We all experience stress whether we are aware of it. Stress affects every aspect of our lives. Without cultivating healthy coping habits, "chronic stress can wreak havoc on your mind and body" (Mayo Clinic, 2021). Therefore, it is important to cultivate healthy coping habits.
Our bodies are amazing at dealing with chronic stress before we start experiencing the negative effects. When we face a stressful situation, our bodies respond by releasing adrenaline and cortisol hormones. As a result, our heart rate and blood pressure increase and there is a boost of energy, enabling us to respond to the stressful situation. When our bodies and minds are under constant threat, cortisol doesn't decrease back to normal range. As a result, "it alters immune system responses and suppresses the digestive system, the reproductive system and growth processes" (Mayo Clinic, 2021). Furthermore, it negatively affects our mood, motivation, and increases an anxiety response to every day life.
Effects of Cortisol:
Without effective coping habits to decrease stress in your life, there is an increased risk for health problems such as:
Anxiety and/or depression
Headaches, muscle tension & pain
Digestive and reproductive problems
Poor immune system
Heart disease, heart attack, stroke, high blood pressure
Sleep problems
Weight gain (increase risk for type 2 diabetes)
Trouble with memory & concentration
Tips to Decrease Stress:
With all that being said, here are 6 helpful tips to incorporate into your daily life to decrease cortisol levels and a stress response to achieve a healthier, happier life!
Eat a balanced, healthy diet & engage in exercise/stretching regularly. Avoid skipping breakfast as doing so, puts stress on the body. Because Cortisol increases glucose (sugar) in the bloodstream, chronic high levels of Cortisol can make it more difficult to lose weight. Engage in mild to moderate exercise or stretching techniques at least 3-5 times a week. Taking a walk outside with exposure to fresh air and sunshine works wonders to improve mood, decrease stress, and revive whole body system functioning, mobility, and stamina.
Journal and mediation. Keeping a journal to write out your thoughts and prayers/encouraging Bible verses has been proven to greatly benefit in decreasing stress and anxiety.
Regular massage therapy and chiropractic care. There are numerous benefits to getting regular massage therapy and chiropractic care, one of which is improved relaxation!
Start a hobby. It is important to do things that you enjoy outside of work and life responsibilities. Start a new hobby or revive one you used to make time to enjoy!
Cultivate healthy relationships. Having a support system of family and friends that you can talk to and share life with in the happy and sad times, is a wonderful way to attack stress, decrease cortisol levels and increase dopamine (hormone responsible for feeling happy & of well-being).
Decrease screen time before bed. Turning off your phone and/or TV an hour before bed and engaging in a relaxing activity (i.e. reading, journaling, light stretches) will improve your sleep cycle, resulting in feeling refreshed in the morning and decreased cortisol levels.
While this post has been a bit lengthly, I hope that you have come away with helpful tips to decrease stress in your life and achieve a healthier, happier life!
~~~~~~~~~~
Please Note: this is not medical advice. Please talk with your doctor for any concerns. This information is intended to provide helpful information and tips to achieve a healthier life.