Stress is a person's response to a stressor such as an environmental condition or a stimulus. Stress is a body's method of reacting to a challenge. According to the stressful event, the body's way to respond to stress is by sympathetic nervous system activation which results in the fight-or-flight response. Stress typically describes a negative condition or a positive condition that can have an impact on a person's mental and physical well-being.
Anything that poses a challenge or a threat to our well-being is a stress. Some stresses get you going and they are good for you - without any stress at all many say our lives would be boring and would probably feel pointless. However, when the stresses undermine both our mental and physical health they are bad.
Let’s see what we can do to reduce our stress level. Or in other
words is how to control or manage your stress.
1. Passionflower
Passionflower is used for sleep problems (insomnia), gastrointestinal (GI) upset related to anxiety or nervousness, generalized anxiety disorder (GAD). Passionflower is also used for seizures, hysteria, asthma, symptoms of menopause, attention deficit-hyperactivity disorder (ADHD), nervousness and excitability, palpitations, irregular heartbeat, high blood pressure, fibromyalgia, and pain relief.
It is believed that passionflower works by increasing levels of a chemical called gamma-aminobutyric acid (GABA) in the brain. This lowers the activity of some brain cells, making you feel more relaxed. Passionflower is available in a variety of forms, including infusions, teas, liquid extracts and tinctures.
Passionflower tea can be made by infusing 1 tablespoon of dried herbs in 1 cup boiling water. Let the mixture steep for about 10 minutes. Drink the tea near bedtime to induce restful sleep. More typically, we have patients use two droppers-full (about 50 drops) of tincture in warm water as a tea before bed. For people who are very anxious, they can take 25 drops as needed, and they may find it a reasonable substitute for Xanax and other anti-anxiety medications.
2. Massage
Everybody loves a massage. But did you know that it’s been used as a stress
reliever for thousands of years? Historically, the Chinese used massage to open
blocked energy channels in order to improve health and Hippocrates, the “father
of western medicine,” used friction for physical healing treatments. Today, we
use massage to relax tense muscles, reduce pain and improve circulation, which
can all do wonders for the mind.
3. Meditation
Meditation, or mindfulness, only takes 15 to 30 minutes a day, which is
possible even in a packed schedule. It’s also incredibly affordable, considering
the only tool you need is your own mind. Just give yourself some silent time to
let your thoughts run free or just focus on your breathing. That small amount
of peace in your day can help you deal with or even release stress.
4. Exercise
Whether it’s yoga, Tai Chi or running, exercise works much in the same
way as meditation because it gives you the time to be alone with your thoughts
(or an opportunity to let them go). However, exercise also has the added
benefit of releasing endorphins into the brain, which improves your mood. It
also prevents obesity and other health problems, giving you less to be stressed
about.
5. Organize your life
Organization offers a sense of control and peace of mind, and there’s a
number of ways you can improve in this regard. If you’re the kind of person
who’s always running around, it can help to make lists so that you remember
everything. If you’re the kind of person who feels edgy in their own house,
tidy up. Studies have shown the mere sight of clutter can put us on edge.
6. Eat healthy
It’s actually been proven that junk food can make us depressed (not to
mention fat) so clean up your diet. Healthy foods like whole grains and protein
can improve your mood and give you long-lasting energy to tackle everything
that comes your way during the day. Foods that are especially effective for
stress-busting include blueberries, salmon and almonds, according to
scientists.
Also, put down that extra cup of coffee. While studies have shown that
some coffee during the day can offer health benefits, too much caffeine will
make you jittery and anxious, and eventually lead to a crash.
7. Limit Internet and Smartphone use
Disconnect, disconnect, disconnect. Part of the problem with reducing
stress in today’s world is that we are never truly able to shield ourselves
from it. By turning away from the Internet and shutting off our Smartphone, we
can at least block some of the channels from which stress can reach us. Doing
this also allows us to live in the moment and appreciate it.
It is particularly important to cut off electronic use before sleep,
which can cut down on insomnia-related problems.
8. B Vitamins
B vitamins are known to promote proper functioning of the brain and
nervous system, as well as help induce relaxation and fight fatigue. In fact,
indicators of B deficiency include irritability, depression and apathy, so to
stave off those symptoms, increase your intake of foods rich in B vitamins. B
vitamins are typically found in the germ and bran of cereal grains, as well as
beans, peas, nuts, liver, eggs and dairy products.
9. Aromatherapy
In some cases, inhaling certain scents has been shown to have immediate
stress relief effects by raising mood, reducing anxiety and aiding focus and
concentration. Experts say it’s because the smells can stimulate the limbic
system, which in turn releases chemicals that affect the brain, promoting
feelings of relaxation, calmness, love and excitement. Popular oils for stress
relief and mental fatigue include lavender, cypress and rosemary.
10. Sleep
Sleep is the most important natural stress reducer of them all. Too
little sleep leaves us cranky, irritable and on edge. Too much sleep can leave
us sluggish and depressed. Try to find the right balance that allows you to
feel well-rested and ready for the day. Promote better sleep by establishing
bedtime rituals that signal to your brain that it’s time to fall asleep, avoid
exercise in the three hours before sleep or take a warm bath. Certain foods can
also promote sleep, such as carbohydrates, bananas, peanuts, figs, dairy and -
of course, a certain holiday favorite - turkey. These foods all contain
tryptophans, a precursor for creating melatonin. However, avoid having a large
meal close to bedtime, because it may result in indigestion, reflux or heartburn.
Sources : http://www.foxnews.com/
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