Effects of activities on stress reduction
Do you sleep restlessly? Do you feel angry or irritable? Do you forget small things and feel overwhelmed and isolated? Don't worry!
We usually all experience this from time to time. You are probably just under too much stress. Stress doesn't always affect us negatively. It can give us extra energy or help us focus better when we have to compete in a tough race or speak in public. But when stress is constant, when it becomes chronic, it starts to change our brain. Chronic, ongoing stress can affect the size, structure and functioning of the brain at the gene level.
Stress starts with something called the hypothalamus-pituitary-adrenal axis, a series of communications between the glands in the brain and the kidneys that control the body's response to stress. When the brain detects a stressful situation, the HPA axis (hypothalamus-pituitary-adrenal axis) immediately activates and releases the hormone cortisol, which prepares the body for immediate action. Prolonged high levels of cortisol can negatively affect the brain.
Elevated cortisol levels negatively affect electrical signals in the hippocampus, a region of the brain linked to learning, memory and stress control. Chronic stress can therefore make it harder for us to learn and remember.
By negatively affecting the connections between neurons, the hormone cortisol can cause the prefrontal cortex, the part of the brain that controls our behavior such as decision-making, planning, concentration and judgment, to shrink.
Chronic stress can also alter the levels of chemicals in the brain that regulate cognition and mood, including serotonin (the happiness hormone). It can therefore negatively affect individuals' psychological well-being.
Stress hormones such as cortisol also play an important role in regulating sleep. Therefore, high levels of cortisol can interfere with sleep and disrupt the circadian rhythm (biological clock).
Chronic stress is not an unavoidable or unsolvable problem. There are many ways to deal with chronic stress.
Exercise and meditation are among the most powerful coping methods. Both of these activities reduce stress and can increase the size of the hippocampus, which can improve your memory.
Another way to cope with stress is to communicate with people around you, such as family, friends or lovers. When you are under stress, you can relax by spending time with the people you love.
Don't feel overwhelmed by the pressures of everyday life. Control stress before it controls you. We are all aware of the mental health benefits of moving our bodies, but exercise can sometimes feel like an act of punishment; why is that? When we think of sports, fitness, regular movement, we can feel intimidated and start to worry... However, when we look at children, we can see that they move to their heart's content without worrying about anything. Without thinking about the right or wrong way to move; without paying attention to the comments of others, we can move freely, just like children, as we feel like it.
Most importantly, in the case of chronic stress, do not take any precautions and expect it to go away on its own. Diagnosis and effective treatment are the key to a satisfactory outcome and good health.