Stress

Subterms

    More stories

    • 125 Shares

      in health and weelbeing

      6 Surprising Signs You’re Stressed Out (And Need A Holiday)

      by

      You’re stressed. We’re stressed. Everyone’s stressed. No big deal, right? Because it’s so common, you might think that if you’re not lying on the floor from exhaustion, you’re probably fine. But stress has an insidious way of creeping up on you, and it’s not just a mental or emotional issue — stress symptoms can impact the body in some very visible (and bizarre) ways.
      “One of the biggest problems I see in my practice is women coming in with multiple physical signs of stress,” says Dr Nancy Molitor, a psychiatry professor at Northwestern University Feinberg School of Medicine. In fact, a new study found that stress and other negative emotions were consistently linked to poor physical health in more than 150,000 people in 142 countries. That’s because the mind and body are intrinsically connected.
      “Emotional stress alerts the body to produce stress chemicals such as cortisol, which — if produced on an ongoing basis — begin to break down the immune, gastrointestinal, neurological, and musculoskeletal systems,” says Molitor.
      What’s worse, those physical symptoms you end up with (um, bald patches) can bump up your emotional angst even more. If you don’t break the cycle, you’re left with an ugly feedback loop that increases your chances of serious issues such as obesity, depression, and heart disease. Pay close attention to your bod for these overall signs you’re stressed out. It signals the need for you to step back and take a break.
      The best ways to reduce your overall stress is to get enough sleep (seven to nine hours a night for most people), eat healthful food, exercise, reach out to supportive pals, and focus on things within your control. You can also learn to read your body and recognize the not-so-obvious signs that you’re overstressed before it all snowballs into a long-term health condition. Keep an eye out for these red flags:
      Read More: We Hear A Lot About Antioxidants – But What Are They, Really?
      You’re Stressed Out If…
      1/ You’ve got stomach aches
      The brain’s nervous system is linked to the gut’s, so mental stress can wreak havoc on your GI tract, says gastroenterologist Dr Bincy Abraham.
      Depending on your situation, your doctor may treat your tummy troubles with over-the-counter drugs (stool softeners), prescriptions (such as anti-nausea meds), or dietary changes (fibre can restore your gut’s stress-ravaged helpful bacteria).
      In the meantime, the best natural remedy for stress-caused constipation, diarrhoea, nausea, or vomiting is. . .exercise. It may sound like the last thing you want to do when your stomach is aching, but heading out for a run can boost endorphins that make the mind and gut feel better.
      2/ Your hair is falling out
      Super-high levels of sex hormones called androgens, which zoom up during stress, could mess with hair follicles to prompt temporary hair loss, says dermatologist Dr Roberta Sengelmann. (Shedding around 100 strands a day is normal.)
      There’s no one food or supplement that’s proven to restore your locks, but eating a balanced diet can help cell growth and healing.
      3/ You’ve got an eyelid twitching
      These annoying muscle spasms typically occur around one eye and last for a few minutes. Stress is one of their most common causes, though doctors aren’t quite sure why.
      When a twitch strikes, close your eyes, try to relax, and breathe deeply. Inhale for four seconds, hold your breath for seven seconds, then exhale for eight seconds. Repeat this four times while using a fingertip to put mild pressure on the lid that’s twitching.
      OTC artificial tears can also help ease the spasms, which dry eyes can exacerbate, says ophthalmologist Dr Anne Sumers. If the twitching spreads to other parts of your face, see a physician – it could be a more serious type of spasm.
      Read More: Cerebral Overload: How To Manage End Of Year Stress
      4/ You’ve got acne
      Just like your hair, your skin is sensitive to those higher-than-normal androgens, which can bring on breakouts, says Sengelmann. Stress can short-circuit your immune system, causing dormant skin issues to act up.
      Talk to your dermatologist if your zits keep coming back – the chronic inflammation can lead to scarring. (As hard as it is, resist the urge to pop the suckers, which only adds to the inflammation. And you’re more likely to end up with scarring when you’re stressed and your body’s ability to heal isn’t at its peak.) Oral and topical prescription meds, as well as certain soaps, can help unplug pores and wipe out the bacteria that cause acne.
      Your dermatologist might also suggest you go on birth control, or switch up what you’re already on, to balance out your hormones. And be sure to stick to noncomedogenic (i.e., non-pore-clogging) makeup, moisturisers, and sunscreen.
      5/ You’ve got back pain
      The hormones your body pumps out when you’re stressed produce a fight-or-flight response, which – along with raising your blood pressure and heart rate – tightens up your muscles. “If you’re trying to outrun a predator, that’s good,” says pain and rehab specialist Dr Joanne Borg-Stein.
      “But if it’s all the time, that sort of chronic stress response can lead to pain.” Plus, muscle aches are par for the course if you’re hunched over at your desk all day worrying about deadlines.
      Movement is the best remedy, so if your back is in knots, stand up every hour and do some stretches – reach your arms over your head, touch your toes, roll your neck and shoulders. Also try to get in a 10- to 15-minute walk around the office or outside once or twice a day.
      Read More: Getting A Mammogram: What To Know, Even If You’re Young
      6/ You’ve got rashes
      Stress can throw your immune system – not to mention your skin’s defenses – out of whack. When these are lowered, you could become susceptible to rash-causing skin infections caused by staph. On the flip side, if your immunity goes into overdrive, your skin will become more sensitive, making a dormant issue like eczema act up.
      In either case, bland emollients, including gentle OTC moisturizers, can help you heal. “If that doesn’t help, or if the rash is accompanied by a fever or other flu-like symptoms – chills, sweating – see your doctor right away,” advises Sengelmann. More

    • 125 Shares

      in health and weelbeing

      Struggle to Get to Sleep? Try These 5 Breathing Techniques

      by

      Sleep proving elusive, even when you’ve parked your phone, done your ‘yoga for bedtime’ session and drawn yourself a hot, magnesium salt-packed bath?
      If so, know that you are far from alone: According to the South African Society of Sleep Medicine (SASSM), insomnia affects about 30-40% of adults. When work, family and pandemic and political stresses collide, it’s little wonder.
      One thing it pays to try? Breathing techniques for sleep.
      READ MORE: What Is A Sleep Divorce? And Do You Need One?
      One person who encourages working with your breath to catch more zeds is Michael Townsend Williams, a yoga and mindfulness teacher, author of Do Breathe (R199, takealot.com) and co-founder of the app BreatheSync, which helps you breathe in sync with your heart to reduce stress and improve focus.
      ‘Sleep problems are often caused by our inability to switch off the mind and relax our bodies, which is where breathing can help,’ he tells WH. ‘Slow, controlled breathing triggers the body’s natural relaxation response. Your heart rate slows, your muscles relax and your mind calms down, making you more mentally and physically prepared to fall asleep easily.’
      So, rather than rattling through your to-do list or over-analysing the day’s conversations as you attempt to slumber, why not turn your attention to your breathing instead, learn how to use it as a relaxation technique and try out some of Williams’ suggestions below.
      5 breathing techniques for sleep to try
      1. Best breathing technique for anxiety
      When you’re suffering from the symptoms of anxiety and can’t stop worrying, simply counting your breaths can slow down your mental chatter, prevent the escalation of worry and help you reach a calm, centred place.
      How to deal with anxiety can be as simple as breath work. Michael recommends:

      Counting your breaths down from 40.
      To start with, count both your exhalations and inhalations from 40 to 20.
      Then, from 20 to 0, count only your exhalations.
      After that, continue to breath normally but with awareness of your breath.

      If you find this hard, then it’s fine to start the technique with lower numbers. The important thing is that you’re training your mind to focus where you want it to be, not on endless worries. If you’re still feeling anxious, then try writing your concerns down and then repeating the breathing exercise.
      READ MORE: Should You Start Taking Magnesium For Sleep?
      2. Best breathing technique for stress
      While anxiety often encompasses a generalised and wide-ranging sense of worry, stress is normally related to a specific event or area of your life, such as a work assignment or upcoming speech.
      Whilst managing your stress is important, Michael points out that experiencing it isn’t always a bad thing. ‘If you’re stressed because you’re facing a new challenge at work or moving out of your comfort zone, don’t worry. It’s normal to feel pressure in these situations. But to perform at your best you need to feel calm and energised, and that won’t happen if you don’t get a good night’s sleep.’
      One technique that might help is simple alternate nostril breathing. How?

      Close your right nostril and breathe in through the left.
      Then, close the left and breathe out through the right.
      Breathe in right. Breathe out left.
      Continue breathing slowly and deeply from one side to the other.

      Hopefully, this should make you feel calm and focused. Close your eyes, visualise yourself successfully completing whatever challenge you’re stressed about, then let yourself relax into sleep.
      3. Best breathing technique for over-thinking
      We’ve all done it – got into a heightened state before bed by watching an intense drama on the TV or scrolling for hours on a smartphone. This type of activity puts the sympathetic branch of your autonomic nervous system into overdrive. As a result, stress hormones adrenalin and cortisol in your blood make it difficult to switch off your over-stimulated mind and tense body, and sleep is tricky.
      In this instance, Michael recommends breathing from your belly. Try:

      Breathe in for four seconds and out for six seconds, both through the nose.
      This will equal six full breaths a minute, which research has shown to be the best rhythm for improving your physiology effectively.

      A longer exhalation like this triggers the relaxation response. In a short time your body will be free of adrenalin and cortisol and you will feel a lot better for it.
      READ MORE: The 10 Best Sleep Apps To Help You Fall Asleep Faster And Sleep Through The Night
      4. Best breathing technique for insomnia
      It’s hugely irritating when you wake in the middle of the night and can’t get back to sleep (we’ve all ended up in the ‘how to sleep better‘ Google hole once). Michael recommends an exercise from his mindfulness course to combat this, in which you imagine drawing a line slowly around your body.
      How?

      Start from the crown of your head.
      Make your way down the right side of your body, around your arms and legs.
      Then go back up the left side of your body, ending up where you started.
      Keep your mind occupied with this ‘body trace’ while breathing slowly and deeply from your belly.

      Another option is to simply notice the gaps between your breaths. Observe how when your breath stills for a moment, your mind naturally stills too. Sometimes these little pauses are all it takes to learn how to get a good night’s sleep.
      5. Best breathing technique for energy
      While many people struggle to get to sleep, others have the opposite problem, feeling sleepy even in the morning or during the day when they need to be awake.
      In this case, Michael recommends a classic yoga exercise. Kapalabhati (literal meaning: shining skull) are rhythmic exhalations with a pumping action that flush out air from your lungs, stimulate the nervous system and release tension.
      To prepare, take three deep breaths in and out. Then:

      Draw your tummy in sharply as you exhale. Repeat once a second so you get into a rhythm.
      Remember not to hold your breath; you will be inhaling in between exhalations but not consciously. Just focus on the sharp exhalations.
      If you find this difficult, try placing your hand on your tummy and press gently with each exhalation. It can take time for your stomach muscles to react quickly enough.
      Repeat with 20 pumps at first, then breathe deeply before holding your breath for 30 seconds if possible.

      That’s one round done – you’re aiming to repeat for three rounds. You can build up the repetitions from 20 to 30 to 40 to 60. You can also learn to retain your breath for longer. Don’t be too competitive though – slow, steady progress is best.
      With these breathing techniques for sleep you should be deep in slumber in no time!
      This article was originally published on Women’s Health UK

      READ MORE ON: Meditation Sleep Stress More

    • 88 Shares

      in health and weelbeing

      Can Stress And Anxiety Really Cause Diarrhoea?

      by

      You and your poop go way back, so it’s kinda jarring when your number-two experience is suddenly way different than usual. And, if it’s diarrhoea you’re having, it straight-up sucks. When diarrhoea strikes out of nowhere, it’s only natural to wonder WTH is behind it. Sure, you’re probably well aware that stress and anxiety can cause some not-so-awesome […] More

    • 88 Shares

      in health and weelbeing

      17 Super-Simple Ways To Relieve Stress *Immediately*

      by

      Real talk: Stress is inevitable. But it’s especially poignant during uncertain times like these. With your normal routine interrupted due to the new coronavirus, you might be in need of some quick stress relief more than usual. Maybe you’re sharing a small space with your not-so-silent toddlers or feeling overwhelmed about your work from home situation. […] More

    • 163 Shares

      in health and weelbeing

      20 Essential Oils That May Help Relieve Anxiety and Stress, According To Research

      by

      You may associate essential oils with aromatherapy products and fancy day spas. But did you know certain varieties of these fairly inexpensive oils may have legit benefits when it comes to relieving anxiety and stress? According to Dr Yufang Lin, an integrative medicine specialist at the Cleveland Clinic’s Center for Integrative Medicine, essential oils work through inhalation […] More