Stress Types

Stress is more dangerous than you think. It’s a modern-day disease that everyone faces on different levels. Stress types show whether it can be the most harmful disease of your life or just an ordinary day issue resolves through a single Panadol. Therefore, you must explore the types of stress to deal with more effectively.

Stress types

Types of stress:

Research by an American association shows that there are three types of stress:

1. Acute stress
2. Episodic acute stress
3. Chronic stress

All three types of stress can make us feel uncomfortable. They can cause illness, mental disturbance, and other emotional and psychological issues. Not many stresses are kind of dangerous. However, proper knowledge about its levels is essential.

Why is it important to learn about stress types?

As discussed earlier, not many stress can have a severe effect on your life. But having a specific stress can make the worse condition.

People usually ignore chronic address because it doesn’t create any severe illness or other mental issues. But if you ignore it at all and don’t consider it a serious point, it can turn into long-term stress types that will create alarming situations and be challenging to handle.

Understanding stress and having proper knowledge about its types is essential. We will know how stress affects us physiologically, mentally, and physically. As after determining the pressure, one will deal with it effectively.

Below is a brief description of many stresses, along with their symptoms, causes, and treatment.

What is acute stress?

Acute stress disorder can happen if a person faces one or more sudden traumatic events or situations. When you suddenly have an accident, you can consider the feeling of an acute stress disorder.

As a response to traumatic situations, one may feel some specific symptoms characterized as an acute stress disorder. It can cause physical, mental, and psychological problems and injuries.

Acute stress order had some severe and harmful effects. Like people may feel emotionless, numb, and mentally broken. Symptoms may happen after 3-4 days of the traumatic event and can long till one month.

Someone can quickly treat acute stress disorder within a month. However, if symptoms don’t disappear after a month, it can lead to post-traumatic stress order.

Difference between acute and post-traumatic stress disorder:

Both have almost the same kind of symptoms. However, acute stress is short-term stress that, once diagnosed, can be easily treated well within a month.

Post-traumatic stress disorder is long-term stress. You can treat it the same way as an acute stress disorder, but treatment duration can long up to 3-4 months or even longer.

Examples of acute stress order:

Here are some examples of acute stress

  • For example, you have a taught schedule at your home or job, and suddenly you receive a warning letter from your child’s school. They want you to visit the school as soon as possible; otherwise, it can strike off your child.

  • You don’t have time for that meeting. Your heartbeat and blood pressure might increase, which can lead to other severe heart and blood diseases.

  • When you suddenly miss an accident. It can cause a heart attack, and your sense of emergency might create a migraine.

  • A school is shelling, and it injured a student while shooting. It can cause both physical injury and severe mental trouble, leading to acute stress order within a week or month.

What leads to acute stress disorder?

Acute stress disorder doesn’t happen all at once. It occurs after sudden critical events. If you get any physical injury or a sudden shock, you might get well with that shock or injury. However, human brains extend that traumatic event.

You might be thinking about that trauma all the time. It will create a mess in your brain that might keep you awake all night. The mind may replay videos of that trauma, which keeps you distressing all the time.

This routine-based mental disturbance can lead to acute stress order. Someone can quickly treat this stress initially, and if symptoms long for more than a month, it can cause post-traumatic stress order.

According to research, it expects that 20-30% of people get involved in a severe accident daily. And approximately half of them get affected by post-traumatic stress order. PTSO is somehow more critical than acute stress order.

Other possible causes can be:

  • Life-threatening situations
  • Death of a loved one
  • Natural disasters
  • Sudden severe accidents
  • Mental disorders
  • Work burden and rigid schedules
  • Sexual assault or rape
  • Domestic abuse
  • Severe business losses

On average, women are more susceptible to acute stress disorder because they have a lower immune system than men. A study predicts that almost 38% of women as victims of acute stress disorder.

Symptoms of acute stress:

Someone can quickly diagnose acute stress when symptoms happen after 3-4 days of trauma. These symptoms can stay for a month or a maximum of 40 days. But if it longs for more than a month, there are more chances of post-traumatic stress order.

If someone is previously diagnosed with any serious and critical illness, their life will be at greater risk after being diagnosed with acute stress disorder.

Here are some possible symptoms of acute stress:

  • Intrusion symptoms. Replaying of traumatic scenes in mind and having bad-dreams.
  • Negative-mood symptoms. A numb response to positive emotions like love and care. Feeling dead and not having enough courage to face caregivers.
  • Avoidance symptoms. Suppose you are avoiding people, memories, and places that remind you of some previous traumatic situations.
  • Arousal symptoms. Suppose you are having trouble sleeping at night, not concentrating, and disturbing behaviour.
  • Losing self-control
  • Feeling helplessness
  • chest and heart pain
  • Gut issues
  • Panic attacks and anxiety
  • Headaches
  • Don’t sleep at night.
  • Back pain
  • Loss of appetite
  • Scaring easily

People who have acute stress order may also feel guilty for traumatic events. Like why they were not able to prevent the situation. They might feel guilty for not being able to deal with trauma.

These all symptoms, once diagnosed, should be treated as soon as possible. Because if you ignore them and don’t consult with the doctor. They can end up causing post-traumatic stress order.

Preventions for acute stress disorder:

As human beings, we cannot control natural or sudden unexpected situations. However, we can adopt some habits that can help in preventing acute and post-traumatic stress disorder.

Here are some tips that can help:

  • Consult a doctor immediately after facing a critical traumatic situation
  • Feel free to talk to anyone about your mental condition, like your family or friends
  • Get a proper schedule of your daily routine that helps you to stay active and focus.
  • Try some guided meditation tricks to manage your stress and anxiety.
  • Don’t ever mess up your diet and sleep.
  • Even you get rid of acute stress disorder, try to adopt healthy habits with a routine.

What is episodic acute stress?

Episodic stress disorder is when a person faces difficult situations and events daily.It can cause both physical and mental exhaustion. Other people misunderstand the victim and don’t consider his condition.

Episodic stress can cause lifetime diseases. Someone can not treat it within a week or month. The victim should take good psychiatrist sessions for his adequate consultation and treatment.

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Examples of Episodic stress disorder:

  • For example, your company is getting down day by day. You are trying to solve the issue. But instead of that, it’s just getting worse. That makes you physically and mentally tired.

  • You have a large family to look after, but your source of income is shallow. You spend your whole time thinking about the payment of bills and other home expenses.

  • You are living an unhappy, marrying life. Your partner never understands you. People always take you for granted and don’t consider your problems.

What leads to episodic stress disorder?

Usually, people who take on more responsibilities than they can handle suffer from this stress. Such a person usually lives with a chaotic state of mind. Their routine is always hectic. They don’t live in everyday life.

Such people are always quick to do anything without any proper planning. Therefore, they are mostly victims. Things always go wrong in their lives. People still misunderstand them. People consider their problems as lame.

Such people don’t share their problems with others. They feel uncomfortable while talking about them. That is because of two reasons. One, they don’t consider their issues and ignore them.

Secondly, they might think that other people can’t understand their problems. That leads to the worst condition, along with lifetime damage.

It affects their ability to live in everyday life.

Some other causes of episodic stress can be:

  • Having a tough routine
  • Poor health
  • Overthinking
  • Being pressurized by others
  • Lack of self-control
  • Overburdened load of work
  • Adhering to bad relationships
  • Drinking habits
  • Overeating

Symptoms for episodic stress disorder:

Episodic stress has almost the same symptoms as acute stress; however, symptoms may often happen. Untreated anxiety can cause severe and critical conditions with more often symptoms.

Some common symptoms of episodic stress disorder are as follows:

  • Headaches
  • Relationship problems
  • Fast heartbeat
  • Gastrointestinal problems
  • Irritability and boredom
  • Losing self-control
  • Hypertension
  • Heart diseases and muscular pain
  • Panic attacks
  • High blood pressure
  • Digestion problems

People who have episodic stress disorder, they usually become introverts. They don’t feel comfortable in crowded places. They prefer living alone, as compare to be surrounded by people.

What is chronic stress disorder?

When a person faces complex and challenging situations for a long and indefinite period, they become a victim of chronic stress disorder. In such type, someone meets weird conditions daily.

In chronic stress disorder, things are usually out of your control. Chronic stress causes difficulties daily. So most of the people become used to it. They don’t even consider it a disease or even pressure type.

People usually ignore symptoms of chronic stress. They stop fighting for it. Therefore, such anxiety is challenging to cure and to get rid. Even someone gets a proper treatment, and it is tough to fix it completely.

Examples of chronic stress disorder

Here are some examples of chronic stress:

  • A person who had a stressful childhood becomes a victim of chronic stress. Even in the future, they get a better life; it is complicated for a person to cure chronic stress completely.

  • If someone has a severe accident at a young age, he saved his life, but he becomes disabled. Such people also becomes a victim of chronic stress.

What leads to chronic stress disorder?

Chronic stress results after a long-term, emotionally stressful condition. A chronically, stressful person experiences problematic situations daily.

Situations that are usually out of control cause chronic stress. The root cause of chronic stress usually takes place from a younger age, like childhood. However, it shows its horrible results at adult age.

A study shows that almost 43% of adults become victim of chronic stress. It has no gender discrimination. Women and men can be equally affected by chronic stress.

Other possible causes of chronic stress are as follows:

  • Financial problems
  • Unhappy marriage life
  • Over-demanding job
  • Long-term triggers
  • Emotional pressure
  • Poverty
  • War
  • Racism
  • Stressful childhood
  • Pathological issues
  • Social problems
  • Divorce

Symptoms of Chronic stress disorder

Chronic stress happens from long-term emotional pressure. Its symptoms usually include rough daily based irritating things. Untreated chronic stress can cause psychological stress problems, including physical and mental illness.

Some common symptoms of chronic stress disorder are as follows:

  • Heart problems
  • Problems of the immune system
  • Irritability
  • Unable to sleep
  • Regular headaches
  • Low self-esteem
  • Problems with the nervous system
  • Weight loss or gain
  • Stroke
  • Memory and concentration issues
  • Digestive disorders
  • Cardiovascular
  • Social isolation
  • Anger and anxiety
  • Diabetes
  • High blood pressure
  • Inhibition of growth

Most of the symptoms are the usual daily base problems. People don’t consider these problems a big deal. Therefore, most of the chronically stressful people don’t get treatment.

Treatment for Chronic stress disorder

Depending on the critical situation of chronic stress, one may not get rid of the root cause. However, it is possible to take some steps to prevent the horrible effects of chronic stress on your health.

Here are some suggestions for chronic stress disorder:

2. Other tips:

For chronically stressful people, there is no proper treatment. Else of that, they should adopt some healthy habits and routine like

  • Exercise daily
  • Maintain a proper diet
  • Take better sleep and make it a priority
  • Try relaxation techniques like meditation, yoga, deep breathing
  • Do little things that make you happy
  • Unplug yourself from technology
  • Do an intense workout
  • Spend time with friends or people who make you happy
  • Write down positive affirmations
  • Volunteer
  • Talk to your family, friends, or doctor about your stress.

Keep in mind that it’s ok to be stressed. Everyone feels stress from time to time. But don’t over feel.

However, when you feel that stress started disturbing your life, and then take some immediate steps.

Conclusion

Stress types are very important for knowing what level of stress you are at, and how to deal with it. There are three types of stress: acute, episodic and chronic stress disorder. Not all types of stress are harmful.

Acute stress happens due to sudden and unexpected traumatic situations. Daily routine time problems cause episodic stress, and chronic stress can happen due to long term challenging and traumatic situations.

If you feel any symptom for any kind of stress, don’t ignore it. Diagnose your problem as soon as possible. If necessary, try to consult a doctor. Have a proper diet and maintain a decent lifestyle for preventing any stress types.

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types of stress

Stress is broadly divided into three types psychological stress phsycosocial stress and physical stress. Further there are other 3 types of stress that are sometimes ignored. Acute stress, episode acute stress and chronic stress.i

What is stress?

It is a reaction of the body when it experiences changes. It may respond emotionally, mentally, and physically to the changes. In fact, science considers it as the body’s normal reaction. Positive changes can also cause you to be stressed: it could be a promotion at work or even childbirth.

6 types of stress

  1. Psychological stress. This type of stress deals with cognitive and emotional stress. The triggers include:

Self-criticism
Panic attacks
Anxiety
Attachments
Jealousy
Grief
Anger
Sadness
Frustration
Fear
Psychological stress occurs when people experience situations that trigger physiological and emotional reactions.

  1. Psychosocial stress. People who experience challenging relationships and marriage difficulties are the ones who suffer from psychosocial stress. Relationships can come from a partner, family member, or employee or employer. Its triggers include:
    Isolation
    Loss of a loved one
    Loss of employment
    Lack of social support

  2. Physical stress. As the name implies, physical stress deals with the physical reactions of the body. People may experience this because of the following:

Dental problems
Substance abuse
Dehydration
Hormonal imbalance
Fatigue
Lack of oxygen supply
Environmental pollution
Intense physical labour
Surgery
Infection
Injury
4. Acute stress. This type of stress is severe because it demands an immediate reaction of the body to new changes. However, positive situations can also trigger acute stress. One example is when people are riding a roller coaster and they feel fear.

  1. Chronic stress. This type of stress is found less in nature. Probability of this type of stress is quite below 1 in a million. This stress demands immediate change towards any stimulation or action.

  2. Episode acute stress. This stress is rare and complex stress condition . In this condition character of person changes , individual feels lonely, crazy and sometimes he doesn’t know even it’s state

How to remove stress effectively?

Regardless of the type of stress you can do activities to manage it. To know what these are, here is a list:

  1. Have a positive attitude. Keeping a positive attitude takes steps:

What you need to do first is to accept that there are facts and fiction. Your negative thoughts are just thoughts in your head. They are not facts.
Focus your mind on knowing the positive. Think about the things that make you happy, hopeful, and motivated. These are your motivations in focusing on the positive.

Be thankful for everything. Gratitude creates a positive feeling and energy that influence how you think and feel. Be thankful for even the smallest and simplest things.

  1. Acknowledge the things beyond your control. Wanting to get something makes you do everything to reach it. This is especially true if you are talking about your dreams. As you reach your dreams, there may be situations you cannot control. If you force yourself to it, it can lead to stress. At this point, practice your mind to accept the situation.

  2. Exercise regularly. Being physically active is always good for our overall health. It can help release tension, relax the mind and body, and help you think clearly. All of these are helpful in relieving stress levels.

However, there are many types of exercise you can perform. It can get confusing on which to choose. To start, do light exercises. You can simply go for a walk outside for 30 minutes each day.

You can also perform breathing exercises to help you relax. Yoga is another good workout for stress. There is yoga for beginners you can try performing.

  1. Eat healthily. Your diet is also another way of combating stress. The nutrients you take from food are all healthy for the brain and body. Your meals should contain the right amounts of protein, healthy fats, carbs, and fibre. These are macronutrients that provide energy, keep you focused and alert, and boost your mood.

It is also important to keep a healthy eating behaviour. This can significantly influence your health as well. You should eat your breakfast, lunch, and dinner. It is also important to avoid sweets and other unhealthy foods that affect your mood.

  1. Take a break and have fun. Scheduling time to have fun is healthy for your mental health. It can relieve stress, reduce tension and anxiety, and make you feel better. There are tons of things you can do to have fun: one is going to the beach with family or friends.

At the beach, there are a lot of activities you can do such as swimming. To make it more fun and enjoyable, use a swimming platform made of plastic floating docks. Manufacturers design them to be robust to assure people’s safety. The docks also come in various sizes, shapes, and colours. Check out these plastic floating dock cubes that make a perfect swimming platform.

  1. Get enough sleep. Getting enough sleep can recharge your body and allow you to rest. You need to sleep 7-8 hours a day to completely re-energize. To achieve a good night’s sleep, you can do the following:

Drink a glass of milk
Listen to soft music
Take an aromatic bath
Write a journal
Read a book
Perform breathing exercises

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Stress is defined as emotional and physical tension. Any event or thing that makes you irritated, angry, anxious and depressed, etc. are the symptoms of stress. Stresses vary from person to person. It depends on how a person perceives and interprets anxiousness.

HOW DOES IT WORK?

When we’re in a stress state, our body reacts to it in a “flight or fight” response. It is an acute psychological response that triggers due to the kick of adrenaline hormone such as cortisol, epinephrine and norepinephrine, occurring in the presence of threat physically or mentally. For example, a person who has cynophobia encounters a dog during walking back home, he/she will experience the symptoms of an acute stress response. Her/his heartbeat and breathing will become fast and rapid, gets pale and flushed skin, dilated pupil, excessive sweating and shivering, etc.

WHAT CAUSES STRESS?

There are a plethora of causes of stresses but here we will the most common ones which are as follows:

  1. Work and personal pressure
  2. Change in the pattern of life
  3. Uncertainty
  4. Overburden work
  5. Depression or anxiety
  6. Insomnia
  7. Anger and restlessness
  8. Making bad decisions
  9. Financial instability
  10. Unhealthy lifestyle
  11. Injury or chronic illness

TYPES OF STRESS:

There are two types of stress:

DISTRESS:

Distress is negative stress which can be precarious to health if it is taken prolonged such as obesity, heart diseases, stroke, anxiety and depression, etc. The most common symptoms are misery and poignancies which temporarily cause great physical and mental pain.

For example, a person who is facing financial problems must be facing distress and long term stress can cause further chronic illnesses.

According to the American Psychological Association (APA), Distress is further divided into three types which are as follows:

1. Acute Stress:

The word acute means “less precarious” or “short period”.

Acute stress refers to everyday stress which includes deadlines, any conflict or argument, losing your things or being called for complaint reasons, etc.

This stress doesn’t stay long and might cause acute symptoms such as high blood pressure, rapid pulses, headache, sadness, fatigue and anxiety, etc.

2. Episodic Acute Stress:

The word Episodic means “constant” or “series of events”.

Episodic Acute stress refers to the acute stress which a person is constantly facing for a particular period of time. In this type of stress, a person takes outsized stress from the external stimuli which aren’t really dangerous. It varies from person to person especially the ones who are overly sensitive. The emotions are intense but this stress is not chronic. For example, a person has missed the deadline, now he would overly stress it thinking about how the boss would fire him and he would panic thinking about being homeless and poor. More specifically, the person takes the pressure as a life or death situation.

The patient may suffer symptoms such as uncontrollable anger, irritability, heartburn or gastrointestinal issues, hypertension, unconsiousness, muscular pain and tightness and depression.

3. Chronic Stress:

The word Chronic means “Immedicable” or “Long-term”.

Chronic stress is a response to highly emotional pressure and grieves that is being suffered for a long period of time such as losing a loved one or any shocking experience that changes your life.

Due to prolonged stress, a person may develop huge complications in their body or mind such as losing memory, cardiovascular disease, stroke, weight gain, digestive disorders, coma and anxiety disorders, etc.

EUSTRESS:

Eustress is the opposite of distress. It is a positive stress that promotes motivation, determination, gaining performance, competitiveness, etc. It helps us achieve our aims and goals.

For example, the stress in exams helps us taking our studies seriously and we work hard for it in order to get a degree.

Eustress produces positive feelings, satisfaction, well being and also promotes brainstorming innovative and creative ideas.

According to clinical psychologists, Eustress helps us stay motivated, work towards goals and feel good about life.

According to this study led by psychologist Salvatore R. Maddi, Ph.D., and colleagues at the University of Chicago, using stress in an effective way can lead to productive progress in personal as well as your professional life. Using stress in a positive way and the ability to endure minor to major obstacles is termed as hardiness.

HOW TO OVERCOME STRESS?

We cannot get rid of stress however how happy and contented a person maybe but we can reduce it to some extent through the following ways:

  1. Prefer doing meditation and yoga for relaxation.
  2. Exercise is the best way to keep yourself positive and releasing your stress.
  3. Share feelings with someone. Talking and sharing your feelings with close ones
    causes the release of oxytocin which helps in reducing stress.
  4. Working on hobbies such as painting, singing, reading books, etc
  5. Being punctual and organized in every task.
  6. Giving me time to yourselves and take rest.
  7. Learning new skills to overcome stress.
  8. Keep a healthy lifestyle.
  9. Get enough rest and sleep.
  10. Seek professional help if needed and look for stress management training and techniques.

CONCLUSION:

Stress is a necessity evil. However, how dangerous it may be but without stress, it is impossible for us and for our body to work effectively. It shapes our personality and skills. It makes us stand to the peaks of success. So, in the end, it all matters how we perceive stress.

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Are you sleeping restlessly? Feeling moody or irritable? Feeling isolated and overwhelmed? Are you forgetting little things? If you are feeling like that then don’t worry we all have been there, you are just probably stressed out.

What is stress?
stress

It is the body’s natural defense against danger and predators. It causes the body to flood with hormones that prepare a system to deal with the dangers or to evade. It is also known as a flight or flight mechanism.

When humans face a threat or a challenge, they do a partly physical response. The body activates resources that help people both confront and stay the challenge or get to a safe zone as fast as possible.

The body produces good quantities of chemical epinephrine, cortisol, and norepinephrine. Which aim to the following four chemical reactions:

  1. Level up blood pressure
  2. Sweating
  3. Alertness
  4. Heightened muscle preparedness

These factors enhance your ability to respond to a potentially challenging situation and hazardous situation. Epinephrine and norephedrine also cause a quick heart rate.

Environmental factors that cause these reactions are called stressors. Examples include aggressive behavior, noises, scary moments in a movie, a speeding car, breakup, or even going out on a first date. If you take too much constant stress, it can have a long-term negative effect on your health.

Causes of stress

Everyone has different stress causes to bring about. According to surveys, work stress tops the list. 40% of U.S. workers also admit that work is the biggest source of stress in their lives.

Main causes of these working stress include being unhappy in you job, working for long hours ( usually more than eight hours), having too much responsibility or heavy work workload, having poor management, or no to say in the decision making progress, unclear expectations of your work, being insecure about your chances for the advancement of risk of termination, being insecure about your chances of advancement of risk of termination, facing harassment at work or discrimination, especially if your company isn’t supportive.

Life stresses can also have a big bounce. Example of life stresses are divorce, the death of a loved one, increase in financial obligations, loss of a job, moving to a new home, getting married, emotional problems( like anxiety, depression, grief, anger, low self-esteem, guilt), a traumatic event such as theft, natural disaster, rape, or violence against or a love one, taking care of a sick family member or an elderly.

Rather than outside, sometimes, the stress comes from inside. You can stress yourself out just by nervous and worrying about things. All these aspects can start to stress:

  1. Uncertainty and fear
    fear
    When you daily hear about the threats of global warming, terrorist attacks, toxic chemicals, discrimination issues, it can cause you to feel stressed, mainly you feel like you have no control over those events.

  2. Perception and Attitudes

How you view a particular situation or the world can determine if it is going to cause you fear or not. For example, if your camera kit is stolen and you take the mindset like “ OK” I don’t need to worry about it, I have insurance for it, the company will pay for a new one. With a mindset like this, you will be far stressed. On the other hand, the people who feel like “I’ll never get it back and what if the criminals come back and steal again, then those types of people are going to be more stressed.

  1. Unrealistic expectations

No one is perfect in this world nowadays. You are destined to feel more stressed, when you expect to do everything right all the time or when things don’t go as expected.

  1. Change

Any big life change can be stressful. Even a happy event like a job promotion or a wedding. More distasteful events, such as major financial setbacks, divorce, breakup, or death of someone you care about can be significant sources of stress.

Your stress level will differ depending on how you respond to situations and on your personality. Some people let go of everything. To them, life stresses and work stresses are just minor stones on the road.

How to reduce stress- healthy habits for a simpler life

Reducing stress doesn’t have to be hard and everything I want to share today is practices that are easy to incorporate into everyday life!

Reducing stress while keeping it simple, let’s dive in!

For the past four years, I have dealt with the after-effects of severe stress and exhaustion and it is not always fun. But it’s given me years of experience in dealing with pressure, stress, and priorities. so, I hope you find some of these useful and helpful.

  1. Schedule breathing room

The first thing you have to do is to schedule your week with a bit of flexibility. I usually sit down on Sundays, I roughly plan out my week and I usually plot in times for a break so I know that I have time to do things.

One thing I don’t get particularly like I get tired in my head faster than regular people.

So I usually schedule one hour of doing nothing every day. As a family makes sure not to over-schedule your free time and weekends.

  1. Go for walks
    fear
    Get out and get some fresh air and move that body around. I find that when I walk I talk out loud to myself but if I’m stuck practically and mentally in some kind of problem then it helps me to just walk around and talk it out with myself.

I find that when I talk and walk around like this it gives me a new perspective and when I get back I feel a lot better and I might even have solved the problem completely.

  1. Get it out on paper

Number three is getting things out on paper if your head is cluttered it helps a lot to just get it out of here and down on paper. If your head is filled with practical things then make a to-do list. Get it out of there and make space mentally and then just get the things done.

  1. Shift your focus

    What you are focusing on grows and I usually do this by practicing gratitude. Go to bed every night with a positive mindset.

A way of shifting your focus can be to choose to experiment when you are doing your favorite things.

  1. Meditation

    Number five is meditation. I’m not a pro at meditation but I’ve been practicing mindfulness on and off for the past years and there is no doubt in my mind that it works.

I prefer the meditation that helps me let go of my thoughts and feelings. And just refocusing back on the breath and the body scan meditation.

Meditation switches help me relax my body and just turn my head off.

  1. Limit random info

Another thing that helps reduce stress is to limit your input streams. The more information I fill my head with, the more I have to process. I tend to stay on news and social media as much as possible.

Try to limit your use of social media. They are super practical. I am not saying you to be uninformed, I am saying to be conscious of how much you ask your head to process new information.

  1. Deep breaths

Number seven is so simple and probably the practical that I use the most is deep breaths. Deep breaths calm my body and refocus my mind.

When I take a few seconds to reconnect it releases a lot of the stress in my body and my mind.

I hope you found some of these practices helpful.

Stress is any feeling provoked by annoying, psychological distress, unhappiness, the frustration that results in emotional or physical tension. When the human body show response to any critical circumstances, stress appears. Stress is a normal behavior. In certain conditions, stress can be helpful. It makes you prepare for something worse or a challenging situation. You become responsible in response to stress. Stress can improve your performance. Stress can be harmful if persists for long period. Long-term feelings of stress can lead to severe physiological and psychological problems that include, cardiovascular disease, diabetes, obesity, depression or anxiety, dermatological problems, and hormonal disturbance. Other illnesses include headache, stomach upset, sexual issues, and forgetfulness.

How to reduce stress in your life?

Stress is triggered by certain conditions, events, situations, and specific circumstances that cannot be removed by giving any therapy. Since these emotions are related to the inside of the human mind and the environment.

Physical means cannot control these conditions. However, there are some medications available to reduce the signs and symptoms of stress. These medications only provide symptomatic treatment to some physical conditions that are produced by stress. For sleep management tranquilizers can be given in minor doses, and antidepressants treat anxiety. The other treatment to manage physiological illnesses caused by stress can also be given to the patient.

Psychotherapies are preferable to manage stress. Drugs are not the first choice for treatment until or unless the condition of the patient is severe.

The strategies to reduce stress-related condition include

What is the first step to reducing stress?

One must identify the triggers of stress. What are the things that provoke bad feelings in you? When you feel stressed? What are the situations that make to annoy?

Knowing the answer to all these questions is the solution to the problem. Once you identify the root cause, it will be easy for you to deal with your stress. You can avoid all those things that are responsible for your problem.

Be strong, and take control of yourself and the situation. There is always a solution to every trouble. You need to focus on your strength and build them. Controlling your issues by yourself gives power and energy. Take control of your life in your hands.

Accept the reality

There are certain things in life that you cannot change. It is a reality. You cannot achieve everything in your life. Don’t waste your time thinking about those things that you can’t change. Do focus on those moments that are in your control.

Make yourself physically active

You can make yourself physically active in many ways. One of the best ways is to take a morning walk. It will give you pleasure and a feeling of freshness. It makes you calm and takes yourself away from your negative thoughts.

Exercise can also help in reducing mental stress. Physical exertion sometimes takes you away from all the negative feelings. Exercise not only provides mental relief by lowering stress hormones but also makes you physically fit. It will help you in treating your physical illnesses like blood pressure, diabetes, and sleep disorders.

To make yourself physically active you can take part in indoor and outdoor physical games of your choice. It provides you some moments away from your atmosphere and helps forget all the wrong thoughts.

Meditation

Meditation provides calmness and reduces anxiety. It helps enhance your focus and concentration. It brings inner peace by reducing stress. It is very simple to apply. Anybody can do it easily. It is not expensive and does not require any tool. Meditation helps reduce your behavioral problems by keeping your focus on positivity, reducing negative thoughts, and increasing tolerance. In this way, meditation improves your physical health also.

Take a healthy diet

Eating a balanced and healthy diet only improves the overall physical health but also help to fight against stress. There are many groups of foods that help to reduce stress by increasing the serotonin level and reducing adrenaline and cortisol levels. Food like oatmeals, carbohydrates, vitamin C, spinach, fish, almond, milk, and some herbal supplements cope with the stress.

Take good sleep

Sleep is a powerful tool to bust stress. A regular good sleep help improves concentration, calmness, enhances body energy, and manages the mood.

Breathing

Deep breathing helps you to reduce stress by making you relaxed. Breathing exercises reduce blood pressure, anxiety, and heart rate. It releases tension and reduces stress. Breathing exercises are very easy to perform. They are effective and convenient. They do not require any special tools. You can perform these exercises whenever and wherever you want.

Smoking, caffeine, and alcohol

Don’t trust unhealthy practices. Smoking, caffeine, and alcohol may provide you temporary relief, but in long-term consumption, they will create a new problem for you. These habits do not solve the cause of a problem. Instead, you hide behind these things, you should face the problem.

Social Gatherings

Making connections with friends, family, relatives, colleagues, and neighbors provides strong support in your weak moments of life.

Spending time with friends and speaking your heart out with them is itself a good therapy.

Making good relation with family and relative always give you support whenever you need them.

Flexible behavior

Flexibility in behavior helps you to deal with the problems of life without going into stress. Resilience in life produces a positive approach to deal with different issues of life. It increases tolerance that helps you stay calm and free from anxiety.

Forgive and help other people

Forgiveness produces a sense of well-being in the mood. When you forgive people, you feel great. It creates positivity in your body and soul. When helping other people who are in a situation worse than you give you a feeling of satisfaction, real happiness, and inner peace. You can forget your problem.

Visit a psychiatrist

By visiting psychiatrist and taking professional advice is the best option to help yourself. Who else can better guide you than a qualified person?

Counseling therapy

A therapist can guide you with the best strategies to help deal with your issues. A counselor helps you identify the reasons for your problem. He not only identifies the causes but will also give you the solution to your issues.

Other minor activities

There are so many other activities that can help reduce your stress. You may eat your favorite food, watch your favorite movie, you can go shopping, and visit a place you like the most. You can read a book of your choice or can write something you like. You can listen to music or spend time with your pet.

Conclusion

In a nutshell, stress can be defeated easily just by taking control of yourself. Think positive and strengthen your energy levels. Small lifestyle changes can bring huge relief.