According to MentalHealth.com, 70 percent of family doctor visits are because of stress-related health conditions. While stress is a normal physiological and psychological response to internal and external factors, chronic stress increases the risk of chronic health conditions such as stroke and depression. A variety of techniques reduce stress levels and better a person's health and overall well-being.
Stress Journal
Help Guide, an online mental health resource, advocates stress journals as an effective way to identify stressors and reduce psychological and physical side effects of stress. Keeping a stress journal consists of several components. Participants record different things, situations or people that make them feel stress throughout the day. After identifying the source, he writes how the stressor made him feel and what he did with the feelings. For example, if an upcoming exam is a stressor, a participant records that studying made him feel anxious and to deal with his stress, he indulged in fast food. The journal is a mode to utilize Help Guide's "Four A's" for dealing with stress---avoiding the stressor, altering the stressor, adapting to the stressor or accepting the stressor. In this example, the participant may realize that while he accepts the stressor, he can control his coping mechanism. Rather than indulging in food, he may call a friend or go for a walk to help decrease his stress levels. Recording healthy coping mechanisms and ways to deal with upcoming stressors will help him manage his stress levels effectively and prevent future bouts of stress.
Diet and Exercise
According to the National Institutes of Health (NIH), an unbalanced diet or a diet lacking in nutrients renders the body susceptible to physical stress and weakens the immune system. A person with a weak immune system may feel weak and tired. NIH reports a poor diet may reduce proper brain activity, which influences stress and mood levels. Eating whole grains, fruits and vegetables, lean sources of protein, low-fat milk and healthy fats provides the body with the nutrients it needs to operate well and process emotional and physical stress. NIH recommends three 20-minute sessions of aerobic exercise to promote relaxation and fight stress levels. Regular physical activity reduces symptoms of stress, including anxiety and depression.
Relaxation Activities
According to the Mayo Clinic, relaxation techniques are essential to managing stress and they help revitalize the body and the mind. Relaxation techniques include guided imagery, relaxing music, yoga and meditation. The Mayo Clinic reports that these activities increase awareness, focus and attention while lowering stress levels. NIH recommends taking a mini-retreat as a way to regroup or relax during a stressful time.
