Perhaps it is one of the most under-detected causes for many of our patients' health concerns. Stress sometimes is not given its well deserved attention. A lot of things can happen to the body if it is brought under stress. While some level of stress is unavoidable and manageable, our bodies have their limits too. And some may find it hard to cope with stress both physically and mentally.
According to the latest research by The American Institute of Stress (2014), Job Pressure, Money and Health Concerns are the top three causes of stress. Around 48% of respondents report that stress has a negative impact on their personal and professional life. In terms of economic impact, the annual costs to employers in stress related health care and missed work amounts to 300 Billion US$.
The most common manifestation of stress is fatigue. Patients would sometimes come to the clinic to complain of feeling tired which may or may not be associated with other symptoms such as headache, upset stomach, muscle tension, or feeling dizzy. People who are stressed out may also manifest some psychological symptoms such as irritability, feeling nervous or lack of energy.
Stress can cause a lot of health issues. One of them is heart disease. Stress can directly increase one's heart rate and blood flow which then in turn can increase blood pressure and release of cholesterol into the bloodstream which if left untreated can lead to eventual obstruction of blood flow and can cause heart attacks or infarction of the blood vessels around the heart.
How can you deal with stress?
First step is self awareness. You have to be able to identify the factors that cause you stress and directly manage these factors if you can.
The body has to be taken away from the exposure to stress. So once in a while, step out and relax. Take a vacation. Choose a vacation itinerary that will provide you with the relaxation that you need. Whether you go with groups or on your own, for as long as it should make you feel more relaxed instead of more stressed.
You don't have to go far to do relaxing activities. You can drop by the nearest spa in your area and give that body its much needed massage. You can also opt for other treatments like acupuncture or Reiki treatment instead of the regular massages.
Going to gym or doing sports activities can also be relaxing. They not only keep you fit but it stimulates the brain to release endorphins. Endorphins are your "happy hormones". They make you "feel good" about yourself.
You don't have to enroll yourself in a gym. Any exercise activity, whether alone or in groups, would suffice. The key here is doing it on a regular basis. Or doing any sporting activity, like playing tennis or badminton, running, cycling or swimming.
If your work environment is your source of stress, you can physically manage your workplace. De-cluttering your work desk can help ease the brain from the visual reminder of work-related stress. If allowed, some bright colored objects on your desk or small ornamental plants nearby can help in the psychological aspect of stress.
Small talk with friends over lunch, dinner or coffee can also help. It not only reminds and reconnects you with your social support but it helps you redirect your attention away from sources of stress. A strong social support, whether from family members, friends or colleagues, can definitely help you cope with your stress.
For some, having their "alone time" helps reduce stress. So make sure to give yourself your own space. You can do whatever you want to do during your alone time. You can read a book, meditate, do some yoga exercises or some mindfulness activity or simply do nothing (unplug, so to speak).
All of these refer to "self care". You have to pamper yourself. Of course, it goes without saying that you need to also eat right, avoid smoking or excessive alcohol drinking, give yourself adequate sleep. A healthy body and mind is your first line of defense against any stress.
If you prefer taking supplements, you can include Ashwagandha, Rhodiola, Magnesium and Vitamin B complex. You can ask your Family Doctor about these supplements and how to take them.
If you have other ideas on how to cope with stress, don't be shy to share them in our Forum.
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