Not all stress is detrimental; in fact, certain types of stress can be beneficial. Eustress, which refers to short-term stress, serves as a motivator, fostering resilience and personal growth. For instance, moderate physical activity contributes to muscle development and improved cardiovascular health. Similarly, engaging in complex problem-solving tasks can enhance cognitive performance and boost self-confidence.
Conversely, chronic stress—defined as persistent stress occurring over extended periods, often without an immediate external stressor—has negative physical and psychological consequences. The physiological effects of chronic stress underscore the profound influence of mental states on physical health. Chronic stress is associated with a substantial increase in the risk of cardiovascular disease (Cureus, 2020), elevated blood pressure, greater susceptibility to diabetes and obesity, and heightened systemic inflammation due to increased cortisol and adrenaline production. These factors collectively contribute to a higher incidence of strokes, heart attacks, and other cardiovascular conditions.
The positive development is that effective stress management techniques can mitigate these risks and promote both longevity and quality of life. Implementing such strategies has been shown to reduce the likelihood of developing cardiovascular disease and metabolic syndrome.
Some practical methods for alleviating stress include:
• Taking a brief shake break. Stand up and start shaking your arms, then start shaking your legs, then shake your torso, shoulders and head. Move into a bouncing type of flow. This a great way to release tension in your body and mind.
• Trying a dance break. Turn on a You Tube dancing video. Right now, I am learning how to salsa. Get creative and curious. Do something new and different. Shake that booty!It is a good workout, it’s fun, and it can relax and rejuvenate you.
• Engaging in numerical exercises, e.g., counting forward and backward, to disrupt cycles of rumination. Count 1,2,3,4,5 and then 5,4,3,2,1. Do this few times.
• Repeating affirmations or meaningful phrases to foster composure and focus. Sometimes I use bible verses or meaningful statements. Say a prayer or repeat a mantra.
• Practicing gratitude by recording three things for which one is grateful and why you are grateful for those three thingsthereby enhancing emotional well-being.
• Allowing oneself to experience boredom, which can be an opportunity to facilitate mental rest and stimulate creativity.
• Utilizing the therapeutic power of physical touch, such as hugging, to encourage the release of positive neurochemicals such as oxytocin. It is great way to reduce feelings of loneliness and strengthen connections.
• Smiling intentionally, even during stressful moments, as this simple act has been demonstrated to elevate mood and reduce tension. Sometime you can trick your emotional state with somatic changes.
• Taking a nature break. Step outside and behold the glory of nature. The research on the feelings of Awe has clearly demonstrated its positive impact in reducing stress, anxiety, and depression. Also, certain trees and bushes produce chemicals that act like insecticide for them along with having an anti-depressant effect upon humans.
• Taking a walk break. Take a five-or-10-minute walk at lunchor when you take a break at work. You don’t have to plan, just do it when you start feeling stressed. Allow feeling stress as the trigger to taking a walk.
In summary, when feelings of overwhelm arise, employing straightforward stress reduction techniques can be highly effective. Move your mind and body out of the rumination rutinto a regenerative mode. These methods are easily accessible and can be adapted to various environments, supporting individuals on their journey toward improved well-being. See you on your journey to wellness!
