Stress is a natural response to challenges; not all stress is harmful (Bienertova‐Vasku et al., 2020). However, when stress becomes chronic and overwhelming, it can harm our health. Prolonged exposure to high levels of stress has been linked to an increased risk of developing severe health conditions such as heart disease, obesity, high blood pressure, and depression (Schneiderman et al., 2005). Therefore, it's crucial to actively prevent and effectively manage stress to reduce the likelihood of developing these health issues.
As some Stress is Unavoidable, here are Some Healthy Ways to Manage Stress:
Recognize the signs of stress in your mental and physical well-being. Make sure to take time to relax and unwind (Toussaint et al., 2021). Eat nutritious food and stay hydrated throughout the day (Naidoo, 2020). Try incorporating strategies that can help improve cognitive and emotional functioning, such as mindfulness practices like meditation, breathwork, or Qigong (Chi et al., 2018) (Farhang et al., 2019). Improve your sleep routine to ensure better quality sleep (Scott et al., 2021). Set aside personal time to engage in activities that bring you joy, and don't hesitate to reach out to a mental health expert for assistance.
Signs and Health Effects
When you're under stress, you may feel worried, angry, irritable, depressed, or unable to focus. Stress also affects your body, leading to physical signs such as headaches, changes in blood pressure, trouble sleeping, upset stomach, weight gain or loss, and tense muscles. Chronic stress can also suppress the immune system, making people more likely to get sick. It's important to note that stress differs for everyone (Yaribeygi et al., 2017).
Causes of Stress
Stress is the body and brain's response to a challenge or demand. It can be triggered by various factors, with change being a significant cause. Many things can lead to stress, such as grief, divorce, separation, losing a job, or unexpected money problems. Work-related stress can also harm your mental health. Importantly, even positive life occurrences, like receiving a job promotion, moving into your dream house, having a firstborn child, or getting married, can be another source of stress (Salleh, 2008).
Benefits of Lowering Your Stress Level
Managing stress effectively can positively impact various aspects of your life. It can help you improve the quality of your sleep, increase your energy levels, maintain a healthy weight, reduce muscle tension, enhance your overall mood, and foster better relationships with your family and friends.
Make Healthy Choices About Food, Alcohol, and Tobacco
Eating a whole-food diet that includes fruits, vegetables, whole grains, healthy fats, and quality proteins is essential to giving your body the energy it needs. Limiting your caffeine intake to reduce stress may also be helpful. Caffeine can activate the body's stress response, increasing blood pressure and stress hormone levels (Lovallo et al., 2005). It is recommended to avoid using drugs not prescribed by a physician, alcohol, or tobacco as a way to cope with stress. Research has indicated that turning to these substances can have more negative impacts on your health than positive ones. Using drugs to manage stress can result in addiction, overdose, and long-term health problems (Sinha, 2008).
Get Support
If you are feeling stressed, it's crucial to engage in conversation with people you trust, including your family members, close friends, and trusted individuals, about how you're feeling and the levels of stress you're experiencing. They can offer valuable support and help as you navigate through challenging times. However, suppose your stress continues or becomes more severe. In that case, you can contact a healthcare professional, such as your family doctor, nurse practitioner, or mental health specialist, for professional assistance. It's important to remember that many individuals require assistance in managing stress, and seeking help is a positive step rather than something to be ashamed of. Untreated stress can lead to severe conditions such as depression or anxiety over time, so it's crucial to address it. Talk therapy sessions, for instance, play a vital role in helping individuals cope and recover. Not all stress is harmful, but prolonged exposure to excessive stress can harm your health. Taking the necessary steps to prevent and manage stress is pivotal as it can reduce the risk of developing life-altering health conditions.
In Good Health,
Dr. Michael M. Newman, BHSc, MNM, DNM, Ph.D, HHP, FAIS.
Holistic Integrative Doctor and Stress Research Scientist
References
Bienertova‐Vasku, J., Lenart, P., & Scheringer, M. (2020). Eustress and distress: Neither good nor bad, but rather the same? BioEssays, 42(7). https://doi.org/10.1002/bies.201900238
Chi, X., Bo, A., Liu, T., Zhang, P., & Chi, I. (2018). Effects of mindfulness-based stress reduction on depression in adolescents and young adults: A systematic review and meta-analysis. Frontiers in Psychology, 9. https://doi.org/10.3389/fpsyg.2018.01034
Farhang, M., Miranda-Castillo, C., Rubio, M., & Furtado, G. (2019). Impact of mind-body interventions in older adults with mild cognitive impairment: A systematic review. International Psychogeriatrics, 31(5), 643–666. https://doi.org/10.1017/s1041610218002302
Lovallo, W. R., Whitsett, T. L., al’Absi, M., Sung, B., Vincent, A. S., & Wilson, M. F. (2005). Caffeine stimulation of cortisol secretion across the waking hours in relation to caffeine intake levels. Psychosomatic Medicine, 67(5), 734–739. https://doi.org/10.1097/01.psy.0000181270.20036.06
Naidoo, U. (2020). Eat to beat stress. American Journal of Lifestyle Medicine, 15(1), 39–42. https://doi.org/10.1177/1559827620973936
Salleh, M. R. (2008). Life event, stress and illness. The Malaysian journal of medical sciences. MJMS, 15(4), 9–18. Retrieved October 1, 2024, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/
Schneiderman, N., Ironson, G., & Siegel, S. D. (2005). Stress and health: Psychological, behavioral, and biological determinants. Annual Review of Clinical Psychology, 1(1), 607–628. https://doi.org/10.1146/annurev.clinpsy.1.102803.144141
Scott, A. J., Webb, T. L., Martyn-St James, M., Rowse, G., & Weich, S. (2021). Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep Medicine Reviews, 60, 101556. https://doi.org/10.1016/j.smrv.2021.101556
Sinha, R. (2008). Chronic stress, drug use, and vulnerability to addiction. Annals of the New York Academy of Sciences, 1141(1), 105–130. https://doi.org/10.1196/annals.1441.030
Toussaint, L., Nguyen, Q., Roettger, C., Dixon, K., Offenbächer, M., Kohls, N., Hirsch, J., & Sirois, F. (2021). Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation. Evidence-Based Complementary and Alternative Medicine, 2021, 1–8. https://doi.org/10.1155/2021/5924040
Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T., & Sahebkar, A. (2017). The impact of stress on body function: A review. EXCLI Journal; 16:Doc1057; ISSN 1611-2156. https://doi.org/10.17179/excli2017-480
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