Chronic Stress And How To Deal With It

chronic stress

In our current climate, it’s rarer to find someone who isn’t feeling stressed than it is to find someone who is.

Whether you’re going through a particularly difficult time and need some extra positivity or are trying to feel your best, listed below are five things you should be doing daily to relax and keep stress away.

The Problem With Chronic Stress

While occasional stress is not a problem -- in fact, it’s healthy. According to Robert Sanders of Berkeley News says: “You always think about stress as a really bad thing, but it’s not,” said Daniela Kaufer, associate professor of integrative biology at the University of California, Berkeley. 

“Some amounts of stress are good to push you just to the level of optimal alertness, behavioral and cognitive performance.”

In studies on rats, they found that significant, but brief stressful events caused stem cells in their brains to proliferate into new nerve cells that, when mature two weeks later, improved the rats’ mental performance.

Chronic stress contributes to a variety of health issues

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“Intermittent stressful events are probably what keep the brain more alert, and you perform better when you are alert,” she said.

However, chronic stress wreaks havoc on just about every system in your body. Chronic stress contributes to a variety of health issues, including the following:

· Increased risk of high blood pressure and heart disease

· Musculoskeletal disorders

· Poor respiratory function

· Poor hormone balance

· Elevated blood sugar

· Gastrointestinal issues

· Poor nervous system function

· Reproductive issues (for men and women)

How To Deal With Chronic Stress

how to deal with stress

As you can see, there are lots of reasons to reduce your stress levels. Some of the easiest ways to start doing this include:

1. Move More

Regular exercise is incredibly beneficial for relieving stress and minimizing its negative physical effects.

Find some forms of exercise that you enjoy and find a way to work them into your daily routine.

Remember, you don’t have to do intense exercise to see benefits -- in fact, that could end up having the opposite result. Focus on walking, stretching, swimming, and other low-impact forms of exercise, and work in more intense workouts a few times a week for added health benefits.

2. Breathe Deeply

breathe

You’re already breathing every moment; why not make it more intentional to experience some stress-relieving benefits while you’re at it?

Simply breathing more deeply can lower your blood pressure and help you enter a parasympathetic (the opposite of “fight or flight,” also known as “rest and digest”) state.

When you’re practicing deep breathing, make sure your breaths are long and slow. Try to make your stomach rise as much as possible before exhaling.

3. Practice SMR

Self-myofascial release, or SMR, is a great way to address the taut muscles that are often brought on by chronic stress without having to drop a ton of money on a professional massage.

You can practice SMR with a foam roller, a massage ball, or a massage stick. The goal is to simply work out muscle knots and promote relaxation in areas of your body that tend to tense up when you’re feeling stress.

Many people see the most benefit from rolling areas like their shoulders, upper back, and glutes.

4. Write

write

Writing in a journal regularly has been shown to provide several mental and emotional benefits.

Taking time to write down what’s causing your stress can be a great way to work through the problem and come up with a solution. You don’t have to be that specific as any kind of writing can help you relax.

5. Listen To Music

Finally, take the time to play or listen to music without distractions. It can help make you feel more at ease. This can work at any time of day -- on your commute, while you’re working, or when you get home and need to wind down.

Beat Chronic Stress Today, Everyday!

Keeping stress away doesn’t have to be all about luxurious bubble baths and spa getaways. There are lots of other effective ways to reduce stress without spending a fortune.

Keep these simple stress-busting tips in mind and be sure to practice them regularly -- you’ll be feeling more relaxed before you know it! 

Do you have any other tips that have helped you deal with stress?


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  • Excellent tips, sometimes easier said than done, though.
    I guess it also depends what causes the stress. Gigantic workloads and deadlines in a job you love are probably perceived as less stressful than less work in a hostile work environment.

    I have a number 6 to add (and I’m serious about it): SMILE! It’s said to remove tension immediately.

  • I love your suggestions.They are easy to implement and you don’t need any fancy equipment. I would also add meditation to the list. It can be as short as 5 minutes a few times a day to bring a benefit. My clients benefit greatly from easy forms of stress relief.

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