How stress can be so terrible for us?
To get through difficult situations, our bodies require the stress-induced "fight or flight" reaction. When you detect a threat or danger, your body responds by releasing stress hormones, tightening your muscles, raising your blood pressure, making your heart and lungs work harder, and releasing a rush of fat and sugar to provide energy. When the danger has passed, your body returns to normal functions.
If you are stressed out repeatedly, the stress reaction can become permanent and create long-term harm, including chronic inflammation — the persistent activation of the immune system, which dramatically increases the risk of several diseases such as dementia, heart disease, and stroke.
Combating stress:
The most effective way to deal with stress is to get at least seven hours of sleep per day, eat a mostly plant-based diet, exercise regularly, meditate, and stay socially engaged. "Practicing all of these healthy habits helps you become more resilient and better able to adapt to life's challenging situations," says Dr. Shalu Ramchandani, an integrative medicine specialist at the Harvard-affiliated Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital.
Another thing that can help is to calm the body's stress response whenever you feel provoked. Try any of these suggestions for immediate relief.
Perform a relaxing workout:
Herbert Benson, a professor at Harvard Medical School, identified the relaxation reaction as the opposite of the stress response. It slows your breathing, lowers your heart rate, and decreases your stress hormones.
Prof. Ramchandani suggests a simple breathing practice, such as taking 10 extremely slow breaths in and out. Alternatively, try an imaging exercise: "Imagine being in your favorite vacation spot, perhaps the beach or nature," Dr. Ramchandani says. "Imagine all of the feelings you'd feel there, including the sight and sound of the waves, the scent of the ocean, and the breeze brushing against your skin. Hold this image for a few minutes to experience the soothing impact."
Shake out the muscles in your body:
When you're stressed, your muscles stiffen. Stretching can help relieve tension. "Inhale while sitting or standing, then raise your arms overhead, lace your fingers together, stretch, release your fingers, and exhale as you lower your arms to each side. Dr. Ramchandani advises, "Repeat three times."
Take a break to practice mindfulness. Being aware promotes relaxation by bringing you to the present moment; it might disrupt a cycle of anxious thoughts. It's similar to a real-time visualization exercise in which you take notes on all of your senses while doing something relaxing.It may be holding a cup of tea and feeling the warmth in your hands, the aroma of the tea, and how it feels as it passes down your throat.
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