5 Ways To Manage Stress And The Impact It Has On Our Health

Have you ever experienced sweaty hands before meeting on a first date?

Or felt anxious about performing well in a job interview?

Stress is a normal part of being human. It is a powerful force on our body affecting it both positively and negatively.  

There are two kinds of stress: 
​

• Positive Stress: In small doses, this can motivate us to perform better in a stressful situation.  
• Negative Stress: Long-term or chronic stress can have serious health effects on the body. 

Let’s take a look at how stress affects our bodies and what we can do to keep our stress levels low and our lifestyle and overall health high. 

How Stress Affects Our Health

Stress is also referred to as the "fight or flight response". 

When you’re placed into a stressful situation, your body responds automatically. Your brain releases the stress hormones, cortisol and adrenaline, automatically into your bloodstream.

This causes numerous side effects:

• Blood is pumped more forcefully throughout your body causing your heartbeat to quicken. ​
• Your lungs work harder to bring more oxygen into the body causing you to breathe more rapidly.  
• Glucose is more readily available throughout the body. 
• Muscles tense, ready to spring into action if needed. 
• The body diverts resources from systemic functions that aren’t needed, such as digestion and reproduction. 

This automatic response is completely normal.

It's how our ancestors survived. However, today we aren’t likely to face the same threats as our ancestors. Instead, the stresses of daily life, paying bills, meeting deadlines, and juggling childcare, are what elicit the fight or flight response today.

As a result, stress may be constantly stuck in the “on” position, which can have serious consequences for our health.  

Small, short-lived stress can affect your digestive system by giving you nausea before a presentation or a headache while arguing with your spouse. However, even these short-lived bouts of stress can still have a lasting effect on your body. 

Additionally, long-term activation of the stress response system can disrupt all of your body’s functioning systems. Moreover, it can leave you fatigued, unable to concentrate, and irritable for no good reason. 

Repeated stress can inflame the circulatory system and affect cholesterol levels, possibly leading to a heart attack.

The longer the stress lasts, the worse it is for both your mind and body functioning.

This is called chronic stress. 

Chronic stress puts your body at risk for:

• Digestive issues
• Headaches
• Muscle tension and pain
• Heart disease
• Heart attack
• High blood pressure
• Stroke
• Weight gain
• Low libido 
• Asthma
• Autoimmune disorders
• Cancer

Chronic stress can put you at risk mentally for: 

• Anxiety
• Depression
• Sleep problems
• Memory and concentration impairment
• Appetite changes
• Mood changes 
• Low energy
• Negative behavioral changes to cope with stress such as smoking

​
Since chronic stress has such adverse effects on the mind and body, it's important to reduce your stress levels. Not only will it make you feel better right now, but may also protect your health long-term. 

5 Ways to Manage Stress

Fortunately, it is possible to relieve chronic stress and to keep yourself from activating the sympathetic nervous system when you don’t need it. 

1. Identify What’s Causing the Stress. 

Keep a journal with you to help you monitor what causes you stress throughout the day. When you engage with the cause of your stress, write down exactly what happened, your thoughts, and your overall mood. 

Once you have identified the cause, you will be able to develop a plan to address it. This means setting realistic expectations for yourself and asking for help when you need it. 
​
2. Create a  Support System. 

Reach out to a close friend or family member that you have a strong relationship with and let them know what’s going on.

Share your burden with them and welcome any guidance and support they give. They may also be experiencing the same challenges as you and be able to provide useful ideas and perspectives. 
​
No one needs to face their struggles alone. 

3. Exercise
​
Virtually any form of exercise can act as a stress reliever. Being active boosts your endorphins and provides a distraction from the stresses of daily life.

Moreover, it improves your mood. Regular exercise can increase self-confidence, help you relax, and lower symptoms of mild depression and anxiety. 

Exercise can also reduce stress by providing your body with relief while imitating its effects. As a result, your body and its systems become more accustomed to working together. 

Furthermore, exercising can help protect your body from the harmful effects of stress, including those that affect the cardiovascular, digestive, and immune systems.
​
Lastly, exercise can also improve your sleep, which is often disrupted by stress, depression, and anxiety.

4. Eat Nutrient-Dense Foods

A healthy, balanced, and nutritious diet can help in numerous ways:
​

• Repair damaged cells and support a healthy immune system. 
• Research suggests that polyunsaturated fats, such as omega-3 fats, and vegetables may help regulate cortisol levels.
• Consuming more fiber increases alertness and reduces stress perception.
• Fruits and vegetables contain numerous vitamins and minerals that work to neutralize the harmful effects of stress. 

When you're too busy to cook when you get home, try meal prepping to ensure you're eating nourishing and healthy meals that support both your mind and body.

5. Get Between 7 and 8 Hours of Sleep Every Night

Individuals who suffer from chronic stress often struggle with a lack of quality sleep.

Here are some important steps you can take to ensure you’re getting the right amount of sleep:
​

• Go to bed at the same time every night.
• Strive to sleep for at least 7 hours.
• Eliminate distractions, such as television or cell phone from your room at least 30 minutes before going to bed. 
• Engage in winding down activities such as a bath, soothing music, and/or a good book.
• Practice meditation or mindfulness techniques. 
• Avoid intense exercise or heavy eating before bed.

Stress is an expected and normal part of being human, and it can even be beneficial in small amounts. A chronic state of stress, on the other hand, can be detrimental to your health. 

You can relieve your mental and physical symptoms of stress by learning to manage it. A stress-management strategy can help you manage stress in a way that is effective and reduces its long-term harmful effects.

Interested in learning more? 
​
Check out our services to learn how you can manage your stress and create a life you love! 

Our Services