Stress and poor mental health can negatively impact your physical and mental well-being, leading to issues like anxiety, depression, fatigue, headaches, and a weakened immune system.
This can also manifest as changes in mood and behaviour, such as increased irritability, social withdrawal, and difficulty concentrating. Over time, unresolved stress can lead to chronic health problems, including heart disease and gastrointestinal issues.
According to Dr Orlando Thomas, medical doctor and functional medicine practitioner at Thomas Medical and Shockwave Centre in Old Harbour, St Catherine, stress is the natural reaction your body has when changes or challenges occur.
Stress can result in many different physical, emotional and behavioural responses. Everyone experiences stress from time to time. You cannot avoid it, but stress management techniques can help you deal with it.
STRESS-RELIEF STRATEGIES
Dr Thomas says stress cannot be avoided, but persons can stop it from becoming overwhelming by practising some daily stress-relief strategies:
“Stress management starts with feeling good physically. Try getting some form of physical activity when you feel symptoms of stress coming on. Even a short walk can boost your mood. At the end of each day, take a moment to think about what you have accomplished, not what you did not get done,” Dr Thomas said.
“Set goals for your day, week and month. Narrowing your view can help you feel more in control of the moment and long-term tasks. Consider talking to a therapist or a healthcare provider about your worries,” he said.
It also helps, he said, to be around people with whom you can share information or talk about things that are bothering you, and to whom they can relate. Everyone, he said, has stress; however, if it is not managed properly, it can become a significant contributor to many diseases.
“Do you know which day of the week people have the most heart attacks –Mondays! Fridays have the least, because most are working people and they dislike their jobs so much that their bodies will not allow them to turn up for the job. That is to say how stress and your mental health can kill you,” Dr Thomas said.
He added that in Chinese medicine, it is recognised that the leading contributors of breast cancer is unforgiveness. “Women who have been hurt deeply by their partners have not reached the point of forgiving them that hurt. The organ of emotion, the breast, can manifest cancer as a result,” Dr Thomas said.
Getting outside, eating a healthy diet, taking up journaling, listening to music, even cuddling a pet can provide stress relief.
Here are some ways to relieve stress:
• Eat and drink to optimise your health
Too much caffeine can also compound the effects of stress and affect the quality of your sleep. Try to avoid or limit high-sugar foods–soda and simple carbs, too–like cakes and pastries. So, what should you eat? Consume a healthy, balanced diet (think fresh fruits and vegetables, and whole grains). There are a lot of healthy foods that can help reduce your stress, like avocados, chia seeds, dark chocolate, spinach and almonds.
• Exercise regularly
In addition to having physical health benefits, exercise has been shown to provide natural stress relief. Consider non-competitive aerobic exercise, strengthening with weights or movement activities like yoga, and set reasonable goals for yourself.
Aerobic exercise has been shown to release endorphins; natural substances that help you feel better and maintain a positive attitude.
• Spend time in nature
Taking a walk outside can also help, whether it is a quick stroll around the neighbourhood or a longer hike. Stop to smell the roses–the idea is to take a moment to appreciate your surroundings. A dose of vitamin D from the sun can also help alleviate stress levels.
• Focus on sleep
You have probably heard this before, but getting quality sleep is important. Stress gets amplified when you do not get enough sleep. It can be a vicious cycle; you are stressed and find yourself tossing and turning, but then, you are more stressed the next day from your lack of sleep. If you find yourself too stressed to sleep, consider developing a new pre-bedtime routine, including a long bath or a cup of caffeine-free herbal tea.
Stress can be a constant in your life, and knowing how to reduce stress and anxiety can be helpful. Chronic stress not only affects your mental health, but it can also contribute to a host of health issues.