Aug 12, 2021
How to deal with stress naturally
Stress has more than one name. Unfortunately, we must admit that today’s generation knows these names much more than the previous ones. A faster pace of life, constant pressure on all sides to be “the best”, unhealthy habits – all this has long been mentioned as the source of one of the worst diseases of the 21st century: stress. As if that were not enough, since the end of 2019, we all live in constant fear and uncertainty about the country’s epidemiological situation and around the world. Lockdown, the pandemic, data, and information coming from every possible news channel increase stress, which negatively impacts health, well-being, and overall joy in life.
Overwhelming Stress: Can We Do Something? Naturally!
Fortunately, modern man has many options at his disposal that will support his fight against stress factors. Moreover, more of these tools than most of us think, they are readily available and don’t have to cost a fortune. The real source of strength to fight stress for everyone may be slightly different – depending on what lifestyle they lead, what habits they should change, or in what environment they work in. Nevertheless, there is also a whole range of universal and suitable for each of our methods by which you can minimize the impact of stress on our lives, and it is these natural ways of dealing with stress that we want to focus on in today’s article. However, you cannot defeat the enemy without understanding whom you are fighting. Let’s start with that.
What exactly is stress?
Stress can be defined differently since every person may experience it slightly differently, and different factors can generate stressful situations in different people. Generally speaking there is a feeling of being under tremendous pressure that can arise from various aspects of your daily life, including (1):
• a quarrel with a family member,
• financial problems,
• increased workload.
These and similar situations generate feelings of nervousness and/or danger and various kinds of physical symptoms that affect how we feel and how we behave (2). In summary, stress affects us with varying degrees of intensity – physically, emotionally, and in different ways.
How do you know if stress is what you are feeling?
There is a long list of symptoms (3) indicating that stress is the actual problem, not a temporary inconvenience. Among them, it is worth mentioning constant mood changes, irritability, depression, changes in sleep habits, alcohol, tobacco or drug abuse, or loss of sex drive.
Stress: Why Does It Affect Me?
An important point in the fight against stress is to identify its source. While it is known that the contributing factors may be multiple, there are some ways to identify them better. For starters, try to find a link between the feeling of fatigue and the pressure you are struggling with (4).
Pay attention to physical warnings such as:
• tense muscles,
To help narrow down the source of your stress, break down the possible causes into three categories:
1. these with a practical solution
2. those that will get better over time
3. the ones you can’t do anything with
After identifying them in this way, successively try to deal with all the causes from the first group, while towards those from the second and third groups try to keep distance and accept them, while supporting your efforts with safe stress management methods that you will learn about here and others that you will learn about.
Stress and diet
The importance of diet is understandable to everyone in the context of health as a whole. Not surprisingly, what we eat is also related to the stress we feel – and can contribute to increasing and reducing it. There is no shortage of evidence that healthy eating can contribute to well-being (5). The absolute basis for using this relationship is to make sure that we care for the body by providing it with adequate hydration and the right amount of all necessary nutrients, minerals, and vitamins.
A wise, balanced diet is not only what we should eat, but also what we should avoid. It’s important to remember that alcohol and cigarettes aren’t a good option, although they may seem to reduce tension at first (6) – it never helps in the long term and can even lead to addiction.
Supplementation and reducing stress
Whether it is about stress or human health in general – it is also good to remember that sometimes even the best-balanced diet may not be sufficient in all the minerals and vitamins that soothe the nerves and reduce stress. That is why it is also worth considering supplementation as an additional tool to fight this constant pressure, especially such as Body Union proposals based on the natural composition of plants and herbs, which thanks to the high-quality, huge content of antioxidants and other nutrients necessary for the proper functioning of the body can be an invaluable help. An example is Multivitamin Complex Advance, a supplement with versatile properties.
Its composition includes, among others, nutritional values with the following benefits confirmed by health claims:
• Vitamin E – helping to protect cells against oxidative stress.
• Vitamin B12 – help in maintaining proper psychological functions.
• B2 (Riboflavin) – help in the proper functioning of the nervous system.
There are many suggestions for people who want to do something more for their body – so that stress is not an obstacle to enjoying life.
Stress and physical activity
The feeling of joy and relaxation after strenuous exercise (not to mention everything good for health and fitness) is familiar to most of us. However, it is worth realizing that any sport is also a great stress reducer. This may partly explain why now, in times of limited access to gyms or other fitness facilities, the percentage of stressed people increases. However, should remember that there are ways to not give up physical activity even in lockdown times, and it is best to make exercise a permanent part of your daily routine.
In addition to the classic exercises, you can try exercises proven to reduce tension due to stressors, such as progressive muscle relaxation (8) – a technique for reducing stress and anxiety by alternating muscle tension and relaxation (9). However, since there is no shortage of studies showing that visiting green areas and staying in the natural environment can reduce mental stress (10) – it is worth taking a walk as often as possible and perhaps contributing to reducing the level of perceived stress. Of course, according to the NHS Health Fund (11) – all kinds of physical activity will not make the stress disappear completely, but it will certainly help to clear your thoughts and thus deal with problems more calmly.
Get a good night’s sleep – less stress.
Another way to reduce stress is to pay more attention to the quality of your sleep (12). If you are stressed, you can often have trouble falling asleep. Sleepless – you are more prone to stressors, and it would seem that this is how the circle is closed. There are, however, several actions you can take to get a better night’s sleep, such as paying more attention to your sleeping environment or getting more regular sleep. There is also no shortage of herbs that can help you soothe your nerves while falling asleep.
Why can’t stress be ignored?
There is no research shortage showing that many physical diseases, such as coronary heart disease and obesity, are associated with problems often associated with chronic stress (13). Many studies links stress with the following ailments (14):
• cardiovascular disease,
• hypertension associated with the individual’s response to stress,
• metabolic syndrome,
Therefore, regardless of whether you are already experiencing emotional discomfort or physical ailments related to stress, it is always worth being well-informed about stress management techniques and using them not only temporarily but also prophylactically. Health promotion matters – there is no better way than this for each of us to do our best now for future health and well-being.
He also remembers that you can always use professional help – it’s no shame, especially if you feel that the problem is beyond you and you cannot deal with it on your own. There are many facilities and specialists skilled in this field who will be happy to provide you with the support you deserve.
- chneiderman, N., Ironson, G. & Siegel, S.D. (2005). Stress and Health: Psychological, Behavioural, and Biological Determinants. Annu Rev Clin Psychol., 1, 607-628
- Anxiety UK. “Stress.” Available at: https://www.anxietyuk.org.uk/our-services/get-help/… [Accessed on 22/11/16].
- NHS Choices (2014). “Struggling with stress?” Available at: http://www.nhs.uk/conditions/stress-anxiety-depression/pages/understandi… [Accessed on 17/11/15].
- Cornah D. (2006). “Feeding Minds: The impact of food on mental health”. Mental Health Foundation. Available at: https://www.mentalhealth.org.uk/publications/feeding-minds… [Accessed on 22/11/16].
- Mental Health Foundation (2006). “Cheers Report.” Available at: https://www.mentalhealth.org.uk/publications/cheers-understanding-relati… [Accessed 22/11/16]
- Jacobson E. Progressive relaxation. Chicago: University of Chicago Press;1938.
- Mental Health Foundation (2011). “Sleep Matters: The impact of sleep on health and well-being.” Available at: https://www.mentalhealth.org.uk/publications/sleep-report… [Accessed on 22/11/16].
- Hansmann R., Hug S., Seeland K. Restoration and Stress Relief through Physical Activities in Forests and Parks. Urban For. Urban Green. 2007;6:213–225. doi: 10.1016/j.ufug.2007.08.004.