Stress can make you sick. Too much stress from your job, your relationships, money or even the news can have bad consequences on your health that manifest in physical ways.
Researchers have found a link between stress and high blood sugar in people with type two diabetes. They’ve also found that mental stress significantly increases the risk of cardiovascular events including death, non-fatal heart attacks, and heart failure. There have been studies in mice that suggest stress can contribute to the growth and spread of cancer. And real mental health effects emerge from prolonged periods of stress.
The list of diseases and health problems seen in people with chronic stress is endless. High cholesterol, high blood pressure, angina, weight gain, sleep disturbance, and osteoporosis are just a few more.
For some of us the problem is the stress hormones and for others it’s our coping mechanisms, such as over eating, smoking, drugs, alcohol or other harmful addictive behaviors in order to deal with the stress.
Our bodies can respond to short periods of stress, but when it goes on for days or weeks or months then it can be really destructive.
There are many things we can do to relieve stress. Let’s look at just a couple.
1. Incorporate some physical activity every day.
If you’re feeling stressed, moving your body on a consistent basis can help. Many studies have shown that physical activity helps reduce stress levels and improve mood while sedentary behavior can lead to increased stress, poor mood, and sleep disturbances. An easy way to start is with walking or some simple stretching for just 10 minutes every day and slowly work up to 30 minutes.
2. Minimize phone usage and screen time.
A number of studies have linked excessive smart phone use with increased levels of stress and mental health disorders and may negatively impact sleep.
3. Get good nutrition.
Your diet affects every aspect of your health, including mental health. Studies show that people who follow a diet in high ultra processed foods and added sugar are more likely to experience higher perceived stress levels.
4. Take time for self-care.
People who engage in self-care report lower levels of stress and improved quality of life. Taking time for yourself is essential in order to live a healthy, happy life. This is especially important for people who tend to be highly stressed.
So...
• eat a healthy meal
• take a short walk
• stretch a few minutes before bed
• put down the phone and pick up a book or connect with a friend
• start a hobby
• get a massage
Massage is one of the many tools to help us deal with stress. Massage Therapy has a positive impact on both body and mind. Among its benefits is helping the mind to focus on the present and remove the focus from whatever stressors it may have. Changing the focus alone is a huge benefit. Disengaging the thinking part of the brain for a little while can put the body into relaxation.