There is several questions for you to ponder on: "Have you ever felt so overwhelmed by daily pressures that it started affecting your sleep, mood, or overall well-being?
"What if I told you that stress isn't always about big, dramatic events, but often stems from the little things we face every day?"
Can you imagine living in a constant state of fight-or-flight, and what that would do to your body and mind over time?"
WHAT IS STRESS?
How we respond to occasional stress is regulated by the hypothalamus -pituitary- adrenal access (HPA) axis, which releases cortisol—the primary stress hormone in humans. Occasional stress activates the HPA axis, triggering a fight-or-flight response. This scenario of adrenal production could be result of real or perceived stress or result of your caffeine intake. During stress response all your parasympathetic response and support activities are reduced in order for sympathetic brain to support response to the ‘danger’ – the stressor that caused stress response. So, processes like digestion, rest are diminished and whenever you are stressed your digestion won’t work properly and you won’t be able to relax and rest.
Over time, HPA response and chronic stress significantly impacts people’s health, increasing the risk of developing mood disorders and behavioral, physical, and cognitive issues. Stress is cause of many chronic conditions including reduced cognitive function, cancer, cardiovascular disuses, mental health conditions, fatigue, sleep issues, and many more.
There is Acute and Chronic stress (over prolong time). Chronic stress is much more dangerous because it is much harder to manage and reduce.
Examples of Chronic Stress
Workplace Stress:
Example: A demanding job with long hours, tight deadlines, and a high level of responsibility can lead to chronic stress.
Impact: This can result in burnout, decreased productivity, and physical health issues like high blood pressure or heart disease.
Financial Stress:
Example: Constant worry about paying bills, debt, or financial instability.
Impact: This can cause anxiety, insomnia, and even lead to depression.
Caregiving Stress:
Example: Taking care of an elderly parent or a chronically ill family member.
Impact: This can lead to emotional exhaustion, a weakened immune system, and neglect of one’s own health.
Academic Stress:
Example: Students facing pressure to achieve high grades and meet academic expectations.
Impact: This can cause mental health issues like anxiety and depression, and physical problems like headaches and digestive issues.
STRESS MANAGEMENT SOLUTIONS
Delegating tasks
Assess your expectations and perceptions
Assess your chronic ‘lack of time’ and urgency
How to slow down?
Support your emotional body
Support your energetic body
Schedule self-care
Strategies to Resolve and Manage Chronic Stress
Mindfulness and Meditation:
Strategy: Practicing mindfulness meditation helps reduce stress by focusing on the present moment and calming the mind.
Example: Apps like Headspace or Calm can guide you through meditation exercises.
Physical Activity:
Strategy: Regular exercise releases endorphins, which are natural stress relievers.
Example: Activities like yoga, jogging, or even a daily walk can help manage stress levels.
Time Management:
Strategy: Prioritizing tasks and breaking them into manageable chunks can reduce the feeling of being overwhelmed.
Example: Using tools like planners or digital apps to organize your schedule and set realistic goals.
Social Support:
Strategy: Talking to friends, family, or a therapist provides emotional support and practical advice.
Example: Joining a support group for people facing similar stressors can offer a sense of community and shared understanding.
Do you have your own Stress Relief Toolbox?
Everyone's tool box will be unique!
There's no one-size-fits-all approach for managing stress.
Choose couple of tools listed above that resonates with you and practice every day. Start with 5min and build up slowly to longer time, but practice every day.
CONSISTENCY is the KEY!
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