How Stress Affects Your Physical and Mental Health

Feeling overwhelmed these days can be very common, and frankly, we have all been through it. So, we understand that life can get overwhelming, and sometimes we may even say that stress is just "something happening" in our head. However, the reality is that your body and mind are very much connected so that when one experiences the stress, the other one is bound to react too.

Now, if you have been experiencing the feeling of tiredness, irritability, or just being out of sorts, then probably it is stress communication through your body. Let us explain the mechanism of stress and the ways that you can adopt to reduce it.

Stress explained

Stress can be understood as an alarm clock that keeps ringing forever. In the past, humans had very good reasons for having such alarm clocks, as they were for running away or hiding from dangerous animals. Once you have stress, your body releases chemicals, preparing you physically and mentally for a fight or a flight.

We don't have to deal with lions nowadays. Instead, we "fight" with traffic, to-do lists, and bills. Since we are unable to run away from these situations, the alarm keeps on sounding, and that is the moment it starts to affect us negatively. This is only one example of how stress and health are closely linked.

How Stress Affects Your Body

When that "alarm" keeps going for too long, your body begins to suffer. Here are some typical symptoms that you might experience:

• Feeling wiped out: Even if you had a good night's sleep, stress can drain you of energy to a great extent.

• Headaches: A lot of times after a stress headache, you will notice that rubbing your neck and shoulders can relieve some of the tension.

• Digestive Problems: Remember feeling "butterflies" in your stomach or even stomach pain before a big presentation? The communication of your brain to your stomach is responsible for that gut feeling.

• Lowered resistance to infection: Long term stress can impair the functioning of your immune system resulting in greater susceptibility to infections like colds and flu.

How Stress Affects Your Mind

Changes in your body aren't the only ones that can be observed; your mental health can be affected as well. Some of the changes may include:

• Anxiousness: How difficult is it for you to just shut off "what if" thoughts that keep coming into your head?

• Changes in your mood: Your tolerance level will be so low that you might be verbally abusive at times with friends and relatives.

• Decresed Memory: Trouble focusing, hard time remembering where you left your keys

• Depression: It's quite likely that beginning and chronic stress will have negative effects on your emotional well-being.

Simple Ways to Cope

Fortunately for us, stress isn't something we have to "accept." In fact, there are simple steps that can be taken today helping you to stop stress in its tracks.

1. Just Breathe

In fact, it may sound quite plain; however, it really works. Whenever you take deep and slow breaths, you actually send the message to your brain that you are not in any danger. So why not give it a go? Breathe in for 4 seconds and then breathe out for 4 seconds. It is highly recommended to perform this breathing exercise 5 times.

2. Move Your Body

No, you certainly don't have to track your time in order to run a marathon after all. Walking for 10 minutes around your house can be enough to "burn off" stress hormones from your blood. However, it would be better if you go to a place where there is a lot of greenery, trees, and clean air; they help a lot in soothing the mind.

3. Talk to Someone

Besides reducing it to breaking down a problem, sharing your problems with a very close person can even help you emotionally. You don't even have to be fixed from your troubles; just having someone listening to you is already a great relief.

4. Write It Down

If your mind is all over the place, then resort to a simple solution: a piece of paper. List down all the things that are paining or bothering you. Once you have done this, your brain doesn't need to keep all the information in its working memory.

How to Prevent Stress Before It Starts

Although we can not eliminate totally the problems, we can build a "shield" between ourselves and them. This is called maintaining wellness.

• Sleep is Key: Shoot for 7 to 8 hours. When you are tired, everything will appear more difficult.

• Eat Real Food: Walk toward making your diet consist mainly of fruits, vegetables, and water. Overdoing sugar and coffee can indeed make you feel more anxious.

• Say "No" More Often: Remember that you are not the one and only who should do everything for everyone. It is legitimate and fine to keep your time for yourself.

• Find Joy: Choose one thing every day that will make your heart sing. For instance, it could be reading a book, playing with a pet, or tuning into music. Ultimately, joy is the best remedy for stress.

When to Ask for Help

Sometimes the pressure gets too much, and that is fine. Maybe you are stuck in bed and cannot find a reason to get up. Or maybe you're anxious quite often; in both cases, you should consult with a doctor or a therapist. Seeking assistance means you are strong, not that you are weak.

Conclusion

Stress and your body are intimately connected. Little by little, through small and simple actions, you can regain your old self. Certain things do not have to be changed at once. Just decide on one thing that is, for instance, a short walk or a deep breath and start from there. You are worthy of feeling tranquil and healthy.