Medical theory defines stress as our body’s response to a pressure or an external threat. Simply put, when a threat is perceived, this triggers a rush of hormones and chemicals which raise blood pressure, increase heart rate, reduce blood flow to the skin and reduce stomach activity.The increase in stress hormones can cause a range of unpleasant physical symptoms as follows:
- headaches
- nausea – A Queasy sensation, including an urge to vomit, examples include motions such as from a car or plane, taking pills on an empty stomach, eating too much or too little or drinking too much alcohol
- indigestion
- dizziness
- heart palpitations – A sensation that the heart is racing, pounding, fluttering or skipping a beat, often bothersome, but hardly ever a sign of heart disease
- shortness of breath
it is natural to feel stressed in challenging situations. For many people stress reduces over time as the situation improves or they just learn to cope emotionally with the situation
Experiencing stress is not a sign of weakness or mental illness – it is a natural response which we have inherited from our ancestors. Once the threat or pressure has subsided, our hormone levels usually return to normal, and our sense of wellbeing is restored. Excessive and/or prolonged stress can cause lasting damage to the body and our immune systems.
Stress can also become part of a vicious cycle. As an example, a person living with a long-term condition may feel stress due to awaiting results from a recent medical test, which leads to sleepless nights. The lack of sleep leads to tiredness, which reduces their ability to function and emotionally regulate themselves. This causes more stress… and so on!
Disrupting this cycle through effective stress management is essential in order to protect wellbeing and get back on track.
How do we manage stress in-order to promote and protect our mental health?
Keep a daily routine
Having a daily schedule can help us use our time efficiently and feel more in control. Set time for regular meals, time with family members, exercise, daily chores and other recreational activities.
Get plenty of sleep
Getting enough sleep is important for both body and mind. Sleep repairs, relaxes and rejuvenates our body and can help reverse the effect of stress.
Good sleep habits (also known as sleep hygiene) include:
- Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
- If possible, make your sleeping area quiet, dark, relaxing and at a comfortable temperature.
- Limit your use of electronic devices, such as TVs, computers and smart phones, before sleeping.
- Avoid large meals, caffeine and alcohol before bedtime.
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
Connect with others
Keep in touch with family and friends and share your concerns and feelings with people you trust. Connecting with others can lift our mood and help us feel less stressed.
Eat healthy
What we eat and drink can affect our health. Try to eat a balanced diet and to eat at regular intervals. Drink enough water. Eat lots of fresh fruits and vegetables if you can.
Exercise regularly
Regular daily exercise can help to reduce stress. This can include walking, as well as more intensive exercise.
Limit time following news
Spending too much time following news on television and social media can increase stress. Limit the time you spend following the news if it increases your stress.
How do we manage our mental health?
There are many risk factors which make us more susceptible to experiencing poor mental health or mental illness. These include influences from our biology, environments and experiences. Life experiences including adverse childhood experiences, trauma, abuse, social isolation, poverty and bullying can have a particularly profound impact on our mental health.
In order to counter these assaults on our wellbeing, we need to build layers of protective factors around us. Some of the best tried and tested remedies for strengthening our mental health are as follows:
- get closer to nature
- learn to understand and manage your feelings
- talk to someone you trust for support
- be aware of using drugs and/or alcohol to cope with difficult feelings
- get more from your sleep
- be kind and help create a better world
- keep moving
- eat healthy food
- be curious and open-minded to new experiences
- plan things to look forward to.
And yet, some of these top tips are far easier said than done but it is your persistent commitment towards managing your mental health that gets you moving.
Its needed
yes, it really is