Stress…

Let’s be honest here, we have all encountered stress in our lives, and it is a normal part of the human experience. That time when you had to study for five different finals during exam season? Stressful. When the kids are throwing a temper tantrum? Stressful. When you had to give a presentation at work? Also stressful.
But here’s the thing: all of these are examples of acute stress. It’s temporary, intense, and usually resolves once the situation passes. So yes, acute stress is part of life, but if it shows up too oHen or never fully goes away, it can snowball into somethg more serious. That’s when we cross into the territory of chronic stress.

Chronic Stress the Subtle Consequences

Stress is not solely a psychological condition and, especially with chronic exposure, it can have severe biological effects. When exposed to a stressful condition for weeks or months at a time, individuals can begin experiencing very real physiological changes. These can include immune system dysfunction, insomnia, increase allostatic load, and digestive issues. This can lead to a higher susceptibility to viral and bacterial infections, as well as increased weight gain. Long term health problems like high blood pressure, heart disease, and chronic pain conditions can also arise.

Simple Methods to Reduce Stress

Thankfully, there are some easy methods by which anyone can reduce their stress levels from the comfort of their own home. You don’t need fancy equipment or hours of free :me to start managing your stress.

1. Mindfulness

Mindfulness is the art of deliberately paying attention to current experiences with an open and non-judgmental attitude. In this state, one can observe their thoughts, feelings, motivatons, and sensations with objectivity. Mindfulness can be performed with as little as 5 to 10 minutes of your time, and still result in meaningful changes in stress levels. Doing this can help lower the levels of cortisol, the body’s primary stress hormone. It can also reduce muscle tension and calm your nervous system. You can also expect to see a decline in depressive symptoms, pain, insomnia, and high blood pressure. It can even decrease the feelings of job burnout!

ProgressiveMuscleRelaxation:

Progressive muscle relaxation (PMR) is another stress reduction technique that can be practiced in a comfortable position while at home. It takes 10 to 15 minutes, and it has been shown to reduce instances of stress, depression, and anxiety. This method involves the tensing and subsequent relaxation of various muscle groups from head to toe. This allows you to be more aware of what a relaxed muscle group feels like, and as a result, you will realize where tension and stress are developing in your body. When practicing PMR, ensure that you are not holding your breath, and move through the muscle groups of your body systematically. You may begin by sitting or lying down and relaxing your body.