Stress is a silent killer, a lifestyle-related disease that deprives people of physical health and mental wellness. It has become a part and parcel of modern lifestyle where personal relationships are strained and workplaces are full of professional pressures. It can result in a variety of physical and psychological diseases which result in poor quality of life and sometimes even affect longevity. From something as trivial as a common cold to major health issues like heart disease, hypertension and depression, there are countless problems that stress can cause in the long run. Seeing the ill-effects of stress, it becomes important to reduce and manage it well so that you can live longer and healthier. Let us understand the science of stress and the significance of its management to keep you healthy in body and mind.

Stress: The Enemy That Lives Within

Stress is like an enemy that lives inside you. It shows no symptoms like other diseases do but there are many ways in which it can affect your health and quality of life. When you experience stress, your brain undergoes physical and chemical changes that have an adverse impact on its functioning. In such an event, the levels of chemicals such as dopamine, epinephrine and norepinephrine inside the brain get elevated. This results in the stimulation of the adrenal glands and they release higher amounts of adrenaline, a hormone that triggers “fight-or-flight” response in humans. Higher levels of adrenaline cause physiological effects such as high blood pressure and rapid heart rate. Chronic stress can lead to repetition of such events and cause serious health issues such as hypertension, heart disease, stroke, asthma and stomach ulcers, if left unmanaged over time.

Effects Of Exposure To Prolonged Stress

Prolonged exposure to stress can lead to a variety of physical and psychological diseases, which can prove to be life threatening if not resolved in time. Hence it is important to be aware of these problems so that you can control them before they do great damage.

Physical Effects: Scientific studies have proved that chronic stress can contribute significantly to the risk of major conditions such as heart attacks and cancer. In the short term, it can cause problems as common as cold and flu, headaches, migraines, musculoskeletal conditions, stomach upset, constipation, heartburn, nausea, and more. However, the impact gets accumulated over a period of time and builds up into more serious health concerns for those exposed to ongoing stress.

Psychological Effects: Besides physical diseases, stress can also lead to a series of mental and emotional disorders, such as anxiety, phobias, depression and panic attacks. With emotional stress, people tend to lose clarity of thought and find difficulties in thinking, concentrating and decision making. Some even lose their confidence and battle with feelings of insecurity. People come across problems like irritability, impatience and frustration which can result in change in social behavior and cause relationship conflicts. Even tough psychological issues are not indicated by major symptoms, they are more challenging to detect and handle.

Significance And Techniques of Stress Management

Seeing the array of physical and psychological illnesses that stress is associated with, you should look to keep away from stress. Stress management is imperative to good health and overall wellness of the body and mind. For this reason, several stress management techniques are recommended for all. Here are some of the techniques that Healthy Leader suggests to enable reduction of stress in your daily life:

  • Meditation is one of the best ways to alleviate stress and negativity. Disconnect with everything around you and focus on relaxation with techniques such as yoga, deep breathing and concentration. Experience the energies flowing within and relieving the body and soul of all the pent-up stressful emotions.
  • Cultivation of positive feelings such as compassion and honesty give you the strength to cope up with adverse situations and motivate yourself with self-worth and happiness. Positive thoughts leave no place for negative ones and clear out stress from the body and mind.
  • Indulge in a healthy lifestyle which comprises of nutritious food and regular exercise. Eat light and healthy diet comprising of fresh fruits and vegetables. Take long walks or go for swimming or cycling. Some people find stress relief by exercising at the gym. Drinking plenty of water also helps as it removes stress-causing toxins from the body.
  • Taking adequate sleep and rest is also important as they recharge your body and mind. Let go of worries about situations that are not in your control.

Small changes in your everyday can give you a lot of benefit by relieving stress and anxiety. Follow these simple and easy-to-follow stress-busting techniques and live healthier and happier. Don’t hesitate to take medical assistance if these measures do not work.

It is well known that acupuncture can be used to treat a wide range of symptoms and conditions with the human body. It doesn’t matter if they are physical, mental or emotional because varied examples of the things that acupuncture Brisbane can be applied to help include sleep difficulties, stress, anxiety, headaches and migraines, most kinds of musculoskeletal pain, as well as digestive problems, fertility, skin complaints, depression, menopausal symptoms, fatigue and back pain.

Acupuncture is long proven to help with successfully treating each and every one of these issues, from specific health problems such as fertility issues, to the reduction of stress and anxiety levels. Acupuncture can also simply be used to improve general health.

Its particular strength is the ability to help with issues that have no definite or conventional medical diagnosis. These are often treated in tandem with other natural medicinal treatments such as naturopathy and remedial massage. Physical, mental and emotional complaints are all treatable, and an indication of acupuncture’s ability to see the presenting complaint as well as the person’s health holistically is a huge benefit. Acupuncture treatment will generally target the root cause instead of targeting individual symptoms in isolation. Ultimately it is effective for a huge range of acute and chronic problems.

Good acupuncture practitioners will take a good in-depth look at a person’s health issues and consider all aspects of their life. Emotional health can have one of the largest effects on your lifestyle, work and relationships. This in-turn affects physical health so treatment programs are often created for a wide variety of musculo-skeletal, digestive and stress-related issues. Treatments are best delivered in relaxing, therapeutic and refined environments.

We have also seen great success in the treatment of fertility issues and in support of IVF treatments. Most patients will require support during IVF and ICSI. This is also to help conceive naturally and for continued support throughout their pregnancy.

Often highlighted first, it is important to realise that acupuncture has been used for centuries in the Eastern Medicines of China and Japan and has been used in support of modern medical advances. Subsequently many people turn to acupuncture for help.

Possibly the most natural form of healing, acupuncture looks to achieve ‘functional balance’. This is a state which enables a person’s body to engage in its healing response to the maximum that nature allows. Engaging with the body and mind holistically is the strength of acupuncture.

Breathing is something that we usually don’t think about, it is natural process and people rarely ask themselves are they breathing properly or not. Most of us just assume that we do. Now, the truths is that we might be breathing too deeply, or just taking too shallow breaths, either way it is not a bad idea to pay attention to the way we breathe for time to time since there are certain situations in life when our breathing can be crucial for resolving a health issue.

Using breathing to battle anxiety

There are different levels of anxiety, for some it occurs periodically and is triggered by a particularly stressful situation. For others it is more constant and can be quite debilitating to a point where it disrupts their everyday life. One of the main symptoms of anxiety, apart from rapid heartbeat and chest pains, is shallow breathing. This particular symptom can also be associated with panic attacks which are usually preceded by a high level of anxiety.

Now in order to help your body get out of this uncomfortable state, it is very important to learn to control your breathing and to use it as tool to overcome the feelings of discomfort. By taking control of your breathing you will be able to keep your anxiety at bay which will have an overall positive effect on your quality of life.

Now let’s see how we can learn to control our breathing.

Be mindful

In this case mindfulness means being observant of the changes in our breathing pattern. So as soon as your breathing starts to speed up and your begin taking shorter breaths you can asses that your anxiety is kicking in, and you can be ready to nip it in the bud.

Slow it down

Now that you are aware of the changes in your breathing it is time to take charge and start slowing it down. Slowly start taking control, make sure you take your time for each breath, around five seconds to inhale, hold the air in for two and then another five to exhale. Counting in your head is also a great way to distract your mind from whatever is causing your anxiety. So slowly inhale and exhale, repeat this pattern until you heart rate slows down and gets back to normal.

Long term management

If you are fighting anxiety on  a daily basis your body might have gotten used to taking shallow short breaths, and this is something that you will need time to correct. In this case you need to fight the cause not the symptom. Include yoga or meditation in your everyday life. Both of these focus on breathing exercise and will help your body remember the proper breathing regiment. In addition you will also be able to learn how to steady your mind which can do wonders for your anxiety.

Other breathing issues you should be aware of

While breathing control exercise can do wonders for anxiety and the shallow rapid breathing associated with it. There are other breathing disorders that require additional help to control. One of them is sleep apnea, is a common disorder in which breathing repeatedly stops for 10 seconds or more during sleep.

This deprives our body and brain of oxygen and can cause people to awake briefly several times during the night resulting in some cases in chronic fatigue. There are numerous possible causes of sleep apnea, but what matters is that people suffering from this disorder get help straight away since long term health consequences might be severe.

This article has shown you how important breathing actually is, and that we should not take it for granted. Being able to take long deep breaths and sleep through the night is a luxury, one we should not take for granted.