Stress is usually associated with the demanding careers and over-scheduled lifestyles of working adults, but anyone can experience stress. Feeling threatened--physically, emotionally or financially--can cause stress, as can fear, uncertainty and loneliness. Symptoms include agitation, explosive anger and confusion as well as insomnia, exhaustion, muscle pain, stomach problems and skin rashes. The long-term effects of stress are detrimental to your overall health, but there are many options available to help relieve stress.
Physical Activity
Thousands of years ago, ancestors reacted to threats with a "flight or fight" reaction. The brain sent a signal to the body to release stress hormones, chemical compounds that increased blood sugar levels, heart rate and blood pressure. When facing a predator, these reactions were lifesaving. When sitting in a traffic jam, the same dramatic chemical reaction occurs--but without the release generated by running or fighting.
Aside from improved muscle tone and cardiovascular benefits, physical activity helps to reduce stress. Active people usually eat and sleep better and regular exercise can distract the mind from stress-inducing thoughts. While a vigorous run or competitive tennis match may do the trick for some people, less-intense forms of physical activity can reduce stress as well. A short walk or hike, simple stretching, yoga and breathing exercises, and active hobbies like golf or gardening can provide a welcome respite from stress.
Diet
While caffeine does not cause stress, it can increase the symptoms by temporarily increasing the heart rate and elevating blood pressure. Rather than a triple shot espresso, choose a decaffeinated coffee or tea. To relax, consider a soothing tea made from chamomile. Herbal supplements containing kava kava, valerian, skullcap and ginseng can be used to relax and reduce stress symptoms.
Calming Practices
Mindfulness and relaxation techniques such as guided imagery and progressive muscle relaxation are easy to learn and implement. During a guided imagery session, participants use "visualization, i.e. creating mental images and sensations, to enhance an individual's natural ability to perform, change, or cope in various life situations." Progressive muscle relaxation is the practice of tensing and releasing individual muscle groups. According to the University of Illinois McKinley Health Center, "This procedure of creating tension and then releasing it is applied to every major muscle group of the body, and ultimately results in a sense of peacefulness and overall relaxed muscles."
