9 Ways to Relieve Stress – What Are the Symptoms of Stress?
What are the symptoms of stress? Stress can manifest itself in many different ways, and it’s important to distinguish which type of stress you are feeling if you want to properly manage it. Learn more about the behavioural symptoms of stress and the physical symptoms of stress, and what can be done to alleviate stress on both fronts.
1) Eat well
High-quality foods provide your body with a steady flow of energy, so you’re not constantly in search of snacks. Ideally, make meals big enough that you feel full and energized for at least three hours after eating. And whenever possible, opt for healthy food options that are rich in lean protein, whole grains, and fresh produce. You should also make sure you eat breakfast—it’s widely regarded as one of the most important meals of your day! Bottom line: avoid processed foods and refined sugars—they can actually exacerbate stress.
2) Exercise
Exercise is a great stress reliever. Whether you prefer walking, hiking, biking, or yoga (or any other physical activity) make it a point to find some time in your busy schedule for exercise. Even just 10 minutes can help clear your mind and relieve stress. In fact, according to a 2008 study by Exercise Is Medicine Inc., more than 80 percent of patients said that physical activity helped relieve their stress symptoms. That’s because exercise increases blood flow and oxygenation in your body which helps take your mind off of whatever has you stressed out. On top of that, exercise also releases endorphins into your system which create positive emotions and feelings.
3) Know your limits
If you work in an office, be sure that your colleagues know what you can handle. If someone tries to pile too much on your plate and dump extra work onto you at a moment’s notice, make it clear that it’s simply not possible. Don’t apologize or try to come up with excuses; just kindly but firmly refuse when they need something done quickly (and ask if they can have it done later). Maintaining good boundaries with your superiors is important because once people realize that you don’t overwork yourself, others will think twice before asking for favors.
4) Have a glass of wine
Many studies have linked moderate alcohol consumption with lower risk for heart disease, diabetes, and mortality in general. Some have gone so far as to call booze heart-healthy water. Moderate drinkers are 40 percent less likely than nondrinkers to die from heart disease. In addition, red wine is rich in phytochemicals—plant chemicals with powerful antioxidant properties that reduce inflammation and may help guard against Alzheimer’s and Parkinson’s diseases. The more you drink, however, the higher your risk for certain cancers; heavy drinking can also lead to liver damage. So how much is too much? The recommended amount is up for debate—some say one glass a day; others say two glasses a day for women and three or four glasses a day for men.
5) Get enough sleep
Most people don’t get enough sleep. If you’re not sure if you’re getting enough sleep, take our general recommended sleeping hours and add one hour. Not sure if that is enough for you personally? Take a minute to reflect on how you feel when you wake up in the morning. If there are times when your energy levels are low (you don’t want to get out of bed) or times when you find yourself needing an extra cup of coffee (or two) just to function, those can be signs that your body isn’t getting enough sleep at night.
6) Focus on your health
You might be in a rush right now, but that’s not an excuse to be unhealthy. Take time each day to focus on your health—you’ll get less stressed, have more energy, and look better. From eating a balanced diet to getting regular exercise and even just turning off technology for a few hours each day, take steps today toward living a healthy life. And remember: it all starts with choosing small changes over big ones. For example, when you’re in line at Starbucks tomorrow morning, instead of ordering some complicated beverage with caramel drizzle and whipped cream on top—go for plain coffee or tea instead. It may seem like no big deal now, but small changes will lead you toward major benefits later on.
7) Meditate
Meditation is one of those concepts that sounds a lot easier than it actually is, but there are still countless ways to practice. You can find mindfulness exercises on YouTube and, if you’re just starting out, any smartphone app or guided meditation track will work. I also highly recommend checking out Centerpointe Research Institute for further meditation guidance. Whether you need quick relaxation or a more in-depth study session, these recordings are excellent tools for staying focused and practicing mindfulness. After listening daily for two weeks, my brain feels at ease and I don’t feel stressed anymore—it may sound like woo-woo science, but it works!
8) Work on building relationships with people you trust
Relationships with friends and family are a great way to relieve stress. Don’t be afraid to reach out when you need a sympathetic ear. When we’re feeling stressed, it’s often difficult to talk about what’s bothering us, but having someone we trust makes it easier to open up and express our concerns. If you don’t have anyone in your life that you feel comfortable talking about personal issues with, seek out professional support from friends or family. Don’t be afraid of asking for help! Remember, communicating is always better than bottling up emotions—it can cause more stress if we keep our feelings inside.
behavioural symptoms of stress
how we act when we’re stressed. stress can show up in our relationships and how we communicate with other people. for example, you might be short-tempered with your spouse or snapping at your coworkers. these responses may seem like normal behaviour, but if they start showing up more often or if they’re more intense than usual, it could be a sign that stress is taking its toll on you.
physical symptoms of stress
Ask your doctor if stress is responsible for physical symptoms you’re experiencing. For example, are you having a hard time sleeping or eating because work has been piling up? If so, talk with your employer about delegating some tasks, taking on new roles, or finding a second job that helps take some pressure off. #stressrelief Tip: Exercise can help reduce physical symptoms of stress. Schedule me time into your calendar if it sounds impossible to fit it in otherwise—and get moving! Even 10 minutes at a stretch will do wonders for reducing muscle tension and lifting your mood.
physical effects of stress
Physically, stress can have some negative effects on your body. In fact, it’s not uncommon for stress to have an adverse effect on your health. When you are stressed out, you may notice that you are experiencing headaches, stomach problems like nausea and diarrhea, chest pain and rapid heartbeat. Additionally, when we’re stressed out, our immune system becomes compromised. As a result we may be more likely to get sick because of stress than people who aren’t constantly in survival mode. In order to stay healthy under stressful circumstances it is imperative that we learn how to manage and alleviate stress in our lives as quickly as possible so that we don’t end up harming ourselves physically or mentally in any way because of stress.
chronic stress symptoms
If you find yourself constantly feeling anxious or stressed out, or if you’re a little jittery at work, it might be time to seek help for your chronic stress symptoms. It’s important that we have some stress in our lives; it can often keep us sharp, focused and motivated. But constant worry and anxiety is a drain on your physical health and mental state. Don’t forget that there are plenty of things you can do to reduce chronic stress symptoms, too. Check out these tips on coping with everyday anxiety so you don’t feel stressed out every time something comes up.
behavioural symptoms of stress at work
Job-related stress has been linked to everything from migraine headaches and back pain to depression, anxiety, and insomnia. Behavioral symptoms of stress at work might include: Being irritable or snapping at colleagues for minor infractions; Taking more sick days than usual; Overwhelming feelings of isolation at work, like not having anyone to talk with about your job; A lack of motivation or interest in projects that used to be exciting. If you’re concerned about behavioral symptoms caused by stress at work, there are lots of things you can do before you burn out—or worse.
psychological effects of stress
Anxiety and depression ; Anger, hostility, emotional outbursts, mood swings; Eating problems like loss of appetite or overeating; Sleep disturbances including insomnia or oversleeping; Difficulties concentrating; Feelings of detachment from others and/or feeling numb ; Worries about performance in school or at work. If your stress is related to a particular problem such as a broken relationship, failed exam or job termination , try talking with someone who can help you find a solution. You might also try talking with someone if you’re feeling so tense that it’s affecting your work or health.
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