By Health Square desk 
Can I manage stress? To answer this question, first get to know what is stress. Stress is a somehow natural biological reaction to a potentially dangerous situation. When a person encounters sudden stress, the brain releases chemicals and hormones into the body such as adrenaline and cortisol. These hormones make your heart beat faster and sends blood to muscles and vital organs. As a result, the body feels energized and have increased awareness to focus on immediate needs.
Symptoms of stress
The way different triggers stress out different people, the symptoms of stress can also be different in other people.
Although it is unlikely to have them all, in every stressed out fellow; here are some things which everyone may experience if they are under stress:
- chronic pain
- diminished or low sex drive
- digestive issues
- eating too much or too little
- insomnia
- difficulty in making decisions
- difficulty in concentrating
- persistent fatigue
Anyone can feel overwhelmed, irritable, lost or fearful. Whether you’re aware of it or not. Whether you are freaking out at small problems or you may be drinking or smoking more than you used to; its time to ask for help understanding of the signs and symptoms of stress to manage and alleviate them.
Stress Management
The prime consideration to manage stress is not necessarily required to be getting rid of it; It is practically impossible. Although we have mentioned above, that stress is healthy and the most important stimulus in some situations.
The prime factor in managing stress is determining and controlling the factors or triggers that initiate the problem for you. Find out how you can avoid or completely eradicate the triggers that bother you in unusual ways. It takes time, but there are ways by which you can cope with your stress and manage the risk of stress-related disease.
How to Manage Stress in Distressing Circumstances?
Every human being has different needs from others. However, following are few changes in routine which can make a positive difference in your struggle to manage stress.
Tune in to Music
In case you’re feeling distressed by a specific circumstance, have a go and take a break and tune in to loosening up music. Playing light music positively affects the cerebrum and body, can bring down circulatory strain, and lessen cortisol, a hormone released in the blood when stressed, reducing stress.
Work it out with a Friend
At the point when you’re feeling pushed, take a break. Call a friend and discuss your problems. Good associations with friends and family are imperative to a happier and healthier life. They’re particularly significant when you’re under a ton of stress. A consoling voice, in any problem, for a moment, can place everything in context.
Talk yourself through it
Here and there calling a companion isn’t an alternative. If so, talking tranquilly to yourself can be a relief. Try not to stress over appearing to look insane — talk to yourself about your worries, what you need to do and what is not coming around in your life, and in particular, that all will be well.
Eat Right
Feelings of anxiety and appropriate eating are firmly related to each other. At the point when we’re overpowered, we frequently neglect to eat well and resort to utilizing sweet, greasy nibble nourishments as a shot in the arm. Attempt to keep away from sweet tid-bits and plan. Foods grown from the ground are in every case great, and fish with elevated levels of omega-3 unsaturated fats have been appeared to decrease the indications of stress. A fish sandwich truly is cerebrum food.
Try to Ignore it
Happiness or laughs discharge endorphins that improve mind-set and decline levels of the stress-causing chemicals cortisol and adrenaline. Chuckling fools your sensory system into fulfilling you.
Drink tea
An enormous portion of caffeine causes a transient spike in circulatory strain. It might likewise make your hypothalamic-pituitary-adrenal pivot go into overdrive. Rather than espresso or caffeinated drinks, switch to green tea. It has not the same portion of the caffeine of espresso and contains sound cell reinforcements, just as theanine, an amino corrosive that has a quieting impact on the sensory system.
Be Careful
The majority of the tips we’ve recommended give quick help; however, there is likewise numerous way of life changes that can be more powerful over the long haul. The idea of “self-care” is an enormous piece of reflective and physical methods to deal with emotional wellness and become mainstream. From yoga and meditation to contemplation and Pilates, these care frameworks consolidate physical and mental activities that keep pressure from turning into an issue. Take a stab at joining a class.
Exercise Everyday
Exercise doesn’t mean force lifting at the rec centre or preparing for a long-distance race. A short stroll around the workplace or just rising to extend throughout a break at work can offer quick help in an unpleasant circumstance. Getting your blood going deliveries endorphins and can improve your disposition promptly.
Rest Better
Everybody realizes stress can make you cost your rest. Sadly, the absence of rest is additionally a critical reason for stress. This is a never-ending loop which makes the cerebrum and body escape whack and deteriorates with time. Make it a routine to get the specialist prescribed seven to eight hours of rest. Turn the TV off, faint the lights, and allow yourself to unwind before heading to sleep. It could be the best pressure buster on our rundown.
Inhale simple
The exhortation “take a full breath” may appear like a banality; however, it remains constant regarding stress. For quite a long time, Buddhist priests have been aware of conscious breathing during meditation. For a simple three-to five-minute exercise per day, sit up in your seat with your feet level on the floor and hands on top of your knees. Take in and out gradually and profoundly, concentrating on your lungs as they extend completely in your chest. Whereas shallow breathing causes stress, profound breathing is an excellent technique to manage stress by oxygenating your blood, focusing your body, and clearing your brain.
Study Stress Alleviation
Stress is an unavoidable piece of life, yet that doesn’t mean you ought to overlook it. An excess of untreated pressure can cause possibly genuine physical and psychological well-being issues.
What If You are Unable to Manage Stress?
As mentioned above, stress is a natural reaction to many unpleasant situations in life, work, family, relationships or financial problems.
A naturally required stimulus-related stress can help us to manage challenging situations. But too much and prolonged stress can lead to physical and mental health problems. If you are unable to manage stress, it can lead to lower immunity levels, digestive and intestinal disorders, such as irritable bowel syndrome (IBS). Chronic stress can also affect mental health, causing problems such as depression and prolonged anxiety. This means it is crucial to manage stress and keep it healthy to avoid any long-term health damage to physical and mental health.
Take Away
Fortunately, as a rule, stress is sensible. With some persistence and a couple of helpful procedures, you can not only manage stress but also eradicate it, regardless of whether it’s genetic stress or stress at the work environment.
References:
1.https://www.mentalhealth.org.uk/publications/how-manage-and-reduce-stress
2.https://www.nhs.uk/conditions/stress-anxiety-depression/reduce-stress/