Health

How to Manage and Reduce Stress

Muscles are not designed to be in a strangled, tight, and tense state for prolonged periods. Unfortunately, our bodies go through such adverse effects when anxious or stressed. Many different factors contribute to feelings of tension.

Stress hormones, such as cortisol, may be released in large quantities when exposed to environmental stressors routine. Recurring stress reactions can have negative long-term ramifications and may even prove fatal in some cases.

Chronic pain can be caused by prolonged muscle tension. Here, our focus will be on how you can manage and reduce stress in your day-to-day life.

Where Does Stress Come From?

Stress is a natural reaction to environmental stimuli. When the body perceives a threat to its safety, a stress-induced response is triggered to help galvanize the organism to safety. 

The nervous system releases a deluge of stress hormones, and the body enters a fight-or-flight mode. It serves as an inherent survival mechanism or trait that can help save your life.

However, prolonged stress, tension, and anxiety can adversely affect the mind and body. Headaches, chronic fatigue, heart disease, stroke, and even certain forms of cancer have been linked to chronic stress and anxiety.

Your vital organs will be affected by the overdose of stress hormones. You may be unable to perform at work or get quality sleep, further exacerbating your mental and physical health problems and premature death.

Where Does Stress Manifest in the Body?

Tension in the upper body tends to be situated in the shoulders, jaw, head, and neck. Stress focused on the middle part of the body will focus on the hips and stomach. 

Stress focused on the lower region of the body will usually be focused around the feet and legs.

A lack of movement may cause muscle stiffness. However, excess activity, such as working out for prolonged periods without taking breaks or overexerting yourself while lifting weights, can also cause muscle tension.

Your tendons, ligaments, and muscles are durable but not invulnerable to harm. Finding a balance between a nomadic and sedentary lifestyle is key to helping reduce muscle tension and overall stress levels.

How to Release Tension and Stress in the Body

Stress can be released by taking certain anxiolytics or antidepressants if the cause is a chemical imbalance or PTSD. Cognitive therapy or psychotherapy may also help certain patients manage their stress levels without medication.

Some patients may benefit from resting in a sensory deprivation tank. Aromatherapy may also help some people feel relaxed and happy. 

Listening to music has also been clinically shown to release optimal levels of dopamine, serotonin, and endorphins to reduce stress and anxiety and help patients feel content. 

Some patients may benefit from daily yoga, emphasizing positions and breathing techniques that maximize relaxation and help relieve inhibitions and stress. 

Meditation in a tranquil space can also help reduce stress and help clear the mind of stress triggers. Try to perform activities that you find relaxing and enjoyable. Mingle with friends and family to avoid feelings of loneliness and isolation.

From gardening and reading to watching comedies and getting 8 hours of quality sleep, there are many lifestyle changes that you can make to help reduce your stress.

Applying ice and heat to problematic areas can also serve as a cathartic catalyst to alleviate muscle and joint tension and reduce inflammation. 

Massage therapy can also help relieve stress, maximize your range of motion, reduce joint and muscle tension and inflammation, accelerate the body’s healing process, and strengthen your core musculature.

Massage therapy can help promote optimal blood circulation and help nutrients reach crucial areas to promote recovery from sporting injuries.

It has also been clinically shown to reduce the severity of migraines, vertigo, arthritis, anxiety, stress, depression, insomnia, lower back pain, circulatory problems, and even certain gastrointestinal disorders, such as irritable bowel syndrome.

After a few sessions, stress-relieving massages can help you return to an optimal quality of life.

Carpe Diem

Stress management is very important to improve your quality of life and overall mental and physical wellbeing. Taking breaks during work or studying is important to help your mind and body recharge.

Eat a balanced diet low in trans fats, sugar, and sodium, and visit your doctor regularly to ensure that your vitals are solid. Avoid alcohol, cigarettes, drugs, and caffeine to help reduce your risk of heart disease, cancer, stroke, liver disease, and other adverse health problems that can cause stress.

Try to get 7 to 8 hours of sleep per night and drink 7 to 8 glasses of water, to reduce irritability and problems with concentration.

Massage therapy is often described as a sensual experience focused on pleasure. In truth, it also provides a myriad of mental and physical health benefits. 

Massage therapy helps relieve tension, stress, inflammation, stiffness, and pain in the muscles, joints, and central and peripheral nervous systems. It helps release endorphins and other beneficial hormones-such as oxytocin-that promote healing and relaxation while reducing the release of harmful stress hormones. It can also help increase your core muscle strength and range of motion to reduce the risk of injuries in the future while also helping enhance your performance at work. 

While good stress can help trigger a fight-or-flight response that may save your life, bad stress can make you ill and take decades off of your life. Massage therapy is designed to reduce bad stress to enjoy a high quality of life instead of dreading getting up in the morning every day.

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