All About Stress: What It Is, Its Symptoms And How To Get Rid Of It

What Is Stress?

Stress is the body’s response to a threat or challenge as a result of a situation (known as stressor), which can be either positive or negative. The body does not distinguish between physiological and psychological stress. 

Physical Symptoms: 

Under stress, a person may experience different types of physical changes which include headache, tense muscles, sweating, pounding heart rate, cold or clammy hands, a feeling of butterflies in the stomach, dry mouth, constipation, teeth grinding, fatigue, colds, heartburn, skin rash, back pain and stomach pain. 

Mental And Behavioral Symptoms: 

Mental symptoms of stress consist of nervousness, anxiety, depression, apathy, irritability, hostility, forgetfulness, confusion, overeating, under eating, short temper, overly emotional, excessive smoking or drinking and withdrawal from relationships. 

In addition, stress may include other signs like talking faster than usual, biting your nails, restlessness, pacing, distraction, hyperactivity, and trembling. If an individual experiences chronic stress, he or she will feel tired, restless, and out of control. 

How To Get Rid Of Stress 

Studies have shown that the best way to relieve your tension is by performing physical exercise. In reducing stress, nothing could be better than physical exercise. Also, exercising will relax your tense muscles, which will provide aid for your sleep. 

Here are the positive benefits of exercising:  

1.    Exercise is a change in environment or routine and this is why the body will see it as a diversion that will help you relax. It also works as an outlet to dissolve your emotions. 


2.    It improves the blood flow to the brain, increasing the levels of sugars and oxygen, which your body needs when you are thinking heavily.  



3.    When you’re thinking too hard, the neurons in your brain require extra work. Because of this, they accumulate toxic waste that may cause foggy thinking. When you exercise, you are increasing the speed of blood flow through your brain, getting rid of these waste products faster. 


4.    By exercising, your body will release chemicals called endorphins into your blood stream. These will make you feel happier and have a positive overall effect on your sense of well being. 



5.    There is also evidence showing that people who are physically fit have much less physiological responses when under pressure than those who are not. This signifies that fit people will be able to handle the long term effects of stress better, without getting ill or burned out.  

Apart from a regular exercise program, you can use exercising techniques to reduce your stress. 

1.    Gently do several neck rolls to help getting rid of the tension. Slowly drop your chin forward. Gradually roll your head towards your right shoulder, back, left shoulder and your front. Now try doing the same in the opposite direction. Repeat this exercise 10 times. 


2.    Inhale 10 deep breaths, trying to fill your lungs fully. Then hold and exhale slowly, letting go of the air. The amount of fresh oxygen will also recharge your energy. 



3.    Lie on the floor or sit in a chair where you feel comfortable. With your hands side by side or on the chair arm, try to picture each part of your body, starting with your toes and moving upwards. Take your time and feel the relaxation of your body, piece by piece. 


4.    Sit by the edge of your chair and bend forward. Now, rest your chest on your knees with your hands and head hanging loosely. Then slowly unroll your back, vertebra by vertebra, until you sit up nice and straight. This exercise is great for unknotting your back. 



5.    While standing, stretch by putting your hands on top of your head.    Then, swing down and try to touch your toes. You can bend your knees if you feel you have to. Do five to ten repetitions. Now put your hands on your hips, with your legs apart from each other. Lean forward until your chest is parallel. Rotate your head and body slowly to the left, then right forward. Repeat 5 to 10 times.