7 min read
What is Stress and Causes Stress?
With Tips, Ideas and Best Ways How To Reduce Stress
This month is Parkson's Awareness Month #ParkinsonsAwareness
In my last blog, I wrote about my sister and her diagnosis of Parkinson’s. One of the many causes of the disease is stress. A little stress every now and then is healthy, it will keep you alert and motivated. However, you should avoid stubborn and suffocating stress. Permanent stress can damage your body, reduce the quality of your life, and can even make you sick.
Everyone knows the feeling of stress. In many cases we also know the reason for this: too much work, then a meeting with friends, too little sleep, the mother-in-law is coming to visit, the children have to be taken from A to B on time, etc. But there are also phases in our lives, in which we feel stressed for no apparent reason. What is behind it and how can we change that?
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Stress is Part of Life
Stress is part of life and cannot always be avoided. But what to do if the stress overwhelms you, paralyzes you, or even makes you ill? I will show you how you can deal better with stress and how to reduce it successfully.
Positive stress increases alertness and boosts productivity. Anticipation or ambitions for things motivate people, for example, and by mastering tasks, additional positive experiences are made, which in the end even strengthen self-confidence. However, if the stress level is too high, we feel overwhelmed. If the stress then lasts for a long time, the recovery time is too short or the handling of it is problematic, it becomes more and more difficult to reduce stress. Constant availability, stress at work or time pressure in your free time make it difficult to relieve stress. If the body goes into a permanent state of alarm, the possible consequences range from stress to burnout, depression, and even diseases.
What is Stress?
Stress stands for physical and psychological reactions to external stress. With stress reactions, the body wants to speed up decision-making in the event of danger. Stress arises mainly when we feel that we are not up to a task. Processes in the body change. Adrenaline and noradrenaline are released. Some bodily functions such as heartbeat and breathing speed up and others slow down.
Most importantly, everyone experiences stress differently. What doesn't affect one person creates tension in another. Dealing with stress is also different. While some people relax quickly about certain things, others have a hard time getting out of the spiral of thoughts.
Stress - Symptoms and Triggers
At the latest, when stress predominates during leisure time or even the quality of sleep falls, regeneration falls by the wayside and coping with stress becomes more difficult. If you want to reduce stress, you first have to listen more closely to identify symptoms and stress triggers. Especially long-lasting stress has many faces. From cardiovascular problems and joint pain to gastrointestinal disorders and skin reactions, everyone reacts differently to chronic stress. Well-known symptoms such as insomnia and exhaustion are common, but they are just one of many symptoms of stress.
In order to be able to reduce stress effectively, it is important to also know the triggers. A stress diary can help to recognize stressful situations better and to cope with them more easily in the future. Reflecting on stress levels also helps to recognize negative patterns that increase the stress, for example through one's own reactions.
REDUCING STRESS: THE BEST STRATEGIES
Looking for Stress Relief Tips?
Various methods can help you to reduce stress effectively, such as exercise and relaxation methods. It is often worth examining your inner attitude, which plays an important role in the development of stress. Find out here how you can reduce stress in the short term so you can deal with stress better in the long term!
How to Reduce Stress
The first step to good stress management is to analyze your own stress factors (stressors). Because only those who know what is stressing him or her can effectively reduce stress.
For example, are you exposed to the double burden of children and work? In the so-called sandwich generation between the ages of 30 and 39, who often have to reconcile both, 82 percent feel stressed, according to recent studies.
Other frequent stress factors in modern society are, for example, pressure to perform, multitasking and constant availability due to our always connected world of technology.
First Aid for Stress
Everyone reacts differently to stressors. Therefore, there is not only one answer to the question: how to reduce stress? For some people, a moment in the fresh air is enough, others need an extensive training session in the gym.
There are mainly two different types of stress management: short-term and long-term. When you're in the midst of stress, the following short-term techniques will help you get rid of stress quickly.
You can manage emotional stress by spontaneously relaxing. This can be done, for example, by taking a break and doing nothing.
React in a controlled manner – stamp your foot or swear loudly (Just make sure you’re alone).
Direct your attention to something completely different, look consciously out the window or look at picture in a book or magazine.
Reduce stress factors by turning off sources of noise such as the radio or telephone.
Side Note: Ask some of your friends, colleagues, or acquaintances how they reduce stress. You might learn a strategy that works for you too.
If your symptoms recur repeatedly and frequently, you should find a long-term problem-focused tactic to reduce stress. One way is to eliminate or minimize stressors as much as possible.
For example, you can write fewer items on your daily to-do list and delegate work. Perhaps it is also possible to reduce or completely break off contact with people who always stress you out.
However, there are also stress triggers that cannot be changed. Even then, you do not have to immediately turn to drugs to reduce stress. This method to reduce stress often helps:
Change your own attitude towards it. The head controls a crucial part of the stress response. It is also worth examining your own attitudes because many of today's stress factors are of psychological origin.
Certain behavioral methods can be used to learn how to assess stress factors more positively. Relaxation methods and exercise also help to reduce emotional and psychological stress.
More Tips How to Deal with Stressors
Refrain from multitasking. Ultimately, you are not doing more, but rather nothing properly. It is better to complete tasks one after the other - step by step you will reach your goal more easily.
Actively address conflicts with other people. Talk to critics, this helps, for example, with stress management at work.
Use time management methods to reduce stress. Separate the important from the unimportant. Say no when you're busy with work or other tasks.
Reduce electronic distractions: TV, mobile phones or computers constantly provide new stimuli for your brain . Therefore, treat yourself to a digital break after work.
And what can you do against stress caused by crowds? For example, shop outside of the rush hour and, if possible, try to avoid travel by car or train during rush hours.
How to Change your Attitude
Reflect on your own behavior: Do you always want to do everything perfectly? Are you terrible at accepting help? Do you have too high demands on yourself and others? You are harming yourself. Don't be unpretentious but be more realistic.
Use positive self-talk to relieve stress: I can do it. Or: If I make a mistake, it's not so bad. Or: Obstacles are part of life. If you always think about the worst, that may well happen.
There are special exercises to relieve stress. For example, use relaxation methods such as meditation or yoga. Autogenic training can reduce psychological stress. Progressive muscle relaxation helps relieve tension. And with special breathing exercises, you can reduce stress by calming yourself down.
Physical exercise is an easy way to reduce stress. Exercise and physical activity breaks down stress hormones and pent-up energy. Being in better physical shape will also make you more resistant to stress. Important: Do activities that you enjoy!
Take Life Easy
Be optimistic, confident and trust yourself. Don't let failure get you down. Allow yourself regular free time with family and friends. Cultivate a hobby. This gives you inner strength and lets you meet the demands of your everyday life in a relaxed manner. Reducing your stress also protects you from burnout and other stress-related illnesses.
What have you done or will be doing to reduce stress to avoid burnout and improve quality of life? Let me know in the comments below or on my Facebook Group “The Living Well Community”! As always, I am curious.
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How to manage your health, control your weight and with more tips how to live a happy life, I will show you in one of my upcoming podcasts. Check here for more information about the podcast as well as an overview of all our episodes!
For now, as always, I wish you every success in boosting your body's natural energies by keeping your life in check!
Enjoy your day!
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