We have all been there....whether it is because of that assignment that is due tomorrow morning, the overload at work or family issues. So...what exactly stress? Why does it happen? and more importantly...how can we reduce it?
Stress can be defined as a series of physical, biochemical and behavioural changes that occur due to a perceived threat in the environment. This response occurs because in the short term it is useful to allow for rapid response to threat. This is known as the fight or flight response. However, long term stress is damaging to health. One hormone that plays a large role in this is Cortisol. In the short term it gives a short burst of energy and reduces sensitivity to pain. However if this hormone is long lasting in the body due to continuous stress it causes damage such as high blood pressure, suppression of the immune system and infertility.
...Needless to say...long term stress is not good for you....
Unless you do not care about anything at all in life, stress is pretty much unavoidable. So...that just leaves one question....how can we reduce stress?
I could list off a million and one studies that give many different ways that have been suggested to reduce stress. These include different medications, mindfulness, meditation...the list goes on and on... Here are some common and relatively easy methods of stress often suggested.
1. Get a good night's sleep
Sleep is a crucial human function. It has many important roles such as allowing for the consolidation of memories, repairing of cells and allowing us to recharge. Adults need roughly 7-9 hours of sleep per day. Poor sleep for even one night has been found to impact memory, mood and judgement. A better night's sleep leaves you better able to tackle the challenges of the following day.
2. Exercise
Exercise increases the levels of the hormone endorphin in the body. This hormone reduces perception of pain and have been linked to feelings of happiness. Regular exercise is positive both physically and mentally. Exercising as part of a group can also have benefits in terms of social support as well.
3. Cut down on caffeine.
Caffeine has been found to increase both adrenocorticotropin (ACTH) and cortisol secretion. You may recall where I mentioned above that cortisol plays a major role in the activation of the stress response in the body. High amounts of caffeine on a regular basis have been found to be related to health effects similar to that of long term elevated cortisol levels. Caffeine can also affect your sleep by keeping you awake at night. Therefore, cutting down on caffeine can be beneficial for your physical and mental health.
4. Try relaxation exercises
Breathing and muscle relaxation exercises can be done anywhere, whether it is sitting at your desk in the office or on the couch at home. These are good ways to relieve feelings of tension and to focus on the present moment. They are worth giving a try.
