10 Best Ways to Manage Stress

Ways to Manage Stress

Stress management includes the strategies, tools and techniques employed to lower stress and manage the negative impact of stress on physical and psychological well-being (WHO, 2023). Stress management techniques target health's physical, behavioural, emotional and mental aspects. A person experiences two types of stress. Either it is an acute one, which occurs in response to a sudden event, e.g., observing a snake in the vicinity or a chronic one, e.g., a person working on a stressful job for years. The other sources of stress are relationships, financial issues, educational problems, inflammation and illness, and always carrying overwhelming responsibilities. Stressful events cause the activation of the hypothalamus pituitary adrenal (HPA) axis. It causes the release of glucocorticoids that cause an increase in energy production by influencing multiple organs (James P. Herman, Department of Psychiatry and Behavioral Neuroscience, University of Cincinnati) 

The learning of stress management offers many benefits. Stress management strengthens the natural defences of the body and helps fight diseases. It allows a person to achieve and maintain an ideal weight and better control over food cravings and appetite, says Mary Worthen (University of Louisville). The adrenaline released in response to stress causes muscle tension and sleep loss. Stress management causes the release of endorphins, which promote sleep and cause muscle relaxation. A stressed person is likely to respond negatively to the people close to him, which strains relationships. Stress management improves relationships. The other benefits are improved sports and workplace performance and better communication. 

The mental health benefits associated with stress management are lower risk of depression and anxiety, improved cognitive functions, better emotional resilience and stability, better-coping mechanisms, better relationships and work-life balance, increased creativity and productivity, better time management, better and longer life, personal growth, better social relationships, reduced healthcare costs and better career development. Stress increases the risk of infections by suppressing the functions of the nervous system.

The best well-established methods to manage chronic and acute stress are;

1. Get enough sleep: Stress disturbs sleep, and a stressed person struggles with sleep disorders and, eventually, insomnia. Therefore, strategies to improve sleep, e.g., regular exercise, spending time in the sunlight, avoiding smoking, abstaining from drinking alcohol and substance abuse close to bedtime, developing a sleep schedule, avoiding exposure to electronics close to bedtime, working on meditation and other relaxation techniques are useful.
2. Exercise consistently: Consistent physical activities and exercises reduce stress and improve mental well-being. A variety of different exercises are able to accomplish the task. Spending time outside on exercise, taking an exercise class or joining a gym are useful options. The other options are spin class, hiking, kayaking, strength training and walking. Sticking to a routine for a long time is the key to success. 
3. Develop your relaxation skills: Relaxation skills help a person to improve focus and mindfulness and dump negative thoughts. The important techniques to practice are yoga, meditation, deep breathing, biofeedback mechanisms, building stronger and healthier connections with people, improving behaviour, laugh therapy, listening to the inner voice and many more. The other useful techniques are progressive muscle relaxation and guided imagery. 
4. Develop mindfulness: mindfulness techniques, e.g., meditation, are effective stress management skills. Such techniques allow a person to be better aware of stress triggers, reduce reactivity, improve emotional resilience, increase concentration and focus, improve sleep, enhance decision-making, strengthen relationships, cause better self-compassion and provide better long-term stress management.
5. Enjoy breaks: Breaks between working periods give a person an emotional and mental reset. Performing leisure activities in short breaks, e.g., a few minutes of deep breathing, brisk walking and jogging, reduces the levels of stress hormones, boosts mood and improves focus. Longer breaks, e.g., summer vacation, allow better rejuvenation and relaxation. Such breaks break the cycles of constant stress and allow a person to cope with life's challenges with better resilience and well-being. 
6. Always eat balanced meals: Balanced meals provide essential nutrients to the body needed for optimal functioning of different body organs. A healthy diet containing whole grains, healthy fats, lean proteins, vitamins and minerals allows better coping with stress by providing better control over the blood pressure and sugar levels and reducing the irritability and mood swings. A healthy diet increases the release of neurotransmitters, e.g., serotonin, which lowers stress and improves mood. 
7. Set tasks' priorities: Setting priorities helps manage stress by allowing a person to focus their whole energy and time on the most important activities. It allows people to set aside unimportant tasks, which causes overwhelming feelings of being entangled in multitasking. It creates a better work-life balance, reduces procrastination, and allows efficient and better time management. It gives people better control over their lives and effectively tackles the stress. 
8. Abstain from unhealthy coping techniques: The unhealthy coping mechanisms, e.g., social withdrawal and avoidance, overeating, excessive alcoholism and drug abuse, only provide temporary relief and cause many side effects in the long run. Resorting to healthy coping mechanisms, e.g., practising relaxing techniques, mindfulness, and regular exercises, promotes emotional resilience and addresses the root causes of stress. Thus, by steering away from the unhealthy coping mechanisms, the individuals are better able to cope with the stress, maintain and improve mental and physical well-being and develop positive and sustainable ways to tackle life's challenges. 
9. Spend time with family and friends: It is a potent stress management tool that allows better connectivity and offers emotional support and a feeling of belonging. Social interactions cause the release of endorphins and oxytocin, which reduces stress and promotes happiness. The family and friends allow a person to share thoughts and worries and provide valuable advice and insights. The family and friends develop a social safety network that helps during challenges. 
10. Get expert help: Consulting a psychologist and health professionals is a useful thing to do. The professionals offer tools and guidance and train on different coping mechanisms according to individual needs. It is important as the same things do not work for all people. The professionals offer a confidential and safe way to address the causes of stress, develop resilience and better manage emotions. The experts develop a structured approach to handle complicated stressors.

1. Get Enough Sleep

Enough sleep refers to the quality and quantity of sleep that allows a body to rest properly and rise with full consciousness (BMC Public Health, 2006). The necessary adequate sleep depends upon age, general and lifestyle. The infants sleep for 14-17 hours in the initial weeks of life. The duration falls until just 7-9 hours in adulthood (National Sleep Foundation, 2015). Adequate sleep has many physiological functions, i.e., physical restoration, memory consolidation, brain cleansing and emotional regulation. The person-to-person variations exist, and a person must find the duration that best suits their physical and psychological needs. 

Sleep is a complex physiological process that involves many cycles and stages. Sleep works in several stages, i.e., stage 1, a light and transitional phase lasting only a few minutes, the eye movements slow down, and the muscle functions decrease; stage 2 last for 10-25 minutes in which the heart rate and temperature fall and the rhythmic brain activity starts.; Stage 3, which lasts for 20-40 minutes, is a deep and slow wave sleep in which the brain produces high amplitude and slow delta waves, and the rapid eye movement phase (REM), which lasts for 10-60 minutes in which the brain functions become similar to wakefulness and the eyes move rapidly. The body experiences temporary paralysis to avoid acting on the dreams mostly experienced in that phase. The total cycle length is approximately 90 minutes, and the body goes through 4-6 cycles each night. 

Sleep has several mechanisms that help manage stress. These are;

Regulation of stress hormones: Sleep regulates the production and levels of stress hormones, e.g., Cortisol, epinephrine and glucocorticoids. Cortisol levels increase in a sleep-deprived person, causing more stress. The prolonged sleep deprivation causes the impaired regulation of the hypothalamus-pituitary axis (HPA), which leads to glucocorticoid overload that damages the whole metabolism. 

Emotional regulation: Sleep helps regulate emotions and help to cope with stress. Sleep deprivation causes emotional instability, which adds to the stress. 

Better decision-making: Sleep restores cognitive functions and improves decision-making and problem-solving skills. A person with full sleep is more likely to handle stress and find better solutions to problems. 

Learning and memory: Sleep helps in learning by consolidation of memory. It causes better organisation of the information acquired throughout the day. It reduces the stress as the stresses due to forgetfulness are overwhelming. 

Healing and restoration: The body heals itself by repairing the muscles and tissues and reducing the physical symptoms associated with stress during stage 3 of sleep. It allows the body to eliminate the stresses acquired during the day. 

Better stress resilience: Consistent restorative sleep causes resilience to the causes of stress in the long term. It improves the mental and physical well-being necessary to handle stressful situations. Healthy coping mechanisms: A properly rested person is likelier to engage in healthy stress coping mechanisms, e.g., relaxation techniques, exercises and social support. A lack of sleep causes irritability, and the person is more likely to resort to unhealthy coping mechanisms, e.g., overeating and avoidance. 

Lower irritability: A sleep-deprived person is more likely to be irritable and have less endurance for stress. Quality sleep allows a person to handle stresses with patience and calmness. 

Lower anxiety: Sleep deprivation is among the risk factors for anxiety disorders. Thus, quality sleep lowers the risk and improves overall health. 

Better overall well-being: Prioritising sleep results in better physical and psychological well-being and makes a person better equipped to handle life's challenges. 

Moreover, sleep offers many benefits, e.g., better cognitive functions, better mood, improved physical health, better weight management, faster recovery from mental and emotional conditions, lower stress levels, increased productivity, better creativity, improved social well-being, lower risk of accidents, improved immunity, better heart health and hormonal balance, better pain management and overall better and longer life. 

An example of quality sleep is 8 hours of continuous sleep in a dark, ventilated room without any disturbances. 

2. Exercise Consistently

Consistent exercise is engaging in regular physical activities for a long time. It involves a structured workout routine with specific and achievable goals, e.g., health, fitness and strength improvement. It works by improving the efficiency of physical activities and forcing the body to adapt to the exercises by improving cardiovascular health, mental well-being, flexibility, endurance and muscular strength. The regular exercise routine works in several ways, e.g., adapting the cardiovascular and other systems to perform functions more efficiently, slow progression to allow the body to keep improving according to the challenge and consolidation of healthy habits. 

It provides numerous health benefits, e.g., better energy, better mood, lower stress levels and a lower risk of chronic diseases. A regular workout routine allows one to get the maximum out of the workout plan. A regular and consistent exercise routine helps a person manage stress in several ways, e.g., Release of happiness hormones: Regular exercises release happiness hormones, e.g., endorphins, dopamine and oxytocin, which are natural mood enhancers and help reduce anxiety and stress. 

Lower Cortisol levels: The Cortisol levels increase in the initial phase of a workout and decline slowly. A consistent workout plan lowers stress hormone levels. It makes the body more resistant to the Cortisol levels. 

Better sleep: Exercises influence both the quality and quantity of sleep. A lack of sleep exacerbates the anxiety and stress.

A better mind-body connection: Some exercises, e.g., Tai Chi and Yoga, improve the mind-body connectivity as they incorporate deep breathing, mindfulness and relaxation techniques, which are very effective stress reducers. 

Improved social well-being: Participation in team workouts, exercise classes, or gyms allows social interactions that reduce loneliness and isolation, which cause stress. 

Distraction from stressors: Engaging in physical activities distracts a person from the stressors. The mind diverts as a person focuses on the workout. It allows the mind to disconnect from worries and other stressors. 

Better self-esteem: The improved appearance and fitness boosts confidence and self-esteem, making a person better equipped to handle stress. 

Long-term health benefits: A consistent workout has many long-term benefits for physical and mental health, making people more resilient to stress. 

Besides, a regular workout offers many other benefits, e.g., better physical fitness and weight management, improved mental health, lower stress levels, increased energy production, decreased risk of chronic diseases, better immunity, better cognitive functions, healthy bones, increased social connectivity, pain management, mental resilience, increased productivity and overall longer and healthier life. 

The workout plan must be developed after consulting the doctor and fitness trainer. A common recommendation is to spend at least 150-200 minutes weekly on physical activities (Damon L. Swift, PhD). It must be a regular workout for a whole week, both in the morning and evening. The daily routine must start with a 20-30 minute warm-up walk.

3. Develop Your Relaxation Skills

Relaxation skills are the strategies and techniques to lower stress and anxiety and promote relaxation and calmness (Collins Dictionary). Such techniques cause the activation of the parasympathetic division of the nervous system, which is responsible for the activities performed during rest. Such skills cause the suppression of physiological responses to stresses, shifting the mind away from stresses, slowing down the heart rate and causing the relaxation of muscles. Practising relaxation skills regularly results in better stress resilience and overall wellness. 

Relaxation skills use various mechanisms to manage and lower stress levels, e.g., 

Activation of the relaxation response: The relaxation techniques cause the fight and flight response activated in response to stress to shut down. Thus, it lowers the levels of stress hormones, blood pressure and heart rate. 

Muscle relaxation: The relaxation skills reduce muscle tensions, causing the muscles to relax. It provides a sense of relief to the person. 

Deep breathing: Taking deep breaths as part of relaxation skills improves oxygen supply to the tissues while slowing the breathing rate. It lowers the stress and anxiety by calming the nervous system. 

Better mind-body connection: The relaxation skills create a better connection between mind and body and allow a person to identify stress triggers and physical sensations better. It allows people to respond to stress in a healthier way. 

Mental distraction from stress: The relaxation techniques are designed to shift the focus away from worrisome thoughts and stressors. They create a sense of calmness by providing a mental break.

Better coping skills: Regularly practising relaxation skills improves the ability of a person to resort to healthy coping mechanisms in response to stress, e.g., mindfulness meditation, exercises, yoga, etc., and avoid poor techniques, e.g., overeating, alcoholism and drug abuse. 

Better sleep: The alleviation of stress caused by relaxation techniques treats sleep disturbances and insomnia, and some people have experienced a better quality and quantity of sleep. 

Reduced anxiety: Relaxation skills have shown the potential to reduce the symptoms of anxiety disorders and enable people to manage anxiety-related psychological and physical symptoms. 

Better stress resilience: The relaxation and the associated lowered stress levels cause greater emotional resilience. Practising people are more likely to bounce back from stressful events than others. 

Better overall wellbeing: The relaxation techniques cause better overall mental and physical wellbeing, cause better emotional stability and create a positive outlook on life.

Relaxation techniques offer several other benefits. The major benefits are stress reduction, management of anxiety and other mental health issues, better sleep, improved focus and concentration, better emotional regulation, lower blood pressure, relaxation of skeletal and smooth muscles, better immunity, better physical and emotional resilience, increased sense of self-awareness and better and healthy relationships. 

The common relaxation skills worth practising are deep breathing, progressive muscle relaxation, mindfulness meditation, visualisation, Tai chi and yoga, autogenic training, biofeedback and guided relaxation.

4. Develop Mindfulness

Developing mindfulness involves improving awareness of present movement and ignoring the past without being excessively judgmental (Cambridge Dictionary). It is achieved by meditation and other techniques and is very useful in improving concentration, relieving stress and boosting overall well-being. It starts with increasing the awareness of the environment, sensations, emotions and thoughts around a person without labelling such emotions as bad or good and accepting them as they are. 

Then, a person must focus on specific things, e.g., an object, body sensation or breath. It trains a person to be in the present moment. Sometimes, the brain wonders occasionally; if so, the trainer must struggle to bring it back to focus. Consistent practice helps achieve mindfulness goals. Mindfulness is a highly effective stress reliever as it boosts relaxation and changes how a person perceives and responds to stress. Some key aspects are; 

Awareness of stress: Mindfulness makes a person more sensitive and aware of the signs of stress. Identifying early signs allows a person to better respond to stress. 

Cognitive shift: Mindfulness changes the interaction between the brain and the stress-inducing thoughts. Instead of being entangled in negative thoughts, a person learns to look at them without being judgemental. 

Regulation of emotions: Mindfulness allows better regulation of emotions and reduces anxiety, calms a person and doesn't allow the negative thoughts to escalate. 

Lower reactivity: Mindfulness practices lower the risk of impulsive and automatic reactions to stressors. It allows a person to pause and respond more deliberately and thoughtfully. 

Improved emotional resilience: Mindfulness practice improves resilience to stress by causing a person to bounce back from stressful situations quickly and respond to the stress with stability. Activation of the body's relaxation mechanisms: The mindfulness techniques involve relaxation exercises, e.g., deep breathing, which activates the natural relaxation mechanisms of the body and counter the effects of stress. 

Better concentration and focus: Mindfulness allows a person to think more clearly. It is particularly important if a person is dealing with stresses that need decision-making and problem-solving skills. 

In short, relaxation skills empower a person to deal with stress by boosting coping mechanisms and lowering stress's psychological and physical impact. 

Besides stress management, the development of mindfulness offers many other benefits, e.g., better emotional well-being by loving-kindness meditation, improved concentration and focus by breath awareness technique, better relationships due to mindful listening, lower anxiety, e.g., by body scan meditation, better self-esteem, better sleep by some techniques, e.g., guided imagery, improved pain management by pain focused meditation, better emotional resilience by RAIN technique, improved creativity, e.g., by practising the mindful arts and better overall wellness. 

A lot of Mindfulness techniques are available which are useful to achieve the results. They include breathing awareness, body scan, loving-kindness meditation, mindful walking, mindful eating, breath counting, noting and labelling the experiences, journaling, guided imagery, RAIN technique, gratitude practising, etc. The choice is based upon the daily routine and personal preferences. Experimenting with different techniques to find the best or consulting the professional is recommended.

5. Enjoy Breaks

Enjoying breaks means spending time on leisure activities and relaxation. It involves a conscious disconnection from work and other routine responsibilities and allowing the mind and body to refresh (Merriam-Webster Dictionary). Planning leisure time allows a person to look for it, and physical and mental disconnection from the stressors allows the mind to relax. It allows people to focus on the activities they like to spend time with, e.g., practising a hobby, reading a book, or sitting quietly. The person immerses himself in the activity and fends off the distractions. Some other activities, e.g., taking deep breaths, allow the better clearance of body and mind. It allows people to interact with the people and promotes positive social interactions for better relaxation and enjoyment (Gerhard Blasche, Medical University of Vienna). 

Enjoying breaks is a very good idea to manage stress. Here are some ways it helps manage stress; 

Emotional reset: Breaks in the routine create an opportunity to reset the emotions. Engaging in pleasurable and enjoyable activities lowers tension and anxiety and boosts the mood. 

Better stress reduction: Taking breaks and engaging in enjoyable activities allow the body to resist routine stresses. The levels of stress hormones, e.g., Cortisol and adrenaline, fall, and the body starts to recover from the mental and physical strain associated with the stressors. 

Better concentration: A lot of stress is associated with events in the past. Breaks sharpen the concentration and focus. When a person returns to work after breaks, he is more attentive, focused and productive. 

Better emotional resilience: Breaks build resilience to the stressors over time. By consistently taking breaks, a person becomes more ready to handle stresses as they arise. 

Better resistance to burnout: Following the same rigorous routine all day increases the likelihood of burnout. The breaks allow the body to recover and reset, lowering the burnout risk. 

Cognitive reframing: If a person practices mindfulness and relaxation techniques during breaks, it allows the brain to shift the focus away from the stress-causing thoughts and get a better mindset. 

Better self-care: Prioritising breaks over work is a way to show the mind that a person is careful about self. Just feeling so is a great way to manage stress and anxiety. 

Physical relaxation: Some activities, e.g., stretching, deep breathing, and even leisure walking, reduce stress by causing the release of physical tensions. 

Shifting the perspectives: Shifting away from stressful events or situations provides a fresh perspective of life. A person learns new and alternative approaches to handle the challenges in life. 

Better work-life balance: Adding enjoyable breaks to the workout results in a better work-life balance. It helps manage the stress associated with overworking. 

Besides stress management, the other benefits associated with the breaks are increased productivity and creativity, better decision-making, better overall health and job satisfaction. Some examples of enjoyable activities that are performed in breaks are walking, stretching, deep breathing, mindful walking, mindful eating, meditation, reading, listening to music, napping, visualisation, socialising, journalling, observing and photographing nature, practising hobbies, e.g., knitting, playing musical instruments or drawing and practising yoga.

6. Always Eat Balanced Meals

Eating balanced meals is a nutritional concept that involves adding various foods to the diet to improve the nutrient profile, well-being and health (Collins Dictionary). A balanced meal provides various nutrients, e.g., proteins, fats, carbohydrates, minerals and vitamins. It allows a person to control what and how much to eat by providing better portion control. It allows the person to have better control over the caloric intake. 

The choice of unprocessed and whole foods has many health benefits, e.g., a balanced intake of macronutrients, more intake of water and fibre, better mindful eating of planned meals and overall better engagement with the body. 

Eating well-balanced meals contributes to stress management, e.g., 

Better control over blood sugar levels: Hyperglycaemia adds to stress-induced anxiety and irritability. Balanced meals containing a healthy balance of proteins, carbohydrates, fats and fibre provide better control over blood sugar levels. 

Nutritional support: A balanced diet provides essential dietary elements, e.g., minerals and vitamins, which are important for mental and physical health. The nutrients, e.g., omega-3 fatty acids, magnesium and B vitamins, reduce stress and boost mood, says Uma Naidoo, MD, Harvard Medical School. 

Sustained energy levels: Fatigue and physical exhaustion lead to mental exhaustion and stress. Balanced meals ensure no energy dips and that a person is productive, better focused and energised throughout the day. 

Regulation of Cortisol levels: Some nutrients, e.g., magnesium, reduce the production of Cortisol, the main hormone the body produces in response to stress. It causes a person to respond better to stressors. 

Better brain-stomach connection: The gut-brain axis controls the relationship between digestive organs and the brain. A balanced diet containing minerals, vitamins, probiotics, and healthy fibre improves gut health by supporting the normal microflora. It reduces stress and improves mood. 

Better hydration: Dehydration is linked to stress as it exacerbates various symptoms of stress, e.g., irritability and headaches. Adding more water-rich foods, e.g., fruits and vegetables, helps maintain optimum hydration levels. 

Avoiding overeating: Overeating is often a cause of stress and discomfort. The balanced meals reduce the risk of overeating. The body and mind feel encouragement and relaxation during the preparation of food. Moreover, mindful eating reduces the chances of emotional eating, which is often experienced in stressful situations. 

Avoidance of comfort foods: Comfort foods are okay; however, relying on them too much during stressful situations is a poor habit. The cravings for comfort foods are often a sign of nutritional deficiency. Balanced meals reduce the dependence on comfort foods by providing all essential nutrients. 

Besides stress management, some other benefits associated with balanced meals are better nutritional profile, weight management, improved digestion, lower risk of chronic diseases, e.g., diabetes, heart disease and certain cancers, better cognitive functions, stronger immunity, healthier hair and skin, mood regulations and better longevity. Some examples of balanced and healthy meals are grilled chicken salad, Salmon with Steamed broccoli and brown rice, Quinoa and vegetable stir fry, oatmeal with almonds and berries, Mediterranean wrap, Greek yoghurt parfait, veggie omelette, vegetables and beans soup, black bean and brown rice bowl and salad containing nuts and fruits.

7. Set Tasks Priorities

Setting task priorities is a practice that involves determining what needs to be done and which tasks are less important. It is a fundamental aspect of productivity and time management. It works by first identifying the tasks and making a list in the order of importance. In the list, the tasks are prioritised based on the deadline and importance and the most sensitive and critical tasks are placed at the top. Then, time is allocated to complete each task in the routine. The schedule is kept flexible to accommodate unexpected issues and emergencies. The list is reviewed and readjusted regularly using tools and techniques, e.g., calendars, task management applications, Pomodoro timers, e.g., pomofocus, and productivity techniques, e.g., Eisenhower matrix, etc. 

Task management and setting priorities help manage stress in several ways, e.g., 

Lower the risk of being overwhelmed by multiple tasks: Sometimes, having multiple tasks is overwhelming and causes a person to collapse, leading to inefficiency. Breaking down the tasks into smaller and achievable goals is very effective and prevents mental breakdowns. 

Improved focus: Instead of looking at the whole work and multiple tasks, a person needs to focus on one task at a time. It avoids the thin spread of attention and intermingling of multiple thoughts and ideas. 

Prevention of procrastination: Making a plan of daily activities reduces the risk of procrastination, which results in rushes at the last minute and unnecessary stress. 

Better time management: Task prioritisation and time allocation allow proper time management. It reduces stress by lowering the time pressure, which occurs as a person tries to rush against tight deadlines. 

Better work-life balance: It allows a person to set aside time for work, family and social life, resulting in better self-care and relaxation. It reduces the risk of burnout and stress. 

Better adaptability to new challenges: Opting for an elastic and flexible schedule allows better adaptability to emergencies and unexpected situations that arise. A person is able to adjust priorities with a better sense of organisation and control. 

More satisfaction: Completing tasks orderly creates a sense of accomplishment. It reduces stress and boosts mood as a person notices the progress towards the destination. 

Setting tasks and priorities beforehand offers many other benefits, e.g., increased productivity, more time efficiency, smooth achievement of goals, better and well-informed decision making, better focus, effective allocation of available resources, resolution of conflicts, increased perspectives of personal growth and better work-life balance. Many examples are there that must be tailored to the individual needs and desires.

8. Avoid Unhealthy Coping Techniques

Avoiding unhealthy coping techniques means consciously avoiding the habits or behaviours that provide short-term relief but eventually cause harm to the health and well-being in the long run. Smoking, alcoholism, binge eating and substance abuse the most common unhealthy stress coping mechanisms as found by Erik J. Rodriquez, a researcher at the University of California. 

Abstaining from unhealthy coping mechanisms involves the identification of unhealthy coping mechanisms, understanding the negative physical and emotional health consequences of such unhealthy mechanisms, and seeking safer alternatives, e.g., engaging in bobbies, journaling, keeping pets, spending time with family and friends and practising medication techniques; developing coping strategies that involve one of many of these mechanisms; setting safe and measurable boundaries of resorting to each healthy coping mechanisms, building a support system and creating self-compassion and self-awareness for better long term safety. 

Abstaining from unhealthy coping techniques is a very important part of a stress management program as it offers many benefits, e.g.,

Lower stress escalation: Unhealthy coping mechanisms provide temporary relief but cause more stress in the long run. Abstaining from such behaviours prevents such consequences. Emotional distress, higher stress levels and becoming too reliant on objects and people are the negative consequences of unhealthy coping mechanisms, as researchers at Fordham University in 2021 noted. 

Better emotional resilience: Healthy coping strategies, e.g., exercises, mindfulness, and therapies, build emotional resilience and ultimately make a person better equipped to handle stresses without resorting to unhealthy mechanisms. 

Improved physical health: Unhealthy coping mechanisms harm physical health, e.g., increased risk of obesity, addiction and heart diseases. Abstaining from such habits protects physical health and wellness. 

Better mental health: Healthy coping mechanisms lower anxiety and stress and positively impact life. For example, regular yoga and mindfulness techniques improve emotional stability and mental clarity. 

Improved problem-solving skills: Unhealthy coping mechanisms cause the person to face the stressors head-on, while the healthy mechanisms address the problem's root cause and not just mask it. It improves the problem-solving skills in the long run. 

Improved self-esteem: Healthier coping strategies create a sense of self-worth and accomplishment, improving self-confidence and self-esteem and making a person more resilient to stress. 

Strengthening of relationships: Unhealthy coping strategies put a strain on the relationships. Healthy mechanisms allow better communication with family and friends to provide support during stressful times. 

Better self-control: Avoiding negative strategies and choosing healthy ones demonstrate self-discipline and self-control, which are very useful skills that help with stress management. 

Long-term benefits: The healthy coping mechanisms are safer in the long run and improve the quality of life.

Besides the stress management, the healthy coping mechanisms offer many other benefits. These are better decision-making and clarity, improved focus, reduced anxiety, better time management, better face-to-face communication and increased self-awareness. An example of an unhealthy coping mechanism is the excessive use of social media during stress, which adds to stress by flooding with more stressful news and stories. A healthy option is to close the social media apps and visit some nearby natural sites.

9. Spend Time with Family and Friends 

Spending time with family and friends is a way to socialise and develop healthier relationships with loved ones. It encourages people to spare time for meaningful interactions with family and friends. For that purpose, an individual has to set aside time from his busy routine and spend time with family and friends through outings, meals, or just sitting together at home. The key to success is open communication and sharing feelings, experiences and thoughts. It creates a sense of belonging, improves emotional and mental well-being and offers encouragement and emotional support. If you want to change the world, go home and love your family, as stated by Mother Teresa.

Spending time with family and friends helps manage stress in several ways, e.g., 

Emotional support: Sharing feelings and thoughts with loved ones is a great way to get emotional support. Talking about personal problems and daily life stressors is very reassuring and cathartic. Social connectivity: Socialising with friends and family members reduces the feelings of loneliness and isolation, the major stressors. Better connectivity develops a sense of security and belonging. A 2021 study in Japan noted a considerable negative correlation between loneliness and spending time with family and friends.

Enjoyment and laughter: Engaging in enjoyable activities and sharing laughter with family and friends causes the release of endorphins, the natural stress relievers that help improve mood. Distraction from stressors: Engagement with family and friends helps distract a person from worries and stressors and allows him to shift the focus temporarily towards enjoyable and positive experiences. 

Better problem-solving skills: Friends and family members offer advice on different perspectives of life and how to cope with stress and help find meaningful solutions to routine life problems. 

Increase physical activities: Socialising often involves physical activities, e.g., dancing, hiking and sports that help reduce stress by releasing tensions and improving overall well-being. 

Relaxation: Spending time with loved ones often involves sitting in relaxed settings, e.g., a dinner at home or some hill stations in a calm environment that helps reduce stress and anxiety. 

Mutually supportive environment: Family and friends provide a supportive and safer environment where a person is able to share emotions and feelings without being judged as right or wrong. It causes a significant release of emotional stress and burden. 

The effectiveness differs from person to person, and not all people find solace with family and friends; e.g., some people like to spend time alone to handle stress. 

Aside from stress management, spending quality time with family and friends offers many other benefits, e.g., improved mental health, better emotional well-being, strengthening of relationships, increased understanding and empathy, development of social skills, e.g., communication and sharing skills, expansion of the social network, increased resilience, a better sense of belonging, more opportunities for growth and learning, more enjoyment of shared activities and hobbies, assistance and care and development of lifelong memories. 

For example, celebrating special family events, e.g., anniversaries and birthdays, with family and friends creates joyful and memorable memories that boost confidence and happiness. Another example is engaging in deep and meaningful talks with the family members that result in more empathy and understanding and offer more meaningful solutions to problems and support during challenges.

10. Get Expert Help

Getting expert help means seeking guidance and assistance from professionals with better field knowledge, experience and skill. The experts provide specific solutions with deeper insight and help solve problems. First, the clients must locate and contact the concerned professionals. The experts identify the client's needs related to education, healthcare, legal matters, technology, etc. The professionals assess the situation during the consultation and decide the goals and issues. The experts take help from different methods, e.g., physical examination, testing, asking questions and taking a case history. The experts then make recommendations based on the assessment and provide instructions about further action. The patient must implement the plan proposed by the professional for better results. Some experts keep track of follow-ups and check patient feedback for better outcomes. 

It helps manage stress, particularly in the case of chronic and severe stressors that need expertise. It allows better stress management by;

Provision of specialised guidance: The psychologists, counsellors and therapists are trained to provide better and workable solutions to the problems. They provide a more specific solution according to the client's needs. 

Diagnosis and treatment of illnesses: The professionals are able to provide a more specific treatment of stress-related disorders, e.g., posttraumatic stress disorder (PTSD) and anxiety disorder, which need specialised care and attention. 

Better stress management techniques: The experts have better knowledge and teach relaxation skills, e.g., yoga and mindfulness, to the patients through scientifically proven methods for better results. 

Financial and legal advice: Sometimes, stress occurs due to financial and legal issues. The legal and financial advisors help alleviate such stress by offering solutions to financial issues, e.g., debt planning, handling financial stresses and helping make informed decisions. 

Medical care: The medical professionals are able to provide treatment to the medical causes of stress and provide recommendations to address such causes. 

Relationship counselling: Sometimes, the relationship issue, interpersonal conflicts and family issues cause stress. Marriage counsellors and relationship experts provide advice and solutions to such problems. 

Lifestyle and health advice: Health coaches, fitness trainers and nutritionists offer guidance about adopting a healthier lifestyle and nutrition to improve overall well-being and reduce stress. 

Career counselling and personal development: Career coaches or counsellors help identify job-related stressors, help identify better career opportunities and create a better work-life balance. The personal advisors help build confidence, foster better and stronger relationships and help establish a support network to respond effectively to stressful events. 

Besides stress management, the other benefits of expert consultation are better problem resolution, time-saving, better work efficiency, skill development, stress risk mitigation, legal protection, better safety and well-being, quality assurance, professional networking and better peace of mind. 

An example is a person facing financial issues and consulting the financial advisor or a person facing relationship issues and consulting the relationship advisor. The expert opinions provided by the financial advisors and relationship counsellors are helpful for both.

How Can Practicing Gratitude Help Reduce Stress Levels?

Gratitude is an act of acknowledgement and appreciation of good things that are happening in life and reminding one of personal achievements. It results in better satisfaction, a sense of happiness and emotional strength. People practising gratitude have stronger relationships, more appreciation for their loved ones, and better self-appreciation. Various studies have found that gratitude is linked to a lower risk of stress and associated complications, e.g., heart diseases. 

Gratitude practising follows a step-by-step guide to root out the stress from life. The first step in a gratitude practice is to find out what good things have happened or achieved in life. Both smaller and bigger achievements are important. It is either as small as getting a well-positioned seat in the office, enjoying a cup of tea with a friend, or bigger achievements like achieving a postgraduate degree, purchasing a new home, or marrying. Next, a person must spend some time recalling the positive experiences and ignore the negative ones, no matter how grave they were. Making gentle reminders is useful. For example, when a person struggles with stressful events, recalling 4-5 good things for which they are grateful is good. For example, a person feeling stressed at the workplace may recall something good about the job, e.g., how it has contributed to their financial well-being, how vital it is for the family and how much lucrative career growth it offers. 

Making comparisons must be avoided as a person mostly compares to those who have more, are doing more or are closer to their perceived ideals. It adds to stress and anxiety and causes feelings of inferiority and little inspiration, particularly if the other person belongs to a different profession. Good options are to feel gratitude for what good a person has or make comparisons to people who are less wealthy and less successful. Another useful thing is to maintain a gratitude journal where happy memories and the things a person is grateful for are recorded. 

Practising gratitude helps manage stress in several ways, e.g., 

Less focus on anxieties: It shifts focus away from negative thoughts and stressful events. Actively seeking for things a person is grateful for gives the mind less time to dwell on anxieties and worries. 

Fostering positive emotions: It counteracts negative emotions, e.g., envy, resentment and anger. A grateful person recalls positive things during stress, lowering stress levels. Gratitude is a good way to cultivate positive emotions, e.g., happiness, joy and contentment. Such positive feelings work as buffers against stressors and promote emotional resilience. 

Development of healthy coping mechanisms: Grateful people are more likely to resort to positive and healthy coping mechanisms and approach challenges with a more constructive and optimistic mindset, which lowers the impact of stressors. 

Stronger social bonds: Appreciating good people is a major pillar of gratitude practice, and such a person is likely to have stronger social bonds. It is important to have someone to rely on in times of stress to reduce stress. 

Mindfulness: Gratitude promotes mindfulness by causing people to stay present and appreciate what is around them. It reduces preoccupation with the past or future worries that contribute to stress. 

Physical health benefits: Practising gratitude has many benefits, e.g., stronger immunity and better sleep, alleviating stress. A positive attitude influences brain chemistry and regulates the levels of stress hormones, e.g., adrenaline and Cortisol. It changes the mental perceptions of the stressors, and a positive person tends to view them as learning and growth opportunities. 

How Does Deep Breathing Help Manage Stress, and How Can You Practice It Effectively?

Deep breathing, abdominal breathing, diaphragmatic breathing or belly breathing is an act of taking deep breaths using the diaphragm, a sheet of muscles between the chest and abdomen. It works by influencing both the physical and psychological triggers of stress. It helps manage the stress by;

Activation of relaxation responses: It causes the activation of relaxation responses, which causes the activation of the parasympathetic division of the nervous system that signals the end of an emergency. A deep breath is thus a signal to the body that it is the time to relax. 

Decreased production of stress hormones: Decreasing the production of stress hormones, such as adrenaline and Cortisol, involves improving the physiological responses to stress. Deep breathing slows the heart rate, which increases in stressful situations. It lowers the stress and causes calmness. 

Lowering of blood pressure: High stress causes a fight and flight response, which causes the activation of the sympathetic nervous system, which causes an increase in blood pressure. Deep breathing lowers blood pressure and reduces the risk of stress-associated cardiovascular compilations. 

Increased oxygen supply: Deep breathing allows more air to flow into the lungs and increases oxygen supply to the brain and overall body. It improves focus, clarity, problem-solving skills, and rational thinking. It relieves muscle tension and discomfort, causing relief from the issues, e.g., muscle pain and headaches. 

Emotional regulation: It improves emotional regulation by giving a pause that allows a person to reassess the situation and give a more constructive, meaningful and better response to stressful situations. It thus improves the overall resilience to the stress. 

There are various ways to practice deep breathing, which include the following procedure;

Find an appropriate place: First, find a noise-free and properly ventilated place that is free from any distractions. Choose any desired position, e.g., lying on the back or sitting on a chair with feet on the floor. Now, move the body in an alert and relaxed posture. The tight dressings must be made loose, and there must not be any distractions while in a comfortable position. Now, close the eyes. It is an optional approach. However, it allows better focus on the internal signals and lower focus on the distractions. 

Choose the desired technique: Next, a person must choose a deep breathing technique according to the choice. A different alternative is belly breathing (diaphragmatic breathing), in which one hand is placed on the abdomen under the ribcage and the other on the chest; the air is filled inside through the nose and exhaled slowly through the mouth. It is important to focus on the rise and fall of the stomach during inhalation and exhalation. 

Follow the guidelines: Paying attention to the breath, e.g., counting the breaths, is important during the process. The important tips are to start slowly, avoid distractions, and gradually extend the duration through regular practice. It must be remembered that deep breathing is a learned skill that develops with time. It becomes a tool to promote relaxation and reduce stress and anxiety only in the long run.

How can time management skills help reduce stress?

Time is a stress factor for busy people who work without any planned routine. Effective time management helps lower stress and a better work-life balance. Here is how it works; 

Task prioritisation: It helps a person to decide what is best to do at a given time. Sometimes, urgent tasks with high priority are left incomplete despite spending the whole day at work, adding to frustration. Task prioritisation avoids it.

Better efficiency: Time management helps improve time efficiency. It ensures that more tasks are completed within the designated time, saving time for relaxation and enjoyment. Less time pressure results in lower stress. 

Proactive planning: Time management needs a person to plan the events. It allows people to identify any potential problems or bottlenecks in the schedule beforehand and tackle them in time, reducing the risk of last-minute rushes and stress. 

Sense of achievement: Clear goals and deadlines give direction and purpose. Achieving the goals gives a sense of achievement and helps lower the stress. 

Lower procrastination: As the deadline approaches, the stress causes procrastination. Time management skills, such as dividing the task into smaller parts and setting flexible deadlines, help reduce procrastination and associated stress issues. 

Better work-life balance: Effective time management skills allow one to allocate time for work, leisure activities, family, and hobbies. It allows a person time for self-care activities, e.g., hobbies, meditation, exercises and spending time with loved ones. It helps manage stress and reduce the stress associated with overworking. 

Better adaptability and decision-making: Adapting to unexpected situations and emergencies is a part of time management skills. Maintaining a structured and flexible schedule allows a person to adapt quickly to any situation, reducing the stress of unforeseen circumstances. It allows a person to make well-informed decisions and lower the stress of impulsive and rushed decisions and choices. 

Less long-term stress: Maintaining a flexible schedule for a long time develops healthy habits that cause better long-term stress management. It lowers the risk of long-term negative health outcomes associated with chronic stress. 

In short, time management skills allow a person to develop a healthy routine and better handle the stresses associated with a poor schedule in the long run.

How Can Practicing Self-Care Help Manage Stress?

Self-care is taking care of oneself in the face of stress. It includes eating well, relaxing, getting a massage, taking a hot water bath, exercising regularly and getting adequate sleep regularly. It improves the body and mind and causes a person to face life's challenges and stresses with better resilience and peace of mind. According to Nicole Martinez and Cynthia D. Connelly (University of San Diego), practising self-care has the following benefits that help in stress management;

Better physical health: Self-care triggers a relaxation response in the body, which prevents the damage associated with chronic stress. The improvements in physical health are rarely obvious. However, such practices increase the self-worth and resilience that help with emotional challenges. 

Better emotional well-being: Taking time for oneself is a way to show the self and others that their body, mind and needs are important too. Practising self-care causes a person to feel good about himself and others and conveys positive messages to others. It causes persistent and long-term feelings of well-being. 

Better care for others: The people who forget or cannot nurture themselves and neglect their personal needs experience feelings of resentment, deep unhappiness and poor self-esteem. Likewise, the people caring for others experience early burnout, making caring for others difficult in the long run. So, self-care is another way to practice better care for others. 

Break from Stress: Some activities, e.g., having a message under the hands of an experienced and gentle masseuse or sitting in a tub of hot bubbles, provide a break from emotional and mental issues and an escape from stressful realities. The resultant relaxation response causes a person to return to the realities of life better prepared and refreshed. 

Healthy loneliness: Everyone does not desire loneliness, as people have different levels of extroversion or introversion. However, sometimes loneliness works well for some people. Relaxing in loneliness in a state of meditation and enjoying self-reflection allow the problems to be resolved in the back of the mind without needing to focus concentration.

Generation of soothing feelings: Giving special treatment to the body is a natural way to relax and relieve stress. The spa-related activities, e.g., warm baths and massage, not only repair the skin and keep it soft; they provide a soothing effect even to the colicky bodies. Their effectiveness remains even in old age, although people ignore their usefulness. 

Some self-care strategies that are proven to relieve stress are getting out for a brisk walk, engaging in different activities that reinvigorate the senses, e.g., drinking some herbal tea, listening to a piece of soothing music, lighting a scented candle while in a hot water tub alone or with a partner, regular massage (if the budget doesn't allow regular professional massage, trade time with the spouse or friend or use an electronic massager), taking a warm water bath using scented soaps and oils, sparing some time for social connectivity, conditioning the hair while in the tub during the bath, deep cleaning of skin pores, e.g., using a clay fascia masque, nourishing the skin of the face, hands and feet and tending the nails. 

Be mindful of the use of social media: The studies have noted that excessive use of social media causes anxiety, depression, loneliness and poor quality of sleep. A person experiencing such issues must avoid scrolling excessively on the screen. A good option is to unfollow the people or pages that are adding negatively to life and even deactivate the social media accounts. 

Taking care of basic needs: Taking care of basic emotional and physical needs is a good way to manage stress. Some basic needs to be fulfilled are eating balanced and healthy food, moving the body, drinking a lot of water, focusing on sleep and maintaining good oral hygiene. The piling up of such needs results in overwhelming stress.

Asking for help: Attempting to do everything alone results in burnout and feeling overwhelmed. So, delegating things to others at home and workplace is important. Keeping a pet, hiring someone to help with household chores and asking friends, family members and colleagues for help in case of any need are useful habits. 

Combining such activities with other healthy lifestyle changes, e.g., getting enough sleep, regular exercise, and eating a healthy and well-balanced diet, are important for long-term benefits. 

What is Stress?

The World Health Organisation (WHO) defines stress as mental tension or worry caused by a difficult situation. It is a natural and protective response by the body that helps to handle the threats and challenges in life. Experiencing stress is normal, and everyone experiences it. However, the way a person responds to the stress makes the difference. Everyone responds to stress differently, and coping mechanisms and symptoms vary from person to person. Stress is a normal pressure experienced by people in response to everyday pressures, according to the American Psychological Association. It becomes unhealthy when it disturbs the routine life functioning. 

Depending upon the causes, effects and duration, different types of stresses influence humans, e.g., acute stress, short-term stress happening in response to sudden events and chronic stress, a long-term and ongoing type occurring in response to chronic stresses. The other types of stress are financial and work-related stress due to social and cultural factors and secondary stress, which people experience in response to secondary issues, e.g., witnessing other people's sufferings. 

Stress of any type causes the release of stress hormones, e.g., Cortisol and adrenaline, which induce a state of panic and emergency in the body, causing an increased heartbeat, rapid respiration and more energy production.

How does stress work?

The adrenaline and Cortisol prepare the body for a fight or flight response and cause physiological responses leading to increased heart rate and alertness, heightened emotions and muscular tensions. The experts at The Campbell University School and Touro University have described the mechanism of stress as follows;

Perception of Stress: Stressors are anything in the body or the environment perceived as challenging or threatening. It is either a physical one in the form of a danger, e.g., observing a snake in the vicinity or a psychological one in the form of a relationship issue or a very close deadline. The physical and mental senses help identify such stressors. 

The brain's responses: The stress signals reach the brain. The brain processes the information and dispatches the response signals to the hypothalamus, a small part of the brain which starts producing chemicals (hormones) and to the motor organs, e.g., legs, to escape the situation. It involves the activation of the hypothalamus-pituitary axis (HPA) and sympathetic division of the nervous system. 

Release of stress hormones: The hypothalamus, in turn, activates another gland on the top of the kidneys, the adrenal gland, which causes the release of stress hormones, e.g., adrenaline, which causes a fight or flight response or Cortisol, which influences different body functions to cause increased production and utilisation of glucose and suppression of non-emergency functions, e.g., immunity, digestion and sexual activities. 

Physiological responses: The combined effects of two hormones cause various physiological responses, e.g., increased heart rate to pump more blood to the brain and muscles, increased muscular tensions to prepare for quick action and an increased state of alertness and heightened emotions, e.g., anger, fear, and anxiety. 

Increased metabolism: The body mobilises its energy reserves to handle stress. The glycogen in the liver is the fastest source to be mobilised in stressful situations. It enables the body to respond quickly to stressful situations. However, it is not beneficial in the long term. 

Resolution of Stress or becoming chronic: As soon as the threat is over, all physiological responses must reverse, and the body must return to normal functioning. If the stressors and triggers persist for a long time, the stress becomes chronic. Chronic stress has detrimental effects on the whole body. 

Long-term consequences: Exposure to chronic and long-term stress causes various issues, e.g., poor digestion, weakened immunity, poor cardiovascular health and risk of mental health conditions, e.g., depression and anxiety. 

Management and control: If the stress doesn't resolve, e.g., in chronic cases, the person has to resort to stress management techniques to tackle the situation. It involves taking a balanced diet, engaging in regular exercises, using relaxation techniques, e.g., meditation and deep breathing and seeking medical and psychological support in case of more severe issues. 

In short, stress is a complex physiological and psychological response to actual or perceived threats. It is beneficial in the short term. However, some long-term consequences are unhealthy.

How does stress affect Mental Health?

Both acute and chronic stress affects mental health in many ways. It results in different mental health conditions with different signs and symptoms, e.g., 

Anxiety disorders: Stress causes or exacerbates the existing anxiety disorders. It results in symptoms like restlessness, excessive worries and feelings of impending doom. Stress exacerbates various anxiety disorders, e.g., phobias, social anxiety disorder, panic disorder and generalised anxiety disorder (GAD), significantly disturbing life's normal functioning. Researchers at the University of Miami have found that exposure to chronic stresses in the developmental years causes an increased risk of anxiety and mood disorders in later life. 

Depression: Chronic stress is a major risk factor for depression. The constant pressure and strain experienced in chronic stress causes symptoms of depression, e.g., loss of interest in enjoyable activities, hopelessness and sadness. Depression due to stress reduces the ability of a person to concentrate on an issue, resulting in poor relationships. 

Post-traumatic stress disorder (PTSD): The stress associated with traumatic memories results in severe chronic stress, ultimately resulting in PTSD. The symptoms of PTSD are traumatic memories related to the events, flashbacks, nightmares and intrusive thoughts. Such people avoid situations that remind them of traumatic events and require specialised care. 

Drug addiction and substance abuse: Chronic stress causes some people to resort to unhealthy coping mechanisms, e.g., overuse of prescription medications, misuse of controlled substances, alcoholism and smoking. The resulting drug abuse results in further aggravation of symptoms. A survey in 2005 noted that 16.5 people with chronic stress and depression are alcoholics, and 18% are drug abusers. 

Sleep disorders: Chronic Stress disrupts sleep patterns, resulting in insomnia and other sleeping disorders. Sleep is necessary for mental health, so a lack of sleep often results in anxiety, depression and other mental health conditions. As many as 91% of older adults with chronic stress and depression have co-occurrence of sleep disorders. 

Impairment of cognitive functions: Chronic Stress affects brain functions, leading to poor cognitive functions, e.g., poor concentration, loss of memory and poor decision-making. The cognitive impairment negatively influences work and academic performance, leading to feelings of inadequacy and frustration. 

Increased risk of suicidal thoughts: Chronic Stress causes emotional pain, depression, anxiety and hopelessness, increasing the risk of suicidal behaviour and thoughts. Immediate intervention is required for such people. The risk of suicide in men is higher than in women.

Irritability and aggression: Stress results in feelings of anger, irritability and aggression, which strains personal relationships, leading to more stress and isolation. Chronic stress is among the leading causes of relationship breaks. 

Eating disorders: Stress triggers or worsens the already present eating disorders, e.g., binge eating disorder, bulimia Nervosa, anorexia Nervosa, etc. Some people resort to unhealthy eating patterns and habits to regain control of them and cope with the stress. 

Poor self-worth and self-esteem: Chronic Stress erodes self-worth and self-esteem. A constant feeling of inadequacy and inability to meet life's demands causes overwhelming feelings of poor self-worth. 

Social isolation: Chronic Stress causes a person to withdraw from social activities and relationships, leading to further isolation. It exacerbates the feelings of depression and loneliness. 

Psychosomatic symptoms: Among the physical symptoms of stress are psychosomatic symptoms, e.g., muscle tension, muscular pains, sleeping problems, back and neck pain, gastrointestinal disturbances and headaches. Such symptoms further add to emotional symptoms. 

In short, stress causes various mental health issues with various signs and symptoms. Identifying the signs and getting professional help early is important.

How does stress affect General Health?

The impact of stress is not limited to the nervous system only. Stress influences all physiological systems and has a marked impact on the whole body. Here is a summary of its influence on the body systems. 

Cardiovascular system: Chronic Stress negatively influences the cardiovascular system and increases the risk of stroke and heart diseases. The hormones released in response to stress, e.g., adrenaline and Cortisol, cause increased blood pressure and heart rate to allow more blood to be pumped to the major organs. Prolonged hypertension damages the blood vessels and increases the risk of heart disease. Chronic stress results in chronic inflammation, which sometimes results in arteriosclerosis, the hardening of blood vessels. It results in various associated cardiovascular issues. Stress promotes blood clotting, increasing the risk of strokes and heart attacks. A meta-analysis published in the Journal of Clinical Medicine in 2022 found that chronic stress increases the risk of heart disease by 50%. 

Immune system: Stress increases the risk of diseases and infections by causing chronic weakness of the immune system. The hormones released in response to stress suppress the production of cytokines and maturation of the immune cells and impair the ability to handle routine infections. Thus, chronic stress patients experience more frequent infections, common cold and slower wound healing. Digestive system: The digestive and nervous systems are linked through the gut-brain axes. The disruption of the digestive system due to chronic stress increases the risk of various digestive problems, e.g., irritable bowel syndrome (IBS), causing constipation, diarrhoea and abdominal pain, gastroesophageal reflux disease (GERD) causing acid reflux and heartburn and appetite changes, resulting in loss of appetite or overeating leading to loss or gain of weight. 

Respiratory system: The lungs are among the most affected organs due to their association with the outside world. Stress affects breathing patterns, causing or exacerbating conditions like asthma. Shallow breathing due to stress results in poor oxygen supply to the tissues and chest tightness in asthmatic people. 

Musculoskeletal system: Stress influences the musculoskeletal system, causing pains and muscle tension, e.g., back pain, neck pain and headaches. Other conditions like temporomandibular joint disorder (TMD) and tension-type headaches are related to stress. 

Endocrine system: The endocrine system produces hormones and is highly sensitive to stress. Chronic stress disrupts the hormonal balance, which is crucial for women's menstrual cycle regulation, leading to issues such as polycystic ovarian syndrome. 

Weight gain: The stress results in weight gain, particularly around the abdominal region, which increases the risk of metabolic conditions. 

Sleep disturbances: Poor quality sleep and insomnia are among the consequences of chronic stress. Sleep is vital for overall health, so sleep disturbances cause issues, e.g., mood disorders and cognitive impairment. 

In short, the effects of chronic stress are very wide-ranging and extend to the overall body organs and systems. It is important to seek professional help when signs of chronic stress are noted.