Stress Management

Updated: Mar 31

Stress is the body’s response to changes in life. It may come from many sources, usually known as stressors. Stressors can be emotional or physical in nature.

People experience stress on a daily basis and the reasons for it are different: problems at work, relationship problems, financial issues, busy schedules or even the minor changes in a daily routine.

According to the World Health Organisation, stress, especially that relating to work, is the second most frequent health problem, impacting one third of employed people in the European Union.

According to WebMD, it is possible to be overstressed without knowing it. Some of the physical signs showing that stress levels are too high include:

  • Pain or tension in head, chest, stomach or muscles.

  • Digestive problems including diarrhea and constipation, or nausea and vomiting.

  • Reproductive issues. Stress can cause changes to the sex drive, irregular or painful periods in women, or impotence and problems with sperm production in men.

  • Changes to the heart rate and blood pressure. Stress can make the heart beat faster and the blood pressure rise.

Some of the physiological and emotional signs showing too much stress are:

  • Depression or anxiety

  • Anger, irritability, or restlessness

  • Feeling overwhelmed, unmotivated, or confused

  • Trouble sleeping or sleeping too much

  • Racing thoughts or constant worry

  • Problems with memory or concentration.

Healthline provides some simple ways to relieve stress and anxiety:

  • Exercise. The benefits of exercising are strongest when exercising regularly. Exercising lowers body’s stress hormones, such as cortisol, in the long run. It also has positive effects on mood, sleep quality, confidence and mental wellbeing.

  • Supplements. Several of the following supplements promote stress and anxiety reduction: Omega-3 fatty acids may reduce anxiety symptoms; Valerian root is a sleep aid due to its tranquilizing effect.

  • Aromatherapy. Using essential oils or burning a scented candle may help reduce the feelings of stress and anxiety. Some scents recommended are: Levander, Rose, Vetiver, Bergamot, Neroli, Sandalwood.

  • Reduction of caffeine intake. Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. High doses of it can increase anxiety.

  • Writing it down. One alternative to handle stress is to write things down.

  • Spend time with friends and family. Being a part of a network gives a sense of belonging and self-worth, which helps in tough times.

  • Learning to say NO. Taking control over the parts of life that can be changed and causing stress by saying no more often, might reduce the stress levels in the long run.

  • Listening to soothing music. Listening to music can have a very relaxing effect on the body.

  • Deep breathing. Deep breathing exercises can help activate parasympathetic nervous system, which controls the relaxation response. Several types of deep breathing exercises include: diaphragmatic breathing, abdominal breathing, belly breathing and paced respiration.

If neither of the techniques work and it is getting difficult to manage stress, it is worth considering seeing a specialist.

Debene carries Ansiwell Fast and Ansiwell Travel. These are food supplements designed to increase your awareness and reduce your stress level. Ansiwell has L-theanine, an amino acid which occurs naturally in tea. L-Theanine counteracts the stimulating effects of the nervous system and has the ability to induce a feeling of natural relaxation and mental alertness, without causing drowsiness.

Take care and stay healthy.


Is My Stress Level Too High?

Nourish by WebMd. 16 November 2020

16 Simple Ways to Relieve Stress and Anxiety

Healthline. 28 August 2018

Stress Management Techniques

Health Science Journal. 2011

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