The World Health Organization states stress is "the health epidemic of the 21st century." Stress resulting in illness is the underlying factor that causes more than 70% of all visits to the family practitioner, medical doctors suggest. What is stress? All of us talk about it, but what does 'stress' mean and how does it impact our bodies?
Dr Hans Selye, who first explained the principle and kept in mind stress, specifies stress as "the non-specific action of the body to any demand made upon it." Stress is neither good nor bad. The stress itself does not identify the effect of the stress; instead, it is figured out by how we manage it.
Results of Stress
1. "Emergency situation Response" The emergency response mechanism triggers a physiological modification when people believe they are in a physical or mortal threat. Students dilate blood pressure increases, and the production of stress hormonal agents increases. The body prepares within seconds to react, called the 'fight or flight syndrome. The adrenal glands pour out adrenaline, and the production of other hormones is increased by the quickly responding pituitary-adrenal-cortical system of the brain.
This is a healthy, adaptive reaction to immediate risk; however, if constantly activated, this emergency response may cause a constantly higher-than-normal hormonal agent production that can ultimately trigger physical wear and tear on the body. Illness related to this always high level of reaction includes hypertension, headaches, ulcers, cardiovascular disease, and increased vulnerability to diabetes and colitis.
The body would increase its supply of hormones to be all set for action to stress. Over a prolonged duration, excessive stress leads to distress and physical, psychological, psychological, and spiritual health problems.
Contributing aspects to distress include a) your attitude to life and b) your mood (pessimistic or optimistic). Both assist in producing the atmosphere that helps your defence system fix minor injuries, swellings, and infections. This system also attempts to damage unusual cells such as those of cancer, consisting of leukaemia.
In mastering stress, you must determine what you are doing that contributes to your problem/challenge and alter it. The four classifications of modification include: alter your behaviour, change your thinking, alter your lifestyle options, and/or change the situations you are in. Symptoms of overstressing include fatigue, aches and pains, anxiety, sleeping issues, depression, and lack of happiness in your life.
Practical Steps to Stress Management and Developing Balance
1. Make your life regular like 'clockwork.' Go to bed and get up at the very same time every day.
2. Offer yourself a break today.
3. State 'No' more frequently when other individuals want your time. This consists of social engagements, the family dinner on Christmas, Thanksgiving, etc. 4. If you have been coping with unnecessary stress, delay making any changes in your living environment. Modification of any kind is complex, and limiting it until later is a good strategy if you are under tremendous pressure.
5. Minimise the variety of hours you invest at work or school. If you are a workaholic or schoolaholic, you must reduce the energy drain on your body. TAKE A WHILE OFF.
Healthy consuming routines and eating small meals assists in keeping your blood sugar stabilised. Lots of individuals reach for something high in sugar material when stressed, which compounds the problem.
7. Rest your mind, as mind activities relieve stress. These mind activities include reading, working on a craft, listening to music, playing a musical instrument, meditation, self-relaxation, biofeedback, and dancing.
8. If you need to stress, have a distressing time. Set aside a time (I suggest to my trainees 7:30 pm on Tuesday evening) and then put off worrying till that time when you stress about a problem. Opportunities are, you will not even remember what you were stressing yourself about.
Book time for yourself. In your daily or weekly schedule, book time for yourself and the other activities you are involved in.
10. Have a massage or another kind of self-care activity.
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