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/