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Stress - how to recognize it and reduce it

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Written by   20
8 months ago

Stress is a natural reaction of the body and in small amounts can have a stimulating effect. However, in today’s hectic lifestyle, we are constantly exposed to small amounts of stress and have almost lost the ability to activate a natural relaxation reaction. Stress becomes our daily routine and is extremely harmful and even dangerous to our health. Learn how to deal with stress successfully.

What is stress and what are the most common causes of stress?

Stress is a stimulus that occurs in response to certain experiences, which can be good or bad. When we are under stress, our body reacts by releasing certain hormones, which give us more energy and strength. This can be a good thing, for example if we are in physical danger, but prolonged exposure to stress is extremely harmful.

Some of the most common types and causes of stress are:

1. Stress caused by the struggle for survival - this type of stress is a common reaction to danger, possessed by all people and animals, and occurs when we are afraid that someone might physically or emotionally hurt us, whether the threat is real or not. our organism thus perceives.

2. Internal stress - occurs in people who often worry about things they cannot control at all or put themselves in situations that they know will cause stress. Some people over time simply become addicted to a hectic lifestyle and the stress that comes from stress and unknowingly bring themselves into stressful situations by setting unrealistic goals or feeling stressful in situations that are not stressful at all.

3. Stress caused by triggers from the everyday environment - this type of stress is a response to things from the environment or triggers that cause stress, such as noise, crowds, pressure at work or in the family. It is important to recognize these factors and then learn how to avoid them or deal with them.

4. Fatigue and overwork - stress caused by fatigue or overwork accumulates over time, and can be the result of poor time management because we often forget to take time to rest and relax.

5. Emotional stress - if the cause of stress is a special event in our lives, such as a wedding or the death of a loved one, it is emotional stress. With this type of stress, it is very important to seek help in talking to your loved ones.

What are the consequences of long-term stress

Stress can affect all aspects of your life, including emotions, behavior, thinking ability, and physical health. No part of the body is immune. But that’s why people deal with stress differently and symptoms can vary and be vague.

Prolonged stress can cause a variety of serious consequences, from depression, anxiety and worry, to digestive, gastrointestinal or cardiovascular problems. Stress also affects the immune system and can cause or worsen various acute infectious diseases, such as the flu and colds.

People who are often under stress often complain of headaches, lack of energy, increased sweating and various skin and hair problems, and some also experience sexual dysfunction.

How to reduce stress

Stressful situations are usually unavoidable, but we can alleviate our reaction to this stimulus. We bring you ten tips on how to get rid of stress in a natural way:

1. Get enough rest - stress accumulates in us from day to day and if we do not give the body a break, we will sooner or later lead to the fact that even a seemingly harmless situation in us will activate stress as a defense mechanism. Take advantage of every free moment of rest and do not forget that quality sleep is the best way to regenerate the whole organism.

2. Take enough time for yourself in the morning - if your day starts with the sound of an alarm clock thinking about work or the obligations that await you, it is very likely that you will feel stress throughout the day. Turn on the alarm clock half an hour earlier and use that time to meditate or relax in some other way that suits you best.

3. Listen to pleasant, soothing music - music is known to affect our emotions, so we recommend that you take some time each day to relax or meditate with pleasant music that evokes positive emotions in you.

4. Replace coffee with tea - coffee is a known stimulant and it can have a negative effect on people under stress. Instead of a cup of coffee, drink tea that has a calming effect. The best choice is passionflower tea, lavender, chamomile, green tea or any other tea you like that helps you relax. Also, try to avoid sugar and alcohol as much as possible, as they can also increase stress.

5. Exercise lightly - light, moderate recreation has a positive effect on the adrenal glands, which are responsible for the synthesis of stress hormones. Ten minutes of stretching or light walking is quite enough to stimulate positive processes in the body.

6. Stay in nature - staying in nature helps relieve stress, and exposure to sunlight will increase the production of vitamin D, the lack of which can lead to depression, anxiety and increased stress. Staying in the sun will "synthesize" a good mood, because sunlight stimulates the secretion of serotonin - the so-called. "Happiness hormone".

7. Take B-complex vitamins - B-complex vitamins are often called anti-stress vitamins, and in addition, they are extremely important for the overall health of the body. These vitamins contribute to normal psychological function, help with insomnia, migraines, irritability, emotional instability and increased stress, improve concentration and memory, reduce confusion and disorientation… The benefits of taking B vitamins have been proven through numerous studies, and in addition will help you quickly reduce stress and improve immunity, also contribute to the reduction of fatigue and exhaustion, as they help convert food into energy throughout the day.

8. L-theanine for good mood and fast stress reduction - L-theanine is a natural antidepressant, which is present in green tea, known for its numerous health benefits. L-theanine contributes to a good mood and promotes relaxation of the whole organism, which will result in lowering stress levels and improving concentration. L-theanine is often recommended as a replacement for antidepressants because, unlike them, there are no harmful side effects and symptoms that accompany antidepressants, such as drowsiness, numbness, and lethargy.

9. Passionflower as a natural antidepressant and sedative - preparations based on passionflower calm the central nervous system, and since they have no harmful side effects, they can be used in combination with other drugs. It is often used in hyperactive children, and helps to relax muscle tension, relieve anxiety, nervousness, sleep problems, as well as stomach cramps, which are the result of stress. Passionflower will also help reduce anxiety and lethargy, and this plant is also used for alcohol and opium withdrawal due to its exceptional properties.

10. Choose natural dietary supplements instead of antidepressants - antidepressants are known to have a number of harmful effects on our health, and some of them are addictive. Taking antidepressants sometimes becomes a vicious circle from which we cannot break free. Natural dietary supplements are equally effective and have no harmful side effects and are not addictive.

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