How to Be Less Stressed.

 H

ow to Be Less Stressed according to 

experts.

Stress is the body’s response to physical, emotional, or mental pressure.

Introduction:

When you’re stressed, your body goes into fight-or-flight mode, releasing hormones that increase your energy and alertness by raising your heart rate, blood pressure, and blood sugar levels. While a short burst of stress can be beneficial—helping you avoid accidents or meet deadlines—chronic stress can have detrimental effects on your mental and physical health.

If you’re frequently stressed, you might feel constantly nervous, uneasy, worried, and struggle with sleep. These overwhelming feelings can be hard to manage. Fortunately, there are effective strategies to help you reduce stress.

Characteristics of Stressed vs. Relaxed People:

Stressed People:

• Feeling nervous or anxious
• Getting angry or frustrated easily
• Frequently feeling overwhelmed and unable to cope
• Constantly worrying and feeling like you’re losing control

Relaxed People:

• Feeling calm and collected
• Being patient and emotionally regulated
• Confident in their ability to handle stress
• Generally feeling in control and not sweating the small stuff

Potential Causes of Stress:

Stress can stem from various sources:

• Daily Pressures: Family needs, work or school demands, and daily hassles like traffic.
• Life Events: Major changes such as divorce, loss of a loved one, or serious illness.
• Financial Worries: Debt, loss of income, and limited access to resources.
• Discrimination: Based on gender, race, ethnicity, or other personal attributes.
• Social and Environmental Issues: Social injustice, pollution, and climate change.

Effects of Stress:

Extreme stress can manifest in symptoms such as:

• Fatigue and lack of energy
• Forgetfulness and difficulty concentrating
• Headaches, stomach issues, and frequent illnesses
• Muscle stiffness and weight changes
• Sleep disturbances and substance use for relaxation

Chronic stress can keep your hormonal and neuronal systems in overdrive, contributing to conditions like high blood pressure, heart disease, diabetes, obesity, depression, anxiety, and even brain atrophy, which affects memory and cognitive abilities.

Benefits of Being Less Stressed:

Reducing stress can lead to numerous benefits:

• Feeling less anxious and more in control
• Improved mood and better sleep
• Better weight management
• Enhanced relationships with family, friends, and colleagues
• Increased overall happiness and life satisfaction

7 Effective Strategies to Reduce Stress:

Here are seven strategies to help you manage and reduce stress:

1. Identify Your Stressors: Recognizing what triggers your stress is key. Keep a journal to track stressors and reactions, helping you develop better coping mechanisms.
2. Get Regular Physical Activity: Aim for 150 to 300 minutes of exercise per week. Regular physical activity can significantly reduce stress, enhance mood, and improve resilience to stress.
3. Practice Relaxation Techniques: Meditation and other relaxation exercises can help you stay present and reduce anxiety. Consistent practice can break the cycle of anxious thoughts.
4. Limit Technology Use: Excessive exposure to negative news via social media or TV can increase stress. Limit screen time and be selective about your media consumption.

5. Maintain a Healthy Routine: Eat a balanced diet and ensure adequate sleep. A stable routine helps manage stress, whereas poor diet and lack of sleep can worsen it.

6. Avoid Substance Use: Avoid using alcohol, smoking, or drugs to cope with stress. Engage in hobbies and activities that bring joy and relaxation instead.
7. Seek Professional Help: If you often feel overwhelmed, consulting a mental health professional can be beneficial. They can help identify stress triggers and teach effective coping strategies.