Fight or flight? This is the emergency reaction our body generates when one is stuck in a stressful situation. But does one try understanding the science of stress response?
This article will help you in understanding the science of stress response and how to deal with stress and have a positive outlook towards life.
Understanding the science of stress
When someone is stuck in a demanding situation and they feel they can’t overcome it, the brain releases a surge of hormones that cause an adrenaline rush and hence the science of stress. It results in physiological stress reactions like increased heart rate, sweating profusely, digestive issues, and many more symptoms that one may suffer from and not even realize. During this, the body’s immediate reaction is the “fight or flight” response. Commonly known as the science of stress response, it is caused by the release of hormones to fight a short-term stressful situation.
The science of stress behind emotional stress and physical stress may be same or different, but the stress generated anyway can have the power to turn around one’s life by taking an immense amount of toll on emotional and physical well-being. Prolonged stress or chronic stress puts your health at risk and can inflict some serious physical adversities that can affect the core strength of the body, which is why it is important to pull yourself out of a stressful situation.
Dealing with acute and chronic stress
By following these methods, one can control the science of stress response themselves during a phase of acute stress:
- Exercising – physical stress on one’s body caused due to exercising can help in relieving mental stress
- Using scents – some scents like lavender, rose, sandalwood can calm one’s mind
- Chewing gum – chewing a piece of gum is thought to increase concentration, which is said to reduce stress
- Listening to music – listening to calm music can relax the muscles and soothes the body, calming one’s mind
- Watching something funny – laughter aids in reducing anxiety levels, the stress response, bring down heart rate levels
- Taking a break – talking a 10 minutes walk, lying down with eyes closed for 10-15 minutes, any other activity that distracts your mind from what is doing presently can release emotional and physical stress
- Eating healthy foods – some foods are said to relieve stress and so by making changes to one’s diet, the stress levels of the body can between kept in check
There are major risks involved when it comes to chronic stress, as it puts health at risk. To avoid this type of stress, one can live by these ideas:
- Saying “no” – saying no to situations that make you feel uncomfortable or out of place prevents unnecessary stress
- Practising mindfulness – mindfulness brings the mind to the present moment and helps in fighting negative emotions
- Making changes to daily diet – stress is also linked to binge eating which can lead to an unhealthy state of mind and lifestyle, which is why dealing with stress-eating is also of paramount significance
- Deep breathing techniques – various breathing exercises help in normalising the heart rate by making the breathing slower and deeper
- Problem-solving techniques – finding creative and innovative ways to deal with demanding situations not only stimulates the stress response but also helps in increasing the brain productivity
- Doing one thing every day that makes you genuinely happy – this it will not only keep stress in check, but boost your self-esteem, confidence, stimulate positive emotions, and help you in forming a positive outlook throughout the day as you will look forward to doing this activity
It is important to realise that you’re not alone in your suffering. However tough the situation may be, it is important to have a positive attitude towards dealing with it. Remaining patient and optimistic is the key to implementing these solutions to deal with stress. Changes will not occur overnight. Creating a healthy mindset may come easily but maintaining it requires patience. Therefore don’t rush towards quickly getting rid of stress. Take time and do it at a comfortable pace.
Building a stress-free life
These ways can make a significant impact in life and the way one lets the science of stress affect them and deals with stress, but rather than doing these things all the time, one might get to thinking, “how can I live a stress-free life?” Believe it or not, the answer is very simple and easy to follow. Just by inculcating some thinking habits one can live a stress-free life.
- Not over-analyzing a situation – thinking too much leads to the creation of imaginary problems and unnecessary stress over a situation that may not even occur
- Being over sympathetic – taking on other people’s problems promotes enabling (taking responsibility for other people’s actions which doesn’t allow one for personal responsibility)
- Living in the present – dwelling on the past and overthinking about the future doesn’t allow one to feel and live in the moment; being aware of one’s emotions can relieve stress
- Appreciating what you have – constantly thinking of and complaining about things you don’t have or can’t change makes you ungrateful and needlessly stress about them
- Pushing away negativity – whether it is people or things, spending time with someone, or doing something that doesn’t make you feel uplifted tends to develop negative emotions and lead to anxiety and stress
- Accepting your limits – taking on more than you can pressurise your mental health and cause increased stress levels and anxiety issues
- Acknowledging your weaknesses and strengths – working on yourself without realising your boundaries leads to waste of a lot of energy and time and increases your stress levels if you’re not working towards the right thing
So to sum up, understanding and dealing with the science of stress is very important as it can disrupt one’s mentality and dispirit them. The stress response and the stress reaction are very normal feedback mechanisms of the body that appear during a stressful situation. It is of paramount significance that one deals with stress rather than gets eaten up by it. By administering these thoughts one will surely bring positive changes into their daily life. You will feel that your mindset is changing day by day and will surely notice how drastically things have changed around you.