In today’s era, every person is suffering from stress in some form or another other and this stress is also necessary for our body. Getting small stress is essential for our body. If there is no stress, our body will not function properly. But the stress that becomes chronic means that your body is constantly under stress, and it does not return to its normal state, so you have problems. This chronic stress comes to you from outside. Some people suffer from depression in domestic matters. Some people are facing some problems at work and have been facing them for a long time. Due to this, they are suffering from stress.
Today, I will tell you people that if you have chronic stress and your body has been under stress for a long time, what are the effects on your body? How can you fix stress? How can you reduce it? I will tell you people.
First of all, let’s talk about how stress affects your brain. There is a part in the brain which we call the amygdala, fight, anger, hate, love, all these emotions are controlled by the amygdala, and due to chronic stress, the size of the amygdala increases, the activity inside it increases and because of this your emotions become very hyperactive. You start getting angry at the smallest thing. You become emotional at the smallest thing. This is the work of stress.
Second, there is another part in the brain which is called the hippocampus, and this hippocampus is what makes your memory. When you learn new things, they are formed because of the hippocampus, and if the hippocampus is damaged, you cannot make new memories. Due to stress, the hippocampus shrinks, its size decreases and then you can guess that if you have chronic stress, your memory will not be good, the memory will start to weaken and only Not only this, there is another part of the brain called the prefrontal cortex and this is the part that makes a human human. If someone’s prefrontal cortex is removed, there will be no difference between them and animals because it provides us with reasoning, gives us the ability to think and make decisions, and due to chronic stress, it has a negative effect, and our decisions are not right. Then, along with this, your body starts getting tired, and you feel tired all the time.
And the reason for this is a hormone called cortisol. Cortisol is normally produced in your body. When you wake up in the morning, it is at a fairly high level, and then it slowly starts to decrease. There is a natural cycle. Due to this and chronic stress, the levels of cortisol become unbalanced, and then you start gaining weight. You start feeling tired and do not feel like working.
How can this stress be reduced?
First of all, it is very important to identify whether you are stressed or not. Many people are stressed, but they do not know whether they are stressed or not. Now, how will you know if you are stressed? The symptoms that I have told you about are the same. Memory has started to weaken. You have started to feel tired. You have not felt like doing anything yet. You are always in tension. Your mind is burdened. And if your decisions are not going well, then all these signs can be of stress, and then you can also identify it. There is pressure due to work, there is too much work, or there is a problem at home, there are domestic problems, because of this stressor, it is very important to fix it first. When you catch the source of it, that is the reason, and that is why this problem is happening with me, and try to fix this source, then all your other symptoms will get better. But, for example, you cannot fix it, or it will take time.
They will get better slowly. No, there are some other things that you can do that will not harm your body at all, which is damaged due to stress, and then the stress will slowly start decreasing.
First of all, there are stress circuit breakers, meaning those small activities due to which the cycle of stress is going on in your mind and your body. It breaks down, and stress is reduced for a while.
What are those activities?
Deep breathing. Take some time, take five minutes, 10 minutes, and take deep, long breaths. You will feel that your mind has started to clear, and the tension has started to reduce in your body. Then, after that, mindfulness occurs. Mindfulness means that you look into your mind. Many things are going on in our minds all the time. Different kinds of thoughts are coming.
In mindfulness, you have to get rid of these thoughts and focus on one thing. You have to train your mind about what your mind should think about and what not to think about. There are many mindfulness apps that you can use that guide you on how you bring mindfulness into your life.
Getting enough sleep
Then, thirdly, getting enough sleep is a very important process. Sleep is a very important process for your body. We spend a third of our lives sleeping. From this, you can estimate how important sleep is for us. Now, how will you know whether you have had enough sleep or not? When you wake up from sleep, if you are tired and you feel like you have not slept properly, then your sleep is not complete. Now, some people get enough sleep after sleeping for six to seven hours. They wake up feeling completely refreshed, and some people need 8 to 9 hours. You have to sleep for 12 hours to get your sleep, so get as much sleep as you can. It’s not like that according to your routine.
I often ask patients when they sleep and what time they sleep. They will say, “It depends.” Sometimes they sleep at nine o’clock. If you are watching a movie, you will sleep again at eight o’clock or one o’clock. So, this thing that is your routine will not become yours. If your sleep is disturbed, and because of this, your stress will increase. Because during sleep, your body is repairing itself. Whatever damage has been done is being repaired. Your memory is being consolidated. The brain processes all the things you have remembered and seen.
Exercise is very important
Physical activity is the fourth most important thing during sleep. Exercise is very important for your body. When you start exercising, your body has many positive effects. Now, the problem is that we exercise only when our stomach is full. After a few days, we stop exercising because we feel that if the stomach is not going in, then what is the point of exercising? Although you are exercising for a completely different purpose, now you are exercising to keep your body healthy. And even if the stomach is sticking out and not going in due to exercise, it does not mean that you are not getting the other benefits. You are getting the other benefits 100 percent. The dangerous fat from your body will be gradually decreasing, your mood will be improving, and your stress will be decreasing. You get all these benefits from exercise, so don’t worry about the fact that your weight is not decreasing.
Your circle of friends
Then, after that, it is very important to have your circle of friends, your family, and your friends. Always surround yourself with people who make you happy and who care about you, who don’t tease you, who don’t hurt your feelings, and encourage you. Whatever you do, they support you. There are very few people like that, but I always find people who support you and stay away from those who don’t support you. This is very important to reduce stress. Then your diet plays a big role. If your diet is not good, then you should eat the essential things. The things that make your diet good are vitamins, minerals, and antioxidants. These are things that reduce all the inflammation and such things that are happening in your body, they fix them, they repair your body. And if you don’t use such things at all, if you don’t eat, negative things will increase in your body, toxicity will increase in your body, so be very careful about what you eat, take care of your diet, make vegetables and fruits a part of your diet.
Finally, if despite doing all these things, you are having a lot of problems due to stress and you are not able to cope, then always talk to a psychiatrist or your doctor.
Conclusion
Reducing stress is not about eliminating all challenges from life but about building healthy coping mechanisms to manage them effectively. Strategies like regular exercise, mindfulness practices, proper sleep, balanced nutrition, and strong social connections can significantly lower stress levels. It’s also important to identify personal stress triggers and adopt techniques, such as time management, deep breathing, or seeking professional help, tailored to your lifestyle. Ultimately, managing stress is a continuous process that requires awareness, action, and self-care. By making small but consistent changes, you can create a more balanced and resilient mind and body.
FAQs
1. What are some quick ways to reduce stress during a busy day?
Quick stress-relief techniques include deep breathing exercises, taking a short walk, stretching, listening to calming music, or practicing mindfulness for a few minutes. These small breaks can help reset your mind and lower stress levels instantly.
2. Can diet and exercise help with stress management?
Yes, both play a significant role. Regular physical activity boosts endorphins, which improve mood and reduce stress. A balanced diet supports brain health, stabilizes mood, and helps the body handle stress better by reducing inflammation and regulating hormones.
3. When should I seek professional help for stress?
If stress becomes overwhelming, persistent, or starts interfering with your daily life, relationships, or health, it’s important to seek help. A mental health professional can provide support, therapy, and coping strategies to manage stress more effectively.