Stress Management Techniques: Reduce Anxiety & Boost Your Well-Being
Managing stress may seem difficult, but it's necessary to prevent the development of serious health conditions and diseases. Try these techniques to keep stress levels low and anxiety at bay.
What Does Stress Do To The Body?
S tress creates physical and psychological issues that have short and long-term effects on the body. If left untreated, stress can lead to serious health conditions like high blood pressure, stroke, and anxiety disorders. A stress response is the way that the body responds to a perceived threat. Stress responses are natural and categorized into 4 types: fight, flight, freeze, and fawn. During a stress response, the body suspends certain functions like producing growth hormones and repairing tissues.
The natural response to stressors
Once the body identifies a threat, energy is diverted to crucial functions to help the person evaluate and deal with the threat. The pupils start to dilate, the heart rate increases, blood pressure rises, and muscles contract. People may also develop goosebumps or red, flushed skin. These responses usually subside when the body relaxes, and the threat disappears. The body should return to functioning normally, but chronic stress can interfere with the calming down period.
The difference between acute stress and chronic stress
There are 3 types of stress that the body encounters, including acute stress, episodic acute stress, and chronic stress. Acute stress happens suddenly and lasts for a short time. An example of acute stress is getting nervous right before a big test. Episodic acute stress develops when people are constantly dealing with sudden stressful events. Therefore, the body stays in fight or flight mode and never fully cools down. Chronic stress arises when a person is stressed for prolonged periods, like weeks or months. This type of stress leads to chronic or serious issues like a heart attack.
What is Post-Traumatic Stress Disorder?
Acute stress disorder (ASD) is a mental condition that develops within 30 days of experiencing a traumatic incident. The person may experience prolonged stress symptoms for a few weeks, but these symptoms dissipate after a month. Post-Traumatic Stress Disorder (PTSD) is a psychological disorder that develops after a person has experienced one or more traumatic events. The person may have flashbacks, involuntary memories, and may have angry outbursts over a prolonged period. PTSD is managed through cognitive behavioral therapy and medication.
The benefits of stress management techniques
The key to managing stress is to identify stressors and develop healthy ways to deal with and cope with these incidents. Exercise is a great stress reliever because physical activity gets blood flowing and prompts the body to release endorphins, which are happy hormones. Maintaining a healthy diet is also important because providing the body with proper nutrition boosts the immune system and regulates blood pressure. Another great technique is getting adequate amounts of sleep. Sleep enables the body’s muscles and organs to relax and recover while balancing hormones.
Relaxation techniques
Meditation is another stress management technique that can be practiced daily to reduce stress symptoms. Meditation helps to calm the mind, which is great for people struggling with anxiety. People can meditate for just 30 minutes a day to start seeing results. Meditation involves deep breathing to help people focus on the body. Meditation can reduce anxiety and stabilize energy levels.
Reach out to a professional
Anyone dealing with stress should talk to a medical professional. Talking to someone is another stress management technique, and a healthcare provider can connect patients to important resources to manage stress. People exhibiting symptoms of PTSD and ASD should contact a healthcare worker as soon as possible.