By Dr. Mercola
Nearly a quarter of Americans say they’re under extreme stress, rating their stress level as 8, 9, or 10 out of a 10-point scale for the American Psychological Association’s 2011 Stress in America survey. States (APA).I
Countless other people deal with fluctuating stressors every day, but a disturbing trend has emerged: an increasing number of adults in the US report stress. get a raise instead of decrease.
Of course, chronic stress – something that eats away at you over time, such as relationship trouble or the fear of losing a job – is linked to serious emotional and physical impairments, including depression. development of chronic diseases such as heart disease, depression, high blood pressure. stress and obesity.
Unfortunately, while 94% of adults believe that stress can contribute to the development of serious illnesses, only 29% say they are doing very well or very well at preventing themselves from succumbing to it. .ii
In the slideshow above, you can read about 10 simple steps to help you reduce stress, from Harvard Health Beat. Below, I’ve added a few more to add to your arsenal.
What causes all this stress?
You can organize your own list of stressors without much difficulty – and chances are they’re not too different from what’s revealed in the APA’s latest survey. While money, work, and the economy continue to be the most common sources of stress among Americans (for 5 years and continuing), personal and family health concerns are increasingly being addressed. list, which makes it much more important to have effective stress-reduction techniques.
The reality is that you cannot separate your physical health from the emotions caused by life circumstances. Every sensation you have affects some part of your body. And stress can be devastating even when you’re doing everything else “right”.
Sudden, extreme stress like the loss of a loved one or a job can have an almost immediate effect on your health, but they can also be long-lasting daily stressors that we all know. suffer, especially when they are not resolved over time. This puts your body in “fight or flight” mode for too long – much longer than intended from a biological standpoint.
One of the most common consequences of this situation is that your adrenal glands, in the face of excessive stress and burden, become overworked and fatigued. This can lead to a number of related health conditions, including fatigue, autoimmune disorders, skin problems, and more. Stress is also linked to cancer by acting as a pathway between cancer mutations, potentially triggering the growth of tumors. In fact, stress, and the expression of your emotional health, is the leading cause of almost any illness you can think of.
Are your stress-reduction techniques doing more harm than good?
Keeping your stress levels under control should be an ongoing commitment, like preparing healthy meals and exercising. Unfortunately, many people fall into a dangerous trap where stress coping strategies focus on unhealthy activities, like watching TV, drinking alcohol, or eating junk food.
The APA reports:iii
“Year after year, the Stress in America survey paints a picture of a country at an important crossroads when it comes to stress and health. Overall, Americans seem to be drawn in. a vicious cycle where they manage stress in unhealthy ways and seem unable to overcome barriers that prevent them from making the lifestyle or behavioral changes needed for good health.
Results from the 2011 survey show that certain groups of people – caregivers and those living with chronic illnesses – are at higher risk of experiencing the serious consequences of too much stress and it seems to cause harm. affect their mental and physical health. “
The more you rely on unhealthy coping mechanisms, the worse your stress symptoms will get, since methods like drinking or binge eating are just distractions designed to be. designed to make you temporarily forget your stress. As soon as the drink or candy bar is gone, your stress will return, and possibly even increase. This can promote more unhealthy behaviors; For example, 44% of survey respondents reported waking up at night due to stress, while 39% reported overeating or eating unhealthy foods. It is not surprising that a large number of people are suffering from a lot of stress with subsequent symptoms.
Healthier strategies for sending your stress away…
Aside from the 10 strategies in the slideshow above, I can’t stress enough (pun intended!) how important a healthy diet and exercise program are to your mental health. When you exercise, your body naturally increases the levels of endorphins, aka “feel-good” hormones, in your brain, while nourishing your body with healthy foods that will give you a boost. energy to fight stress (for example, B vitamins are known to help reduce feelings of anxiety, and vitamin C can help reduce stress hormone levels).
Also, my overall favorite tool for stress management is EFT (Emotional Freedom Technique), which is like acupuncture without a needle. It’s a handy, free tool for unloading emotional baggage quickly and painlessly, and so easy that even kids can learn it. For example, other popular stress relievers with high success rates include prayer, meditation, laughter, and yoga. Learn relaxation skills, such as deep breathing and positive visualization, which are the “language” of your subconscious.
Once you create a visual image of how you want to feel, your subconscious will understand and begin to help you by making the necessary biochemical and neurological changes.
Still others, as reported by the APA survey, are “presumed to be effective among those who use them” as follows. Choose whichever one (or a combination of them) appeals to you, and if you don’t feel any benefit, try another, until you find the one that works best for you.
Presenter:
- I American Psychological Association 2011 Stress Survey in the US
- ii American Psychological Association, Effects of Stress
- iii American Psychological Association 2011 Stress Survey in the US
