Do you live a stress-free life?
Have you ever tried to understand the causes of your stress and eliminate them from your life?
Most people say they are stressed out and feel the pressure crushing them every now and then. It is an overall experience, given that we live such a busy and monotonous life. Besides, awareness about mental problems like stress, anxiety, panic attacks, depression, insomnia, and many more is almost nonexistent in several parts of the world. People still consider these issues hallucinations, thoughts conjured up suddenly, and so on. But that is not the truth.
If you are feeling stressed out, you can also see the impacts on your physical health. For example, you won't be able to sleep for five or six hours, let alone a deep slumber for eight hours. Similarly, you might get silent panic attacks when stressed out, your heart rate will increase, your oxygen count may drop by two or three percent, and so on. So, it's evident that stress is not the manifestation of your thoughts or anything else. It is as accurate as fever, stomachache, headache, and other body symptoms you see due to other diseases.
Can stress be eliminated from life?
Yes, you can eliminate stress from your life. Although the journey may be difficult and seem unachievable initially, proper guidance and understanding can help you deal with the stress you are going through. Yes, but you need to understand that it cannot be done overnight. Stress is more of a lifestyle disease that happens after exposure to factors causing mental pressure for a prolonged time.
You cannot expect a child to get stressed just by thinking they need to learn a poem in one day. But, if you continue to pressure that kid to complete everything in a day, you will find them diagnosed with stress after a couple of weeks. So, working on finding solutions to eliminate stress from life is crucial. If not, it can lead to huge problems later on.
What causes stress?
Before you decide anything like changing your lifestyle to reduce stress or going into therapy, it is essential to understand what exactly causes stress. Whether it is any external stimulus or internal problem, stress can come in any way. Therefore, let's find out some primary reasons you might feel stressed out.
- When your body does not release norepinephrine appropriately, anti-stress hormones like serotonin and dopamine concentrations significantly dip in quantity. Since the concentrations of anti-stress hormones reduce in your blood, your brain won't be able to deal with any stressful situation appropriately. As a result, you will feel stressed out.
- Similarly, you feel stressed out when you start overthinking almost everything, whether it is the lock of your house or the presentation you are meant to give the next day. Forcing your brain to overthink engages several neurons simultaneously. As a result, your body releases adrenaline, also known as the flight or fight hormone. It further leads to increased heart rate, withdrawal of water from the visceral muscles, and many more such symptoms. These lead to stress.
- Often you will get exposed to several external stimuli that trigger stress. It can be trauma, PTSD, abuse, violence, and so on. These act like triggers, forcing your body to temporarily reach a standstill and make it non-responsive to the anti-stress hormones. If you are exposed to the stimuli for a prolonged time, you will suffer from stress.
- Poor sleep, excessive pressure at work or school, insomnia, and so on can often lead to excessive stress if not handled correctly. You will often feel stressed out before any exam or a big event at the office. Similarly, suppose you do not get enough sleep for three to four nights consecutively. In that case, you will feel stressed out even for the slightest things like making a coffee for your boss or completing an assignment and submitting it at the university.
How to eliminate stress from life?
There are several ways in which you can cut off stress from your life, but none of the ways can help you overnight. Sometimes, a few exercises can give you momentary relief from stressful situations. Still, it would be best if you were consistent in these activities so that you won't feel over-anxious or get panic attacks again. Before we move on to the benefits of leading a stressful life, let's look at some of the best ways to eliminate this issue.
- Try to get enough sleep every day to feel refreshed and rejuvenated the next morning when you wake up. If you cannot get 8 hours of sleep, at least aim for six or seven hours positively.
- If you are in a toxic relationship with anyone, cut yourself off. Often toxic relationships put a lot of pressure on our emotional and psychological side, leading to chronic stress.
- Get involved in physical activities like yoga, exercise, walking, jogging, etc. The more you start exercising, the fresher you will feel.
- Following a healthy diet also helps you to deal with stress. Several food items have antioxidants, vitamins, and minerals necessary for releasing anti-stress hormones like dopamine and serotonin. This will help you to deal with stress internally and feel more relaxed.
- Do not engage yourself in any mundane routine. If you feel your work or studies are getting overboard and keeping you under constant pressure, try to take a break and go somewhere or relax for a day or two.
- Prepare a schedule for aromatherapy as it truly helps reduce the stress levels. It will also help you to feel relaxed and fresh.
How can stress-free life help you?
If you successfully eliminate stress from your life, you will benefit in more ways than you can comprehend. Although we cannot discuss all the ways here, we have given inputs on some of how a stress-free life will be beneficial for you.
- Proper sleep
- Better cardiac health
- No addiction
- Energetic and active
- Reduces anxiety and panic attacks
- Weight loss
- Alleviates depression
- Fewer headaches
- Improved digestion
- Better nutrition
- Fewer colds
- Improved hormone balance
Proper sleep
Once you start getting relief from stress, your neurons won't remain engaged or active. As a result, you won't find it difficult to fall asleep at night. This will help improve your psychological health and combat other issues like depression and insomnia. Plus, you won't have to depend on any psychotic drug that induces sleep and relaxes nerves.
Better cardiac health
Believe it or not, stress is directly related to your cardiac health. The more you are stressed, the higher your risk of getting a stroke or cardiac arrest. When stressed, your body starts releasing more adrenaline, which increases the heart rate. Therefore, try to eliminate stress from your life as much as possible so your heart can remain healthy for the longest time.
No addiction
When you feel stressed, you often rely on caffeine or smoking to get relief momentarily. This is not the solution, especially when these habits are addictive and can cause more harm than good. Therefore, if you successfully eliminate stress, you won't have to depend on taking caffeine or smoking a cigarette to feel refreshed.
Energetic and active
One of the significant benefits of living a stress-free life is feeling more energetic and active. Since you will get good sleep and irritation will be at the nominal level, you won't have to worry about feeling tired or sleepy. Your body will be able to produce more energy thanks to an improved metabolic rate.
Reduced anxiety and panic attacks
Sometimes, stress comes naturally. You won't even know when you are stressing yourself out because you are so involved in particular work that your brain involuntarily starts thinking about some issues. This can lead to anxiety and panic attacks. Therefore, always try to lead a stress-free life so that you won't succumb to silent anxiety and panic attacks that can be pretty painful. Sometimes, people can even get successive anxiety attacks that are more difficult.
Weight loss
Stress is one of the main reasons for the increased body weight all of a sudden. Many people start eating junk food or get involved with intermittent fasting out of stress. This leads to an excessive increase in body weight, thereby paving the way for more diseases. So, it would be best to try to lead a stress-free life. With no stress, the metabolic rate will increase, and you can reduce your body weight by a significant amount.
Alleviates depression
Stress is one of the primary causative agents of chronic depression. It is related to your psychological and physiological health because depression can lead to several issues. Therefore, leading a stress-free life will help you fight depression and even get rid of it, regardless of whether it is chronic. Also, you won’t have to rely on medications, especially the drugs that induce artificial sleep.
Fewer headaches
A pressure-like sensation or dull, agonising pain in the forehead might be symptoms of tension or stress headaches. They can worsen to the point that they seem like migraines and increase your sensitivity to pain in other body parts. When you learn to relax or manage your stress, tension headaches usually become less severe and less frequent.
Improved digestion
Numerous studies have shown a link between gastrointestinal diseases and stress. Common stress-reduction methods, such as mindfulness meditation, can help calm your digestive tract and reduce gut inflammation while promoting mental relaxation.
Better nutrition
Generally speaking, the fried, sweet, and starchy foods listed above are not nutritional powerhouses. Comfort foods like pizza, ice cream, brownies, and mac and cheese can replace nutrient-dense foods like protein, fibre, and antioxidants when stressed. Stress can be further reduced by managing stress and making healthier dietary choices, which may increase your intake of vitamins and minerals.
Fewer colds
The stress reaction strengthens your immune system temporarily. Not so much in the long run. A weakened immune system and increased infections can result from your body operating on constant overload. You may be getting colds more frequently than before. If you manage your stress, you might discover that you need to take fewer sick days.
Improved hormone balance
Stress disrupts your hormones. For instance, it increases cortisol, which modifies the immune system and other systems, and adrenaline, which causes an increase in heart rate. Under stress, the hunger-promoting hormone ghrelin tends to rise while the satiation hormone leptin tends to fall. If you control your stress, your body might feel more balanced.
Useful stress management techniques
Managing stress effectively is crucial for maintaining good mental and physical health. Here are six useful stress management techniques:
Exercise regularly
Exercise helps reduce stress by releasing endorphins, which are natural mood lifters. It also improves sleep and reduces anxiety. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, jogging, yoga, and swimming are excellent options.
Practice deep breathing
Deep breathing exercises can calm your mind and reduce stress. When you breathe deeply, it sends a message to your brain to relax. Try to practice deep breathing for a few minutes each day. Sit comfortably, close your eyes, and take slow, deep breaths. Focus on the sensation of air filling your lungs and slowly exhale.
Maintain a Healthy Diet
A balanced diet can significantly impact your stress levels. Eating a variety of nutritious foods can stabilise your mood and energy levels. Avoid excessive caffeine, sugar, and junk food. Instead, your diet includes fruits, vegetables, lean proteins, and whole grains. Staying hydrated is also essential for managing stress.
Get enough sleep
Lack of sleep can increase stress and negatively affect your mood, concentration, and overall health. Aim for 7-9 hours of sleep per night. Establish a regular sleep schedule and create a restful environment. Avoid screens before bedtime, and consider relaxing activities like reading or listening to calming music to help you wind down.
Stay connected
Social support is vital for managing stress. Connect with friends and family members who provide emotional support. Talking to someone about your stressors can help you gain perspective and feel less alone. Consider joining a support group or seeking professional help if needed. Maintaining strong social connections can significantly reduce stress.
Practice mindfulness and meditation
Mindfulness and meditation can help you stay grounded and reduce stress. Mindfulness involves focusing on the present moment without judgment. Meditation techniques, such as guided imagery or progressive muscle relaxation, can also be beneficial. Set aside a few minutes each day to practice mindfulness or meditation. It can improve your ability to handle stress and enhance your overall well-being.
Conclusion
It is difficult to let go of stress in one day or one week. It requires a lot of patience, consistent behavior and activities, and a balanced life. However, on top of everything, you need to understand that stress can be controlled by avoiding internal and external stimuli that often cause your body to enter a fight or flight mode.
FAQs
1. How does Ayurveda help with stress?
Indian valerian and Kathamansi are relaxing herbs that help improve the quality of sleep. Ashwagandha, which relieves stress, can also bring the mind and emotions into balance.
2. What is the advantage of reducing stress?
Long-term stress management and prevention can reduce your risk of developing other illnesses, such as depression, high blood pressure, obesity, and heart disease.
3. What happens when you reduce stress?
When you reduce tension, it feels like a weight is lifted off your shoulders. Reduced stress not only eases internal tension but also has long-term health benefits.
4. Can Ayurveda cure stress?
Ayurveda treats imbalances in the mind, body, and spirit to provide a holistic approach to managing stress and anxiety. The procedures and therapies aim to improve general well-being and restore equilibrium.
5. What foods decrease stress?
Setting priorities for particular foods and beverages helps reduce stress. Foods high in fibre, foods that have undergone fermentation, and foods that include chocolate may have anti-stress effects. Fresh smoothies, milk, and herbal teas can also be helpful in reducing stress.
6. Which Mudra overcomes stress?
The thumbs and index fingers of each hand should be linked. Point the thumbs down to the ground and the index fingers up to the ceiling. An excellent technique to settle anxious thoughts or uneasy feelings is to perform Uttarabodhi mudra before beginning any seemingly difficult work.
