How to Change Your Body’s Stress Levels
When it comes to stress, the body has an interesting relationship with it. While short-term exposure can be beneficial—such as when we must react quickly to a perceived threat—too much or too frequent exposure can have serious consequences on overall health and wellbeing.
Understanding Stress
Stress is the body's natural reaction to threatening situations, whether real or perceived. It's characterized by symptoms such as rapid heartbeat, high blood pressure, and sleep disturbances. Prolonged exposure to stress can lead to serious health issues like heart disease, depression, and obesity.
So, how can you change your body’s response to stress?
1. Get moving:
Exercise is one of the best things you can do for your physical and mental health. Regular exercise helps reduce stress hormones in your body, improve sleep quality, help manage cravings for unhealthy foods, and increase production of endorphins (the ‘feel good’ hormone). It doesn’t need to be intense – something as simple as a leisurely walk can be enough to help.
2. Practice Breathing Exercises:
Deep breathing exercises can help reduce stress in the body by calming the nervous system, increasing oxygenation and reducing tension in the muscles. Try sitting quietly for a few minutes and focus on your breath – inhale deeply through your nose, hold it for a few seconds, then exhale slowly through your mouth. Repeat this cycle 5-10 times until you feel more relaxed.
3. Get Enough Sleep:
Lack of sleep is one of the most common causes of stress in the body, so make sure you’re getting 7-8 hours of quality sleep each night to ensure proper rest and relaxation. Avoid caffeine late in the day and try to establish a regular sleep schedule.
4. Eat Healthy:
Proper nutrition is key to maintaining good health and reducing stress in the body. Make sure you’re getting enough vitamins and minerals from whole, unprocessed foods like fruits, vegetables, healthy proteins, legumes, nuts and seeds. Aim for at least 5-7 servings of fresh produce per day.
5. Take Time To Unwind:
Taking time to relax and unwind each day can help reduce stress levels in your body by giving it a chance to recuperate from the stresses of everyday life. Some great ways to do this include meditation, yoga or tai chi; reading a book; listening to music; taking a hot bath; getting a massage; or simply taking a few moments to sit and do nothing. At But More Importantly, we love the books from the School of Life. The School of Life: On Self-Hatred may be the most essential of The School of Life's essential philosophy handbooks: it reminds us, yet again, that we are not alone, that much more connects us than divides us and that self-acceptance is one of the most important keys to peace of mind.
6. Avoid Excessive Caffeine:
Too much caffeine can lead to increased levels of stress in the body as it affects your adrenal glands – the glands responsible for releasing hormones like cortisol that help regulate our reaction to stress. Try limiting yourself to just one cup of coffee in the morning or switch over to decaf instead. We know what you’re thinking, but decaf coffee has gotten a lot more tasty in recent years. Starbuck’s Decaf House Blend tastes just like the real thing, so you’ll barely even notice the caffeine missing.
7. Get Out In Nature:
Taking time each day to get out in nature has been proven effective at reducing stress, increasing attention span and improving overall wellbeing. Research shows that even just 10 minutes spent outside can be beneficial, so try making it a priority each day to go for a walk in the park or spend some time in your garden. To encourage ourselves to get out there, we invested in some new kicks from NORDA. These sneakers have lightweight, abrasion-resistant Dyneema® uppers with Hi-Vis details for 360° visibility.
Managing Stress
Effective stress management can significantly enhance your quality of life. Begin by improving your time management skills to avoid being overwhelmed by tasks. Learn when to say no to additional responsibilities to prevent overexertion. Identify and steer clear from triggers that induce stress. Seek support from trusted friends, family, or professional counselors. And finally, engage in activities that bring you joy and relaxation. By making a few simple lifestyle changes, you can drastically reduce the amount of stress your body is exposed to and help improve overall health and wellbeing. So don’t wait any longer – start incorporating these tips into your life today.
When to Seek Professional Help
Chronic stress can manifest in various disruptive ways - persistent anxiety, digestive issues, changes in appetite, difficulties in relationships or at work, or an inability to relax. If you notice these symptoms persistently, it's crucial to seek professional help. Therapists or psychologists can provide effective strategies for managing and reducing stress, helping you regain control over your life.
