has started too oral notice is sufficient
Medical note: duration of absence, date employee was seen by a doctor whether the person was examined in person
Many employers choose to offer sick and stress leave above and beyond what is mandated by legislation, and offer paid leave. Check with your employer to see if they provide additional days off for stress leave.
Make Time For Leisure Activities
Leisure activities can be a wonderful way to relieve stress. Yet, many people feel as though their lives are too busy for hobbies, games, or extra fun.
But building time for leisure into your schedule could be key to helping you feel your best. And when you feel better, you’ll perform better, which means leisure time may make your work time more efficient.
Whether you find joy in caring for a garden or you like making quilts, hobbies and leisure are key to living your best life.
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