Stress is a natural part of life, but chronic stress can have a negative impact on your physical and mental health. Stress that is ongoing over a long period is considered chronic. People who undergo chronic stress can learn healthy coping mechanisms that help protect their well-being through stress management therapy.
If you’ve ever had a stomach ache before an important work presentation or felt anxiety before a first date, you know that even mild stress takes a toll on your health. To learn more about managing chronic stress, call Promises at 844.875.5609.
Stress and Your Health
When the body is in a state of constant stress, hormone levels remain imbalanced. This imbalance can contribute to several health issues:
- Type 2 diabetes
- Heart disease
- Heart attack
- Stroke
- High blood pressure
- Depression
- Anxiety
- Headaches
- Digestive problems
- Substance and alcohol misuse
- Lowered immunity
- Insomnia
Chronic stress may also reduce sexual libido and increase the risk of self-harm. Medications can help manage health complications, but lifestyle changes, along with therapy, are the best recommendations for dealing with the root cause of stress-related conditions.
5 Healthy Coping Mechanisms to Reduce Stress
You can’t escape stress or control it, but you can control the way you react to it. These five stress reduction techniques will help you stay calm and protect your well-being.
1. Meditate
Meditating is one of the easiest stress-busting habits you can practice. It costs nothing, and it can be done anywhere at any time. There are many methods for meditating. One of the simplest is to sit in a comfortable, quiet place and concentrate on your breathing. When intrusive thoughts come into your mind, simply allow them to pass.
Meditation takes practice, but it can have a big impact on your stress levels. Start with a goal of five minutes of meditation daily and slowly work up to 15 or 20 minutes.
2. Hug the People You Love
Research has shown that a hug of at least 20 seconds releases oxytocin, a hormone sometimes called the “cuddle hormone.” Oxytocin produces a sense of relaxation and is associated with lower stress levels and higher levels of happiness. Giving your loved ones a long hug not only expresses your love for them but helps keep you both healthy.
3. Create Something
You don’t have to be a talented artist to benefit from creativity. Painting, drawing, or pursuing any type of creative project is an effective stress reliever. Even coloring in a coloring book can lower anxiety levels and reduce stress.
4. Spend Time Outside
Sometimes referred to as “ecotherapy,” spending time in nature improves mood, lowers stress, and strengthens your immune system so you can fight off stress-related illness.
Ecotherapy is one of the easiest stress reduction techniques to practice. Whether you’re gardening, taking a walk, or simply relaxing in your backyard, your brain will benefit from time spent outdoors.
5. Eat a Balanced Diet
You may crave endorphin-producing foods like carbs and sugary treats when you’re feeling stressed, but processed foods may only add to the problem. Eating a balanced diet that includes a variety of colorful vegetables and nutrient-rich proteins is best. Specific foods that may help relieve stress include:
- Swiss chard
- Sweet potatoes
- Kimchi
- Artichokes
- Eggs
- Organ meats
- Fatty fish
- Garlic
The dense nutrients, prebiotics, and antioxidants in these foods could help balance hormone production and defend your body against stress.
Fight Chronic Stress With Help From Promises
Stress is a natural and even positive reaction to upsetting events, but chronic stress keeps your hormone levels out of balance. Imbalanced hormones can affect every system in your body and may contribute to a host of mental and physical health disorders.
Stress reduction techniques can protect your well-being. If you or someone you know could benefit from a stress management program, fill out our online contact form or call Promises at 844.875.5609 to learn more.