7 Ways to Spring Back From Stress

Ready to reclaim some peace? Most adults report increasing stress levels, but only some are successfully managing it. The key is to find the best way to control the thoughts that cause anxiety.

Stress is a biological response designed to protect you from imminent danger, but it’s unhealthy over longer periods. We’ll dig into how the body responds to it, what happens when you’re dealing with it for lengthy periods of time, and a few lifestyle changes that can help heal your body and mind.

How the Body Responds to Stress

The Brain

The brain sends a signal to the adrenal glands to release adrenaline and cortisol, primary stress hormones.

The Heart

Adrenaline increases your heart rate and blood pressure and gives you a surge of energy to act.

The Blood

Cortisol adds glucose to the bloodstream, enhances the body’s use of it, and simultaneously suppresses systems that are not essential to keep you out of harm’s way, including the digestive, reproductive and immune systems.

The long-term effects of stress

The stress response is a protective biological response that is beneficial in small doses, but too much causes wear and tear on your health.

Acute stress symptoms include irritability, tension, digestive problems, elevated blood pressure and chest pain.

Continued, unrelenting pressure over time can be physically and psychologically debilitating, resulting in a weakened immune system, heart disease, obesity, depression and suicide.

Chronic stress is strongly linked with insomnia. More than 40 percent of American adults say they lie awake at night due to stress.

How do I manage my stress?

Exercising

This is one of the best ways to ease tension and feelings of depression. Why?

• It releases feel-good chemicals in the brain while suppressing others that are linked to depression.
• It provides a distraction, boosts self-confidence and gives you a chance to socialize.
• It increases your body temperature, which can have a calming effect.

Relaxation techniques

These can include deep breathing, yoga, listening to music and getting a massage can be calming.

Healthy eating

This can have a positive effect on your mood by boosting feel-good serotonin while stabilizing cortisol (stress hormone) and blood sugars. Whole grains and healthy fats are a good choice, as are vitamin-rich fruits and veggies.

Sleep

Here’s how to get a good night of it:

• Stick to a sleep schedule, going to bed at the same time each night.
• Take a hot bath or have a hot cup of tea or milk to wind down.
• Aim for 8 hours of sleep each night (adults).
• Create a cool, dark and quiet space to rest better; ban TV and other electronic gadgets.

Prioritize your tasks

Then set limits to avoid taking on more than you can comfortably handle.

Volunteer

Helping others can help take your mind off your own worries and provide you with a support network. And it feels good.

Ask for help

Chronic sufferers who lose sight of hope or stop searching for relief may need the help of a mental health professional to get better.