Stress: The What, The Effects,The Control
What is stress exactly?
Our perception of an event, stimulus, or demand. In general, the word "stress" is used to describe an event or a schedule that is hectic. For example, we say, "My schedule is stressful". In actuality its OUR perception on how we handle things around and in our lives. Stressors are part of life, they come in good and bad forms. Being able to balance all is vital to controlling stress on our bodies.
Examples of what causes stress:
Environmental issues: We live in a world where concerns of rising crime, decreased standards of living, job insecurity, loss of sense of community and threats of violence of terrorism and war are common.
Life Events: Marriage, divorce, births, deaths, changes in financial status or in lifestyle (including chronic illness of a loved one or yourself) can all cause stress.
Stress Responses
Fight or Flight Response: We either face a threat or run from it, usually this is an isolated incident. At this stage, heart rate, breathing, and perspiration increases. Adrenaline is released into the bloodstream, our pupils will dilate, and our muscle tension increases. Energy is diverted from our internal organs to ready our cardiovascular system for action.
General Adaption Syndrome: This process enables the body to deal with stress:
1.Alarm Reaction: Equivalent to the fight or flight response.
2.Resistance Stage: This stage at which coping and adaption occurs to stress. There is increased cortisol secretion. The body defense mechanisms will weaken at this stage if stress is not managed or resolved.
3.Exhaustion Stage: When adaption to stress occurs and the high levels of cortisol begin to have negative effects on the body. This is also referred to as chronic stress.
Negative effects of Chronic stress
High levels of cortisol:
Increased risk for metabolic disorders, such as type 2 diabetes, hormone imbalances, and weight gain.
Weight gain: Increased cortisol is an underlying issue with the inability to lose and maintain weight loss. Weight gain can also be contributed to lack of sleep (which could lead to late night snacking and increase calorie intake)
When it comes to sleep: Make sure you are getting 6-8 hours each night.
Ways to Combat stress and weight gain
Change your diet: Instead reaching for the high sugar, highly processed comfort foods that we crave under stress, take mindful control. Opt for high fiber, low sugar, minimally processed foods.
Exercise-Exercise-Exercise: A regular workout routine with cardio and weight training helps reverse the damage caused by stress. It contributes to hormone balance, releases endorphins, which in turn, reduces stress helps alleviate mild depression, and aids in a more restful sleep.
Be Realistic About Everything: Yourself, your loved ones and about your expectations about life in general.
Seek Support: From friends, family, and professionals.
Be Good To Yourself: Give yourself permission to make mistakes, say no, and change your mind.
CleanYour Desk, Unclutter Your Life : A cluttered life, surroundings, etc, create a clutter mind, when things are organized and put away, the mind runs much clearer.
Anticipate and Plan for Stressful Times, People, and Situations: Holidays, financial problems, etc. We all know its going to happen. Again, take mindful control and gain the perspective of event preparation.
Learn to RELAX: Practice deep breathing techniques, meditate, and practice yoga.
TREAT YOURSELF KINDLY!!!!! This is a health-giving attitude that reduces wear and tear and conserves energy. Being kind to yourself, taking care of your body should be of high importance on your list of priorities. Remember, this is not selfishness, this is ensuring that you are at your very best to take care of others around you!!!!
