Stress relievers: Tips to tame stress

But if your stress doesn’t go away or keeps getting worse, you may need help. Lots of people need help dealing with stress — it’s nothing to be ashamed of. Over time, stress that’s not treated can lead to serious problems like depression or anxiety. But too much stress, or feeling stressed for a long time, can lead to health problems.

Effects of Too Much Stress

Kendra Cherry, MS, is a psychosocial rehabilitation specialist, psychology educator, and author of the “Everything Psychology Book.” Proudly located in Watauga County, serving Ashe, Catawba, Caldwell, Wilkes, Avery, and beyond. Empowering our community through health, wellness, and compassionate care. Overcommitting to events and obligations can lead to burnout. Instead, focus on what truly matters—spending quality time with loved ones.

• If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.
• Make a list of tasks you have to do, and tackle them in order of importance.
• Psychologists and other mental health professionals often talk about the importance of having a strong social support network.
• But after eight weeks of MBSR, MRI imaging showed increased connections between the amygdala and the prefrontal cortex, a brain area crucial to emotional regulation.
• For an easy three- to five-minute exercise, sit up in your chair with your feet flat on the floor and hands on top of your knees.

The benefits of relaxation techniques

Psychologist Ramone Ford, PhD, explains the signs of emotional stress and how to cope. The advice “take a deep breath” may seem like a cliché, but it holds true when it comes to stress. For centuries, Buddhist monks have been conscious of deliberate breathing during meditation. Make sure to get the doctor-recommended seven to eight hours of sleep.

Want to try meditation — or expand your practice?

• They’re going to impact you and affect you differently,” emphasizes Dr. Markley.
• This type of support can be particularly important during times of stress or when people are feeling lonely.
• The harmful consequences of poor social support and the protective effects of good social support in mental illness have been well documented.
• Engage in activities that bring you pleasure and joy; research shows that reduces stress by almost half and lowers your heart rate, too.
• Mental stress activates your sympathetic nervous system, sending your body into fight-or-flight mode.

And, as Lazar’s research has shown, meditation can actually change the structure and connectivity of brain areas that help us cope with fear and anxiety. The best way to cope with stress is by getting at least seven hours of sleep per day, eating a predominantly plant-based diet, exercising regularly, meditating, and staying socially connected. Several vitamins and minerals play an important role in your body’s stress response and mood regulation. As such, a deficiency in one or more nutrients may affect your mental health and ability to cope with stress. These types of contact may help release oxytocin and lower cortisol. In turn, these effects help lower blood pressure and heart rate.

How can meditation benefits help us in daily life?

If none of your efforts at lessening your stress seems to work, talk to your healthcare professional about other options. Unlike loud noise, pleasing music can help elicit the relaxation response. “Music therapy can be very powerful for healing, and it is used in medical settings for everything from cancer healthy ways to cope with-stress treatment to recovering from COVID-19,” Dr. Ramchandani says. “But you need to be present and engaged in the sounds you’re hearing. If your mind is wandering to a stressful place, music won’t help.” “Loud noise triggers the stress response,” Dr. Ramchandani notes. Sometimes, the best way to reduce your stress is to cut something out of your life.

• From packed schedules and family dynamics to financial pressures and travel, it’s no surprise that many people feel overwhelmed this time of year.
• Taking a walk outside can also help, whether it’s a quick stroll around the neighborhood or a longer hike.
• Unfortunately, the nonstop complications of modern life and its demands and expectations mean that some people’s alarm systems rarely shut off.
• You can find and manage what triggers your stress and the right combination of healthy techniques that work for you.
• They can help you navigate the conversation and offer troubleshooting tips.
• If your social connections do not support you, it can make success much more difficult.

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Manage Stress

When you are able to complete everything on your “to do” list without the stress of rushing or forgetting, your whole life feels easier. Walking, strength training, kayaking, hiking, and spin class are just a few different examples of ways you can get stress relief. Gratitude helps you recognize all the things you have to be thankful for. Whether you’re grateful for a sunny day or thankful you arrived at work safely, think about all the good things you have in life. Yoga offers a variety of physical, psychological, and spiritual benefits.

Careers

Social support is exceptionally important for maintaining good physical and mental health. We will begin with a brief overview of the neurochemistry of the stress response and resilience to stress. Within this framework, we will then review the emerging literature on the neurobiology and the behavioral mediators of social support.