Stress symptoms can affect your body, your thoughts and feelings, and
your behavior. Being able to recognize common stress symptoms can give
you a jump on managing them. Stress that’s left unchecked can contribute
to health problems, such as high blood pressure, heart disease, obesity
and diabetes.
If you’re not sure if stress is the cause or if you’ve taken steps to
control your stress but your symptoms continue, see your doctor. Your
doctor may want to check for other potential causes.
Also, if you have chest pain, especially if it occurs during physical
activity or is accompanied by shortness of breath, sweating, dizziness,
nausea, or pain radiating into your shoulder and arm, get emergency
help immediately. These may be warning signs of a heart attack and not
simply stress symptoms.
Listen to Music
If you’re feeling overwhelmed by a stressful situation, try taking a
break and listening to relaxing classical music. Playing calm music has a
positive effect on the brain and body, can lower blood pressure, and
reduce
cortisol, a hormone linked to stress.
We recommend cello master Yo-Yo Ma playing Bach, but if classical
really isn’t your thing, try listening to ocean or nature sounds. It may
sound cheesy, but they display similar relaxing effects to music.
Call a Friend
If you’re feeling overwhelmed, take a break to call a friend and talk
about your problems. Good relationships with friends and loved ones are
important to any healthy lifestyle, and there’s no time that this is
more evident than when you’re under a lot of stress. A reassuring voice,
even for a minute, can put everything in perspective.
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. Don’t worry about
seeming crazy—just tell yourself why you’re stressed out, what you have
to do to complete the task at hand, and most importantly, that
everything will be OK (trust us, it will be).
Eat Right
Stress levels and a proper diet are closely related. Unfortunately,
it’s when we have the most work that we forget to eat well and resort to
using sugary, fatty snack foods as a pick-me-up. Try to avoid the
vending machine and plan ahead. Fruits and vegetables are always good,
and fish with high levels of omega-3 fatty acids have been shown to
reduce the symptoms of stress. A tuna sandwich really is brain food.
Breathe Easy
The advice “take a deep breath” may seem like a cliché, but it holds
true when it comes to stress. For centuries, Buddhist monks have been
conscious of deliberate breathing during meditation. For an easy three-
to five-minute exercise, sit up in your chair with your feet flat on the
floor and hands on top of your knees. Breathe in and out slowly and
deeply, concentrating on your lungs as they expand fully in your chest.
While shallow breathing causes stress, deep breathing oxygenates your
blood, helps center your body, and clears your mind.
Laugh It Off
Laughter releases endorphins that improve mood and decrease levels of the stress-causing hormones
cortisol and
adrenaline.
Laughing tricks your nervous system into making you happy. However,
bursting into a fit of giggles at your desk may not be the most
appropriate way to deal with stress. Our suggestion: watch some classic
Monty Python skits like “
The Ministry of Silly Walks.” Those Brits are so hilarious, you’ll soon be cracking up, rather than cracking up.
Try Tea
A large dose of caffeine causes a short-term spike in blood pressure
and may cause your hypothalamic-pituitary-adrenal axis to go into
overdrive. Instead of coffee or energy drinks, try green tea. It has
less than half the caffeine of coffee and contains healthy antioxidants,
as well as
theanine, an amino acid that has a calming and soothing effect on the nervous system.
Be Mindful
While most of the tips we’ve suggested provide immediate relief,
there are also many lifestyle changes that can be more effective in the
long run. The concept of “mindfulness” is a large part of meditative and
somatic approaches to mental health and has become en vogue in
psychotherapy. From yoga and tai chi to meditation and Pilates, these
systems of mindfulness incorporate physical and mental exercises that
prevent stress from becoming a problem in the first place. Try joining a
class—many are free to try on the first day.
Exercise (Even For a Minute)
Exercise doesn’t necessarily mean power lifting at the gym or
training for a marathon. A short walk around the office or simply
standing up to stretch during a break at work can offer immediate relief
in a stressful situation. Getting your blood moving releases endorphins
and can improve your mood almost instantaneously.
Sleep Better
Everyone knows stress can cause you to lose sleep. Unfortunately,
lack of sleep is also a key cause of stress. This vicious cycle causes
the brain and body to get out of whack and only gets worse with time.
Make it a point to get the doctor-recommended seven to eight hours of
sleep. Turn the TV off earlier, manage your time, and do your best to
get into bed. It may be the most effective stress buster on our list.
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