How can stress be effectively reduced?
stress is a part of everyday life for many people. the psychologist Dr. Adam Borland of Cleveland Clinic in the US explains how stress works and how to deal with it in a healthy way before the stress level rises to the point where it gets out of control.
How does stress occur?
on stress According to the expert, it is the body’s response to a challenge or a demand. Stress can be triggered by a variety of events, ranging from small everyday nuisances to major changes like divorce or losing one’s job.
The so called stress response includes physical components such as increased heart rate and blood pressure, as well as thoughts and personal emotions in a stressful situation such as fear and anger.
“Although we often think of stress as negative, it can also be triggered by positive life changes such as: B. through a job promotion or a baby“, reported Dr. Borland in a press release.
Why stress is important to people
Stress is a very important part of life. For stress, for example, makes it possible quickly Respond to threats and avoid danger. However, if people are exposed to stress for a long time, it can change negative for the psyche and the body affect.
Threatens with excessive stress mental problems anxiety and depression, but it can also increase physical health problems how cardiovascular disease occurs, the doctor emphasizes.
“A large body of research suggests that elevated levels of stress impair the ability to cope with physical illness. No one can avoid all the stress, but you can try to deal with it in a healthy way Dr. Borland.
The expert explains ten approachesto protect against and reduce stress.
1. Alcohol, caffeine and diet
Some people sit up to relax when they are stressed alcohol or they eat a lot. Although these measures immediately seem to help, they tend to be counterproductive in the long run as they tend to increase stress, warns Dr. Borland. This also applies to caffeine.
On the other hand, one could healthy and balanced diet help reduce stress.
2. Regular exercise reduces stress
Sport not only has a beneficial effect on physical health, it also helps against stress. According to the expert e.g. Aerobics, strength training, yoga or tai chi help relieve stress.
Dr Borland emphasizes that it has already been proven that aerobic exercise so-called endorphins releases. These are natural substances that help you feel feel better and maintain a positive attitude.
3. Avoid smoking
Many people reach for it in stressful times tobacco and nicotine products. However, the nicotine it contains further strains the body as it increases physical arousal and slows blood circulation and breathing, the expert explains.
In addition, nicotine can increase chronic pain. So it is not helpful to smoke if you suffer from persistent tension and body pain, adds Dr. Borland added.
4. Relaxation techniques against stress
If you take some time each day for personal Relaxation It helps deal with stress and protects the body from the effects of stress. A variety of stress reduction techniques can be used for this, such as deep breathing, progressive muscle relaxation and so-called mindfulness meditation.
Also, according to the psychologist, there are different Online and smartphone appsas guides to such methods to deal with stress Offer. Some of these apps are even free.
5. Reduce stress-inducing factors
Many people have too little time to cope with all their everyday tasks, but these demands are often self-imposed. ONE improved time management, such as asking for help and prioritizing, can help you keep to the schedule and have more time for yourself, explains Dr. Borland.
6. Aim for your own inner values
The own inner values and beliefs also plays an important role in reducing stress, the expert continues. The more your actions reflect your beliefs, the better you will feel. Therefore, when choosing activities, you should be guided by your inner values and preferences.
“Given the stressful demands and responsibilities we face every day, it is important to engage in activities that align with our values and speak to us on a personal level.“, explained Dr. Borland.
7. Sometimes say no
should own time and energy If there is too much stress, according to the doctor it is okay to say no sometimes. It was not necessary, always expectations of other people to fulfill.
8. Realistic goals and expectations help
The expert emphasizes that one must calmly admit that one cannot have 100 percent success in all things and areas at the same time. One should rather learn to accept it no control over certain things Have.
9. Appreciate yourself
Additional advisor Dr. Borland encourages you to think about what you are good at when you are Overwhelmed feels. This helps a healthy build self-esteem.
10. Biofeedback for stress management
on biofeedback It is a therapeutic method for the treatment of mental and physical illnesses. This behavioral technique helps in learning stress reduction skills by providing information on muscle tension, heart rate and other vital signs while trying to relax.
Biofeedback is used to gain control over certain bodily functions that cause tension and physical pain. Biofeedback also helps learn how the body responds to stressful situations and how to handle stress better can such Dr. Borland.
The doctor gives an example migraine. When this starts slowly, many people are able to use biofeedback for stop migraine attacksbefore the migraine breaks out.
sleep and stress
Sleep is a factor that is strongly influenced by stress. So many people suffer from sleep problemsbecause they are stressed by personal problems. Conversely, lack of sleep increases the perceived stress level.
However, you can improve your own sleep with different approaches. For example, it is helpful to stick to a regular sleep rhythm and to make your bedroom as comfortable as possible, explains Dr. Borland.
In addition, according to the doctor, the bedroom should be kept dark and as quiet as possible, and the room should only be used for sleeping and not for watching TV or working.
Borland also said you should avoid sleeping during the day while maintaining a balance between being active and resting to improve your sleep.
Talking about fear or nervous feelings with friends, people from your own family or your partner is helpful in distracting yourself from these worries and sleeping better. Listening to relaxing music can also help.
If you can not fall asleep, then get up and do a relaxing activity until you feel tired, says Dr. Borland further. On the other hand, it is not advisable to stay in bed if you have trouble sleeping and worry about when you will finally fall asleep.
According to the expert, tackling sleep problems with sleeping pills should be seen quite critically. Then Dr. advises Borland advises against taking sleeping pills only when recommended by a doctor for a short period of time.
If you have trouble sleeping, it is also advisable to avoid caffeine intake and exercise regularly, which can also help reduce stress. However, you must be careful not to exercise within two to three hours after bedtime, the psychologist adds. (as)
Author and source information
This text corresponds to the specifications in specialist medical literature, medical guidelines and current studies and has been checked by doctors.
- Cleveland Clinic: 10 Ways You Can Relief Stress Right Now (published 26/5/2022), Cleveland Clinic
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not replace a visit to the doctor.