Untangling Stress to Learn to Manage It

Stress is our body's natural response to situations we perceive as threatening or challenging. While a little stress can be motivating and necessary for our survival, the problem arises when it becomes chronic. In today's society, marked by fast-paced lives and constant demands, chronic stress has become a common health concern, affecting both our mind and body.

Stress is the body's way of responding to any type of demand or threat. When it feels threatened, the body undergoes physical and chemical changes that prepare it for action, known as the "fight or flight" response . In the short term, these reactions are beneficial; however, when stress is prolonged, it can cause wear and tear on the body. Research from Stanford University has shown that chronic stress can contribute to health problems such as heart disease, high blood pressure, diabetes, depression, and anxiety .

THREE Strategies for Stress Management

1.      Mindfulness and Meditation

Mindfulness and meditation have been shown to significantly reduce stress levels by improving our ability to regulate emotions and decreasing the tendency to overreact to stressful situations. A study by Lazar, SW et al. (2005) at Harvard University illustrates how meditation not only reduces stress but also improves aspects of health such as attention, pain regulation, and more .

How to get started ? Spend a few minutes each day practicing meditation or mindfulness. You can start with guided meditation apps or simply dedicate a moment of your day to quiet reflection, focusing on your breathing and being present .

2.      Physical Exercise

Regular exercise is one of the best ways to relax your body and mind. Research by Ratey, J.J. (2008) and others at the University of California, Los Angeles has published studies demonstrating how exercise releases endorphins, chemicals in the brain that act as the body's natural painkillers and improve mood .

How to incorporate it ? Find physical activities you enjoy and can regularly integrate into your routine. Whether it's walking, running, swimming, or yoga, the important thing is to move your body and have fun at the same time.

3.      Controlled Breathing Techniques

Specific breathing techniques can be extremely effective in reducing stress. Research by Brown, RP & Gerbarg, PL (2005) indicates that diaphragmatic breathing , for example, helps reduce heart rate and can induce a sense of calm. Try inhaling slowly to the count of four, holding your breath for four seconds, and then exhaling slowly to the count of four.

Managing stress isn't just about improving momentary well-being; it's essential for maintaining long-term health. Adopting stress management techniques can not only improve your quality of life but also protect you from a variety of health problems related to chronic stress. We encourage you to try these strategies and discover which ones work best for you, helping you live a more fulfilling and peaceful life.

 

References

1. Sapolsky, R.M. "Why Zebras Don't Get Ulcers," Henry Holt and Co., 2004.
2. Lazar, SW et al. "Meditation experience is associated with increased cortical thickness," NeuroReport, 2005.
3. Ratey, J.J. "Spark: The Revolutionary New Science of Exercise and the Brain," Little, Brown Spark, 2008.
4. Brown, RP & Gerbarg, PL "The Healing Power of the Breath," Shambhala, 2012.