The COVID-19 pandemic threw a spotlight on mental health. Several years later, we must continue to prioritize our mental wellbeing. After all, the times we live in are still filled with uncertainty and change. Long-term stress adversely affects not only our physical health, but also our psychological health.
Risks of Prolonged Stress
At manageable levels, stress can be great for responding to a short-term situation. Cortisol, the stress hormone, drives our fight-or-flight response by increasing blood circulation and dampening our immune systems as we work to resolve the immediate stressor.
When we experience stress over a long period or in great intensity, we face two risk factors:
- greater vulnerability to illness and infection due to weakened immunity
- decreased ability to think logically and make sound decisions
Ways to Overcome Stress
The effects of prolonged and intense stress seem concerning, but we can take action. Here are some practical tips backed by neuroscience to reduce stress while also staying focused.
1. Don’t Forget to Breathe
Sounds simple, right? Breathing is not something we usually focus on since it happens naturally. We’re usually not taught to be aware of our breathing, but we should be because stress affects it. Under stress, our breathing quickens and grows more shallow. This response sends signals to the brain, which then mobilizes the rest of the body to trigger our fight or flight response. Conversely, slow and deep breaths tell the brain to deactivate the stress response system. This leads to renewed cell regeneration and growth, healing, and immunity.
Tip: Whenever you feel like stress is overtaking you, focus on your breathing. Take 6 slow breaths by inhaling deeply through your nose for 5 seconds and exhaling slowly through your mouth for another 5 seconds.
2. Combat Negative Emotions With Positive Ones
As humans, we have the unique ability to be in control of what emotions we feel. Our feelings are another way to signal to the brain what chemicals it should release to then notify the rest of the body.
When you feel stress, fear, or another strong feeling, your brain receives signals to release adrenaline and cortisol in response to what is perceived as a life-threatening situation. But if you gain control over these feelings, you can prevent this type of response and calm yourself.
Tip: The next time you find yourself stressed or scared, think back to a time you felt joy or gratitude. Perhaps it was when you held your child in your arms for the first time or when you had a relaxing vacation with your best friends. Picture yourself reliving the memory. Just 3 minutes of doing this can help you mitigate the effects of stress.
3. Be Nice to People and Smile
Did you know you can create your own antidepressant? Serotonin is a neurochemical your brain releases, bringing positive feelings. It makes us feel proud, confident, and amazing! When we get a like on Facebook, receive a compliment, or have a positive interaction, our levels of serotonin increase. What’s interesting is that this can also happen when you are nice to others. Find opportunities to compliment people or express your thanks to them in your daily life. You’ll feel happier and more fulfilled.
Don’t forget to smile and laugh! Even faking it has a positive effect. Stick a pencil between your teeth and hold this position for two minutes. You’ll signal your brain to release serotonin as would happen with a natural smile. You may even find yourself smiling for real just by mimicking the gesture!
4. Try Confident Body Language
Our body language affects our brain and mental state. When you make yourself look small or defensive by looking down or crossing your arms, your body signal your brain to release cortisol and inhibit testosterone. This second hormone is associated with power, dominance, and confidence. This is a recipe for stress! On the other hand, if you assume an open body posture and hold your head up high (think a ‘Wonder Woman’ pose), you’ll be less stressed and more confident.
Studies show 2 minutes of power-posing is enough to decrease cortisol production by 25% and increase testosterone levels by 20%.
Tip: The next time when you’re getting nervous or worried, open up your chest and stand up straight. Imagine you’re a powerful superhero character showing people who’s boss in the place. You’ll be surprised at how different you’ll feel after just a few minutes. Overcoming stress can be this easy!
5. Sweat!
Most people wake up and then grab their phones to check emails or scroll on social media. Instead, do some morning exercise. You can do some jump rope, jumping jacks, go jogging, or hop on a bike for 20 minutes. Just make sure it’s a moderate-to-intense type of workout that makes you sweat. Studies have shown sweating significantly lowers cortisol levels. This is key in the morning, when cortisol is at its daily high.
Morning workout sessions have other benefits, such as:
- Improved focus throughout the day
- Cell rejuvenation
- Anti-ageing effects
- Weight loss
Conclusion
Overcoming stress is possible if you try these above tips. From adjusting your posture to adopting a more positive mindset or exercising, you can stop stress from getting out of control. Small levels of stress help motivate us, but prolonged and intense stress can wreak havoc on our physical and mental health.
En Savoir Plus stress management tips.
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