Stress is our natural response to situations that are perceived as threatening or challenging. It is present in all living things as a survival mechanism, helping us respond quickly in emergency situations. In everyday life, however, we are more likely to deal with creeping, chronic stress that does not disappear immediately. This long-term stress can be harmful to our health if we do not do anything about it. In this blog we explore the origins of stress, how it affects us, and offer practical tips to reduce stress levels.
Where does stress come from?
Stress is a remnant of our evolutionary history – part of the fight-or-flight response that allowed us to respond quickly to danger. When we experience stress, our body releases hormones such as cortisol and adrenaline, which increase our heart rate, sharpen our alertness and prepare us to act quickly, i.e. fight or flight. After the danger has passed, the stress disappears and the body produces dopamine and endorphins to restore balance and reduce adrenaline and cortisol.
In modern times, the threats are usually not physical, but psychological. Long working hours, high expectations, social pressure, but also daily irritations such as traffic or noisy neighbors cause a persistent stress response in our bodies. Because the ‘danger’ of this stress returns every day and our fight-or-flight response does not come into effect, the stress remains in our body. This chronic stress can lead to a range of health problems, including heart disease, insomnia, depression, obesity and a weakened immune system.
Tips to reduce stress
Fortunately, there are several strategies you can implement to actively reduce your stress levels. The first and best advice is of course to avoid stress, but that is not always realistic. However, it is possible to provide relaxation and discharge, with which you can combat chronic stress.
1. Regular exercise
Exercise is one of the most effective ways to reduce stress. It doesn’t just help stress hormone reduce cortisol, but also stimulates the production of endorphins, chemicals in the brain that act as natural painkillers and mood enhancers. You don’t have to run a marathon straight away, a daily walk or gentle activity of at least 30 minutes is sufficient.
2. Breathe in, breathe out
Simple breathing exercises are a quick fix to get rid of stress. If you experience stress or anxiety, try deep abdominal breathing. This helps to lower your heart rate and calm your body.
3. Good night’s sleep
Sleep has a major influence on how we experience and process stress. It is the way to recharge and get ready for a new day of “adventures and dangers”. An adult needs 7-9 hours of sleep every day. If you lack sleep, this will affect how you can deal with stress.
4. Meditation and mindfulness
Meditation and mindfulness exercises help you to relax and unwind in a short time. Regular meditation makes you calmer in stressful situations and helps to reduce worrying thoughts. Choose a fixed time during the day to meditate, even if it is only 10 minutes. Do you find it difficult to get started? There are many meditation apps and you can also find everything on YouTube to help you get started.
5. Social contacts and the urge to cuddle
Support from a good social network is important for your emotional resilience. We all need friends and family to whom we can turn with questions and problems. But humans also have skin hunger: the need for skin contact and cuddling, with proven benefits for your health. You produce the cuddle hormone oxytocin, and your cortisol and stress levels decrease.
6. Write it down
Writing down what you are feeling or what is causing you stress can help you organize your thoughts and reduce the intensity of your feelings. If you keep a daily diary or journal, this can also provide insight in the longer term into what helps and how you can avoid stress.
Healthy living with stress
Stress to a limited extent and of the short-term kind does not have to do any harm and can even be positive for your well-being. By applying these tips, you can regain control over your stress and relax more. Take the time to discover which techniques work best for you and make them part of your daily routine to live a happier, healthier life. And don’t forget: sometimes it’s just time to lie in the hammock and forget about the world for a while. Relaxation is not only enjoyable, it is essential.
