Stress Management

We have all experienced stress, either better or worse. Stress turns out to be a regular part of all our lives and can be caused by many different factors, such as financial issues, a loved one’s illness, retirement, or an emotionally devastating event, such as personal loss and work issues.

Stress is a type of physical and psychological reaction to the demands of life. A small amount of stress can be good, sometimes motivating people to perform better activities. Comparatively excessive stress due to continuous challenges can push an individual beyond their abilities to cope with it.

Prolonged stress can affect not only mental health but physical health as well. In a strong response to stressors, the body will automatically increase blood pressure, respiration, metabolism, and blood flow to your muscles. Stress can also increase the risk of stroke, peptic ulcers, heart attacks, and some mental illnesses such as depression.

What Are The Signs of Stress?

Individuals experience stress differently, and responses can vary depending on the situation. Sometimes it is quite easy to identify that you are stressed, and at other times you are unable to recognise the signs in yourself.

 

Behavioral changes: 

1. Constantly worrying
2. Eating too much or too less
3. Becoming easily agitated, frustrated and moody
4. Unable to concentrate on assignments or work

 

How stress might affect you physically: 

1. Muscle tension
2. Headaches or migraines
3. Problems getting to sleep
4. Chest pain and a rapid heartbeat
5. Tiredness and lack of energy

Let’s explore the different types of stress, how they have a great impact on our bodies, and a few steps to better manage the stress in our lives.

Stress Impact on Your Health 

Stress can be widely categorized as acute or chronic stress. While acute stress may be felt when you are running late to the meeting- it can actually benefit you and your body, chronic stress is more worrisome for your health as well as for mental health wellbeing.

Whereas chronic stress can be defined as “ A consistent sense of feeling pressured and overwhelmed over a very long period of time. Dealing with prolonged stress can have a negative impact on your body in several ways. If stress is left untreated or unmanaged it can contribute to very serious health conditions, such as obesity, heart disease, blood pressure and diabetes.

Stress management may require changes in your home environment and at work, adding meditation to your routine, changing your diet and exercise habits, and using supplements and other products to limit the stress you feel. In some cases, stress can be reduced with one of the above changes. For others, a more significant habit and lifestyle overhaul may turn out to be one of the most important factors in reducing stress.

Following is the list of products or natural remedies and ways to help in reducing stress.

Supplements for Stress Support/ Management

Taking supplementation cannot resolve the stressors in your life. But several supplements may help to reduce feelings of stress and help to better manage stress you are facing.

1. Vitamins & Minerals: Minerals such as magnesium and many other “Calming” ingredients are most commonly used in a wide variety of stress-relieving supplements. You’ll often find magnesium, vitamin B12 and lavender used in supplements developed to help with stress management. Calming supplements can increasingly include magnesium as it may also help out with muscle relaxation and create an overall feeling of calmness.
2. Adaptogens: An important example is ashwagandha, which is one of the most popular herbs in ayurveda treatment and has been used for centuries to lower the level of stress, improve concentration, and also increase energy levels. This is classified as an adaptogen, which means it may help your body manage stress. Studies have investigated how ashwagandha impacts not only stress but also sleep and anxiety. Current research suggests that ashwagandha may help lower cortisol levels in the body, which can reduce perceived stress.
3. Antioxidants: A potent antioxidant, i.e., caffeine consumption or coffee, is consumed by most of us either as a flavor, an energy booster, or just out of sheer habit. Coffee beans offer some benefits, such as antioxidants that combat damaging free radicals in the body. However, the caffeine naturally found in coffee may exacerbate feelings of stress and anxiety. Some research indicates that caffeine can elevate blood pressure, which contributes to the effects of stress. Additionally, caffeine from coffee may also help to increase the production of cortisol in the body, further compounding the feeling of stress and anxiety.
4. Physical Activity: Exercise is great for physical health as it helps us to increase circulation, challenges your cardiovascular system, and builds muscle, amongst other physical benefits. As physical activities have direct benefits for mental health. All forms of exercise, from yoga to cardio, can help relieve stress. During exercise, it is very important to stay hydrated, especially during the hot and humid months.
5. Eating well: The food that we eat can make the difference between feeling overwhelmed by stress and staying cool and relaxed. Limiting sugar can help you feel calmer and less stressed. Also, consumption of fatty fish weekly can help soothe stress. Also, omega-3 supplements are a great alternative.

Takeaway

We have multiple ways to manage stress, sometimes easier than other methods. No one product or fix works for everyone, which is why it is so important to try several methods to see what works best for your lifestyle and situation. When one is trying to implement new habits to manage stress, one should choose a way that is practical for their lifestyle and can be followed on a regular basis.

 

References:

1. Chronic Stress > Fact Sheets > Yale Medicine. Accessed April 19, 2022. https://www.yalemedicine.org/conditions/stress-disorder
2. https://in.iherb.com/blog/7-stress-relief-tips/1570
3. Salve J, Pate S, Debnath K, Langade D. Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-blind, Randomized, Placebo-controlled Clinical Study. Cureus. 2019;11(12). doi:10.7759/CUREUS.6466
4. Cuciureanu MD, Vink R. Magnesium and stress. Magnesium in the Central Nervous System. Published online January 1, 2011:251-268. doi:10.1017/UPO9780987073051.020
5. Exercise and stress: Get moving to manage stress – Mayo Clinic. Accessed April 19, 2022. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
6. https://pamojaeducation.com/blog/student-managing-stress
7. Noah L, Dye L, Bois De Fer B, Mazur A, Pickering G, Pouteau E. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post-hoc analysis of a randomised controlled trial. Stress Health. 2021 Dec;37(5):1000-1009. doi: 10.1002/smi.3051. Epub 2021 May 6. PMID: 33864354; PMCID: PMC9292249.