Stress has become a part of everyday life. Because now people work harder, relax less and don’t take time for themselves.
When this is the case, almost everyone is experiencing stress. The result is stress-related illnesses, anxiety disorders and an unhappy life.
It is quite easy to change it. I just need to correct a few factors in your daily routine and I want to add the equipment you need.
In this article, I will examine the physical symptoms of stress, explain the harms of stress, and talk about ways to reduce scientifically proven stress.
Physical symptoms of stress
Because stress is not a physical concept, many people find it hard to test themselves. In fact, this is the only reason stress is so widespread and so much damage.
Can we examine the physical symptoms of stress and intervene at the right time?
My answer is definitely yes!
Focus on the stress symptoms I listed below for you and assess whether you have these conditions.
Symptoms of stress;
Feeling tired all the time,
Muscle stiffness and retention (especially in the back and neck muscles),
Decreased sexual desire (libido),
Grinding teeth while sleeping,
Abdominal pain and diarrhea / constipation attacks,
can be sorted as. In addition to physical findings, stress also has mental effects. These,
Reluctance to enter social environments and self-abstraction,
Feeling constantly tense, discomfort (feeling like something bad will happen),
Rapid irritation and sudden changes in emotion,
Difficult to stop your inner voice, continuous listening to yourself,
can be sorted as.
If you are experiencing one or more of these conditions, stress may harm you. Now “just stress; how much harm can you do? ”
I wish I could agree.
But unfortunately, in the long run, stress can seriously damage your body and mind. Let’s examine it.
Damages of stress
Stress is more than annoying and passing. I even see stress as one of the most important toxins.
Okay, stress is something that is invisible and you can’t escape most of the time, but with the long exposure you give yourself the greatest harm.
Here are the damages of stress:
Chronic stress causes hormonal disorders.
Exposure to constant stress increases the risk of chronic disease (cardiovascular disease, obesity, etc.).
Stress affects gene production mechanisms, causing you to age faster.
When stress becomes constant, it starts to damage your immune system.
I think that’s enough. I need to talk about more negative things and not put you in any more stress. Also stress is not unsolvable. Soon I’m going to tell you about ways to reduce stress, and it’s all easy.
So you don’t have to worry. Take a deep breath. We continue!
Ways to reduce stress
I know you’re wondering how to get stressed out. There is no need for serious expenses, life coaches or therapy centers.
Because stress often occurs for simple reasons and accumulates over time. If you don’t ignore it, you can easily get it out of your life. You just need to reduce stress as it settles in your life; slow and tidy!
I don’t want you to waste any more time. Lets continue.
Progressive muscle relaxation
We’re having a little problem naming. Because when I tell my patients, aş you need to do gradual muscle relaxation to relax, ”a fear expression appears on their faces. Because it is considered a very complex thing.
In fact, gradual relaxation is a fairly easy and effective way. Research shows that progressive muscle relaxation is very effective in reducing stress.
So how do you apply progressive muscle relaxation? Let me tell you quickly.
Put on casual clothes and lie on your back on a hard floor.
Focus on your muscles, regulate your breathing.
Keep your muscles sequentially (foot, calf, leg, abdomen, chest, arm, shoulder) starting from your foot muscles and breathing to the top of your body.
Then by breathing in the same way starting from the bottom of your body to relax the muscles you feel and relax.
Repeat this 4-5 times a day.
In this way, you can reduce stress and learn to relax yourself by applying gradual muscle relaxation quickly if you have immediate anxiety.
One of the most important reasons for stress is working life. Because unnecessary details, serious pressure and the order of things to be done keep you under constant influence.
Meditation is one of the easiest ways to free your mind. Therefore, meditation is one of the best candidates to reduce stress related to work life.
When I offer many people meditation, they say that they pray and that prayer is the same as meditation.
But unfortunately, prayer and meditation are not the same things. Because during prayer you try to establish a connection between yourself and God and pray. But during meditation you must empty your mind completely and drown your mind in silence.
As a result, if you are praying, do not stop, add meditation on it. There are no restrictions on this issue.
Research has shown that meditation can reduce stress and provide better focus.
Do you know how to meditate? The answer is definitely not complicated.
Create a time zone for yourself. Preferably a range you will not be disturbed. Leave all thoughts out, and know that you’re just devoting time to yourself.
Turn off your phone, keep your room quiet and choose a chair that will sit upright.
Sit upright. Put your hands on your knees.
Take deep diaphragm breaths.
Close your eyes slowly. Focus on your breath and keep any thoughts in mind. This may be difficult at first but you will get used to it over time.
Relax and empty your mind with silence for a while.
The important thing to note here is to continue meditation regularly. Because many people stop meditating soon.
Regular noon sleep
Sleep has unique effects on the brain. These effects allow your mind to empty, relax your muscles, and keep your internal organs working properly. Therefore, noon sleep helps to reduce stress.
Research has shown that noon sleep reduces stress hormone cortisol and helps you stay alert.
Many famous internet companies (like Google) give their employees the opportunity to sleep at noon.
Nocturnal sleep is one of the most efficient ways to reduce stress and increase productivity.
All you have to do is take a 45-minute shortcut between 12.00 and 13.00. It’s that simple.
I noticed that children who grew up keeping diaries were always more calm. Even though I used to consider this as a coincidence, one day when I started working on Fitekran, I found that writing comforted me. So yes, writing comforted you.
The main mechanism we will use here is to make the problems visible. Because you magnify things you don’t see, and the things you magnify in your eyes always scare you more.
For this reason, you should write and make visible the stresses that you encounter. Research shows that keeping diaries or writing can reduce stress (5).
What you have to do is to think and put down the things that bothers you and puts pressure on you by taking only ten minutes before you go to sleep. Perhaps you can add a note to the end of what can be done for these effects. You can be sure that you will wake up much happier in the morning.
Walking causes changes in the levels of many different hormones on the brain. In addition, the work of your muscles will help you increase the level of blood lactic acid to calm you.
Both of these conditions are very effective in reducing stress and help to relax. You can also use yoga with walking.
Walking and other exercises help to reduce stress. But walking makes your mind less busy than other exercises.
Therefore, it is more effective in reducing stress.
Research shows that walking (especially in the open field) is very effective in reducing stress and relieving anxiety.
What are the benefits of walking to learn about the other benefits of hiking? You can review the spelling.
Chewing gum allows your body to focus on simple action. Focused action, on the other hand, attracts attention, so to speak, in order to create less pressure on the disturbing situations encountered. Therefore, chewing gum reduces stress.
Activities such as playing with a stress ball, pencil spinning, and similar activities use the same mechanism to reduce stress
Research has shown that chewing gum reduces blood cortisol levels, the most important indicator of stress.
But the gum is not innocent. You should definitely prefer gum without sugar and sweeteners.
If you want to make chewing gum regularly, I recommend that you read the benefits and harms of chewing gum.
Also to reduce stress,
You can get a hobby and spend your free time in this way.
Gul. Laughing relaxes your body from top to bottom.
Get a massage. Aromatic massages in particular can help seriously reduce stress.
Love the animals. And you don’t have to have a pet to do that. The cats and dogs you see on the streets are hungry for love, in need of you. Be sure, feed them and make you happy to relax. Let your hands get dirty! Worth it.
Symptoms of stress, harms and ways to reduce stress: Summary
Stress has the potential to hurt you and is a problem that almost everyone faces. Therefore, you should know the symptoms of stress well and learn what problems can cause on your body.
Only in this way can you take the stress seriously. Then you can use stress reduction methods when you are under stress (preferably regularly).
Also to reduce stress,
Use the gradual muscle relaxation method,
You can sleep at noon,
and chew gum.
Now you have everything to protect against stress.
How about a little relief? Take a deep breath, share with me what you think and the way you fight your own stress!