How to reduce stress: Guide for better healthspan

The word “ stress” is not unfamiliar. It surely rings many bells but do we know all about it? Is the word “stress” too overused and overrated or does it actually matter and affects our lives in ways we can only imagine? While a bit of stress is crucial to give a gentle push in life but over the limits, can contribute to various ailments and exacerbate existing problems. It also significantly diminishes our quality of life and has negative effects on our overall health.

There are thousands of book out there, that preaches about many ways to de-stress yourself but you know what? No amount of books, no amount of blogs and no amount of tutorials will ever suffice or push you to reduce your stress if you yourself are not determined. It only begins with you. So if you are someone who is determined and hellbound to change your life, this article is for you! Grab your favourite snack and enjoy this space as we are going to guide your way to a healthier you!

What is stress

While every one of us has experienced stress, do we actually know about it? Stress is a physiological and psychological response to demands or pressures placed on an individual. It is a natural reaction that occurs when you perceive a situation as challenging, overwhelming, or threatening, whether it's real or imagined. Stress can stem from various sources, including work, relationships, financial issues, health problems, or major life events. When you are stressed, your body produces stress hormones like adrenaline and cortisol, which cause a variety of physical and mental responses.

These reactions are part of your body's "fight-or-flight" response, which is designed to prepare you to deal with a perceived threat or danger. Increased heart rate, elevated blood pressure, tense muscles, rapid breathing, irritability, anxiety, difficulty concentrating, and sleep disturbances are all common signs and symptoms of stress.

Prolonged exposure to stress can contribute to various health problems, including cardiovascular diseases, weakened immune systems, digestive disorders, depression, anxiety disorders, and impaired cognitive function.

What causes stress?

There’s not one universal reason behind stress. Like every unique human, their experiences are also varied. Stress can be caused by a wide range of factors, and its sources can vary greatly from person to person. Here are some common causes of stress:

1. Workplace stress: it can be caused by heavy workloads, long hours, tight deadlines, conflicts with coworkers or superiors, and job insecurity.
2. Financial difficulties: financial responsibilities such as debt, unemployment, or the inability to meet financial obligations, can be a major source of stress.
3. Personal relationships: Emotional stress can be caused by relationship problems, conflicts with family members, divorce, or the loss of a loved one.
4. Major life events: such as moving, getting married, having a baby, or beginning a new job, can be stressful, even if they are positive changes.
5. Health issues: Physical or mental health problems, chronic illnesses, or caring for a sick family member can lead to stress.
6. Academic pressure: Students often experience stress due to exams, deadlines, academic performance expectations, or the pressure to succeed.
7. Environmental factors: Certain environments, such as noise, overcrowding, or uncomfortable living conditions, can contribute to stress.
8. Time pressure: Feeling overwhelmed by too many commitments and not having enough time to accomplish tasks can be stressful.
9. Uncertainty and unpredictability: Lack of control over circumstances or uncertainty about the future can create stress.
10. Traumatic events: Experiencing or witnessing a traumatic event, such as a natural disaster, accident, or violence, can result in significant stress.

It's important to note that what may be stressful for one person may not be stressful for another. Each individual has unique stress triggers and coping mechanisms. At times, there aren’t even underlying reasons and yet the person can feel stressed.

Effects of Stress

Stress can have a wide range of effects on both our mental and physical well-being. Here are some common effects of stress:

1. Mental and Emotional Effects:

• Anxiety: Stress can trigger or enhance anxiety symptoms, including excessive worry, restlessness, and irritability.
• Depression: Prolonged or chronic stress may contribute to the development or worsening of depression, leading to feelings of sadness, hopelessness, and low energy.
• Mood swings: Stress can cause rapid changes in mood, making individuals more prone to irritability, anger, or frustration.
• Difficulty concentrating: High levels of stress can impair concentration and memory, making it challenging to focus on tasks or remember information.
• Sleep disturbances: Stress can interfere with sleep, leading to insomnia, frequent waking during the night, or poor-quality sleep.
• Reduced motivation: Chronic stress can sap motivation, making it harder to stay productive or engaged in activities.

2. Physical Effects:

• Headaches and migraines: Stress can contribute to tension headaches or trigger migraines in individuals prone to these conditions.
• Muscle tension and pain: Stress often leads to muscle tension, resulting in neck pain, backaches, or general muscle soreness.
• Digestive issues: Stress can disrupt the normal functioning of the digestive system, leading to symptoms like stomachaches, bloating, constipation, or diarrhoea.
• Weakened immune system: Prolonged stress can suppress the immune system, making individuals more susceptible to illnesses and infections.
• Increased heart rate and blood pressure: Stress activates the "fight or flight" response, causing an increase in heart rate and blood pressure. Prolonged elevation of these levels can contribute to cardiovascular problems.
• Weight fluctuations: Some people may experience changes in appetite due to stress, leading to weight loss or weight gain.
• Skin problems: Stress can worsen skin conditions like acne, eczema, or psoriasis. It may also lead to excessive sweating or hair loss.

3. Behavioural Effects:

• Changes in eating patterns: Stress can cause individuals to overeat or under-eat, leading to weight fluctuations and potential nutritional imbalances.
• Increased use of substances: Some individuals may turn to alcohol, tobacco, or drugs as a coping mechanism for stress, which can lead to substance abuse problems.
• Social withdrawal: Stress can cause people to isolate themselves and withdraw from social interactions, impacting relationships and support networks.
• Procrastination or avoidance: Stress can hinder productivity and lead to a tendency to delay or avoid tasks, which can further increase stress levels.

It is important to note that the effects of stress can vary from person to person, and individuals may experience different symptoms or intensities. If you are experiencing chronic or overwhelming stress, it is advisable to seek support from a healthcare professional or mental health provider.

Techniques to reduce stess

1. Engage in fulfilling hobbies

Leisure activities play a significant role in our lives, yet they often go unnoticed. Embracing and immersing yourself in hobbies can help you unwind, bringing inner peace. When you engage in activities you love, feel-good hormones are unleashed, benefiting your overall well-being. Whether it's sketching, cooking, swimming, journaling, or any other passion, prioritize what brings you joy. Dedicate some time to yourself, and your body and mind will reward you.

2. Cultivate mindfulness through meditation

Meditation serves as a powerful tool to cultivate inner peace and focus. Through meditation, we develop a heightened awareness of our surroundings and ourselves. It enables us to transcend negative thoughts and self-doubt, rejuvenating our inner being. Creating a harmonious environment within ourselves through meditation fosters an ideal space for the development of new life.

3. Express your emotions

Suppressing pent-up feelings and thoughts can lead to increased stress, eventually causing an overwhelming outburst. Therefore, it is wise to express your emotions openly. Writing down your thoughts and subsequently analyzing them is an effective way to manage and understand your emotions. It serves as a valuable tool for destressing and maintaining emotional well-being.

4. Incorporating Exercise into Your Daily Routine

Exercise is a well-established method for improving overall health, but many of us struggle to find time for it in our busy lives. However, it's important to prioritize exercise due to its numerous benefits. Regular physical activity not only helps in weight management but also plays a significant role in reducing anxiety levels. When you engage in exercise, you not only burn calories and shed excess weight, but you also release hormones that contribute to your overall well-being.

5. Embracing the Power of Yoga

Yoga, an ancient practice that combines physical postures, meditation, and deep breathing techniques, has stood the test of time. Regular yoga practice offers a multitude of benefits for both your physical and emotional well-being. In particular, yoga has been proven to significantly reduce stress levels. Going through the process of surrogacy can often result in elevated stress levels, leading to the release of cortisol, commonly known as the stress hormone. Engaging in yoga practice helps to reduce the production of cortisol, benefiting both men and women who are undergoing surrogacy. By incorporating yoga into your routine, you can effectively manage stress and improve your overall mental health during this transformative journey.

6. Discovering the Therapeutic Effects of Journaling

Journaling is a powerful method for expressing your innermost thoughts, emotions, and concerns. It doesn't have to be limited to written words; journaling can take various forms such as doodles, illustrations, or any other creative means that resonates with you. Journaling has been found to offer numerous benefits in coping with stress, and it requires only a small investment of time and resources. While journaling may seem unfamiliar to some adults, it remains an excellent tool for self-reflection and personal growth. By acknowledging and addressing your feelings through journaling, you gain a greater sense of emotional regulation and control. Prioritizing your mental health during the surrogacy journey is essential, and journaling can serve as a valuable tool for managing stress and anxiety along the way.

7. Finding Support

Sharing stress and pain with others can make them easier to manage. However, it can be challenging to express your feelings and concerns to everyone you encounter during your surrogacy journey. That's why joining a support group can be incredibly beneficial. Today, with the ease of internet access, you can connect with online support groups comprising individuals who are going through or have already undergone the chronic stress.

Having someone who not only sympathizes but also empathizes with your emotions is invaluable for dealing with the stress that accompanies surrogacy. Joining a support group not only offers a platform to share your feelings but also allows you to connect with others who understand your experiences, ultimately alleviating the burden and helping you focus on the journey toward beautiful and long life.

8. The Transformative Power of Therapy

Therapy is an often underestimated and stigmatized resource, but it holds tremendous value in promoting mental well-being. People sometimes avoid seeking therapy due to the lack of open discussions around mental health, especially concerning intended parents who have chosen surrogacy as a means of starting a family.

Professional therapy provides a safe space for finding solutions and acts as a guiding system. Therapy can be especially helpful when individuals feel uncomfortable sharing their feelings with friends or family members.

9. Healthy diet and Longevity supplement

A key aspect of stress management is maintaining a healthy diet and incorporating appropriate supplementation. The famous saying "You are what you eat" holds true as the food you consume greatly impacts your physical and mental well-being. Regardless of how much you exercise, journal, or seek therapy, if your diet consists of junk food or lacks proper balance, your efforts will be in vain.

A balanced diet plays a vital role in determining both your physical and mental health. It provides a strong foundation for your body by minimizing oxidation and inflammation, as well as facilitating weight loss, which yields long-term benefits. Since stress primarily affects blood pressure and blood flow, maintaining a nutritious diet becomes even more crucial.

The nourishment your organs receive depends on adequate blood flow. When stress restricts this flow, it becomes a breeding ground for various diseases. However, a well-rounded diet rich in nutrients can improve blood circulation, reducing the adverse effects of stress on your body.

There are numerous foods that are particularly effective in relieving stress. Incorporating spinach, fatty fish, blueberries, green tea, avocados, almonds, dark chocolate, oranges, milk, and salads into your meals can significantly enhance your mood and overall well-being. These foods contain compounds known to uplift and improve mood.

Longevity supplements are known to target the signs of ageing which is ultimately the consequence of ageing. When taken appropriately when can indeed transform into a new person and experience life like never before.

Conclusion

Stress is a prevalent and significant factor that affects our mental and physical well-being, it can also accelerate the process of ageing. While there are countless resources available on how to reduce stress, the key lies in personal determination and commitment. It is essential to understand the causes and effects of stress, as well as identify individual stress triggers and coping mechanisms. By incorporating stress-reducing techniques into our daily lives, such as engaging in fulfilling hobbies, practising mindfulness through meditation, expressing emotions, exercising regularly, embracing yoga, journaling, seeking support from a support group or therapy, maintaining a healthy diet, and considering appropriate longevity supplements, we can effectively manage and reduce stress. Remember, the journey towards a healthier and stress-free life begins with oneself. So take the first step, prioritize your well-being, and enjoy the benefits of a reduced stress level and improved health span.

FAQs

1. What is stress and how does it affect our overall well-being?

Stress is the body's response to demands or pressures. It can be caused by various factors and negatively impact our overall well-being, leading to physical and mental health issues.

2. Are there different types of stress, and if so, how do they impact our healthspan?

Yes, there are different types of stress, such as acute stress, episodic acute stress, and chronic stress. While acute stress can be manageable, chronic stress can significantly affect our healthspan, increasing the risk of conditions like heart disease, depression, and weakened immune function.

3. What are the common causes and triggers of stress in our daily lives?

Common causes and triggers of stress include work pressure, financial problems, relationship issues, major life changes, health concerns, and excessive responsibilities

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4. How does chronic or prolonged stress affect our physical health and well-being?

Chronic or prolonged stress can lead to a range of physical health problems, including high blood pressure, heart disease, weakened immune system, digestive issues, sleep disturbances, and increased risk of developing mental health disorders.

5. What are some effective techniques for managing and reducing stress levels?

Effective techniques for managing and reducing stress include exercise, maintaining a healthy lifestyle, practising relaxation techniques, setting boundaries, seeking support from loved ones, engaging in hobbies, time management, and seeking professional help.

6. Are there specific relaxation exercises, such as meditation or deep breathing, that can help alleviate stress?

Yes, relaxation exercises like meditation, deep breathing, progressive muscle relaxation, and mindfulness can help alleviate stress. These techniques promote relaxation, reduce muscle tension, and calm the mind, leading to stress reduction and improved well-being.