Top 5 Stress Management Techniques

Stress can happen to anyone. Not one is spared from it daily, whether the good or the bad kind. But as you cannot avoid your stressors, such as bills, job and life overall, you should learn how to manage stress. Keep reading for tips.

What is stress?

Stress is known as the body’s behavioral, physiological and psychological response that occurs when an individual perceives an imbalance between demands and his or her ability to meet those. 

It can affect all aspects of life, including thinking ability, emotions, physical health and behaviors.  Over time, stress can also be chronic and lead to health diseases.

Symptoms of stress

Individuals handle stress differently. The way you deal with it is different with your friend.   It is for the same reason that the symptoms can also be vague. Sometimes, they can also mimic the same symptoms felt by someone with a specific medical condition.   But even if people experience stress differently, they can experience the common symptoms that can include,

  • Weight gain or weight loss
  • Irritability
  • Panic attacks
  • Troubled sleeping
  • Feeling overwhelmed
  • Stomach pain
  • Excessive sleeping
  • Speech disorders
  • Social isolation
  • Heartburn
  • Nausea
  • Teeth grinding
  • Obsessive and compulsive behaviors
  • Lack of concentration
  • Sweaty hands or feet
  • Fatigue

Just as mentioned, stress can affect different aspects of your body and well-being like appearance, especially of the skin. 

For example, stressed people can suffer from under-eye bags, have dry skin, and develop acne.   

One of the most common manifestations of stress on the skin is acne. It happens because many tend to touch their skin especially the face often when feeling stressed.

Certain studies had it that stress could be associated with increased acne development.   It is also no wonder because stress is linked with troubled sleep, common among stress sufferers.  Lack of sleep can lead to excessive oil production and clogged pores, too. 

For this reason, sufferers seek for skin care treatments to get rid of skin issues caused by stress.  In other cases, stress can also lead to serious health effects that include heart diseases, stomach disorders and so on.

For example, stress might increase the risk of heart disease, even though researchers are unsure of their relationship as of this writing.  What might be happening is that higher levels of stress can lead to other risk factors like high blood pressure or high cholesterol. Or maybe, it is because stress itself is a risk factor.

Stress can also cause speech problems in both adults and children. Stressful situations can activate anxiety, resulting in more pronounced speech disorder symptoms. Anxiety medications may help reduce symptoms of speech disorders in some people. In this case, a qualified speech therapist can make the right diagnosis and appoint a medical treatment.

Another is that chronic stress exposes the body to elevated stress hormones like cortisol and adrenaline persistently. Some studies also pointed out stress changes blood clotting, which increases heart attack risk.

Stress can also affect digestion. And worse, it can lead to a reduced oxygen and blood flow to the stomach.

Following, sufferers can experience gut bacteria imbalance, inflammation or cramping. And for those who already have gastrointestinal disorders, their conditions can get worse. Some of these include peptic ulcers, gastroesophageal reflux disease and Irritable bowel syndrome.

Some people choose to go to the hospital or completing a rehabilitation program at CLHF homes.  One is a California Department of Public Health licensed regular residential home that can provide them with inpatient care including 24-hour skilled nursing services and medical supervision.

Tips of Stress Management

Check out the following for simple but effective stress management tips.

  1. Avoid or reduce alcohol, nicotine and caffeine.   For example, nicotine and caffeine are stimulants that can increase your stress level.
  2. Exercise to release the happy hormones and reduce your body’s level of stress hormones, such as cortisol and adrenaline. Exercise regularly so that your body can also metabolize too much of these stress hormones.   

Doing so, you can also achieve a more relaxed mind and body state. Incorporating physical activities in your routine can also promote a better sleep.

You don’t need to spend long hours at the gym, though.  When feeling tense, get some fresh air through brisk walking.

3. Get enough sleep.   To achieve a better sleep, you should aim at maximizing your relaxation habits before going to sleep other than relying on medication. Stop any mentally demanding work before bedtime so that your brain will have time to calm down.

4. Practice self-care.  A few things to consider include having enough downtime and eating healthy food, among other well-being habits.

5. When needed, get support.   You can reach out to family members or friends from which you can talk to or seek advice.  Alternatively, you can ask for professional help for techniques to reduce stress or practice coping strategies.

Final Thoughts

Stress can affect all aspects of life, so it is important to learn how to manage it.  Refer to the above tips to reduce stress and learn how to live a healthy lifestyle.  Finally, know your symptoms and ask for professional help when needed.  Get more of your life.  Live stress-free starting today!

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