Being a natural reaction of our body to the challenges we encounter, stress is part of our daily life . Stress is the result of the secretion of stress hormones by our body. In the following we will explain to you what stress is, what its typical symptoms are and how you can learn to manage it naturally and effectively.
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What is stress?
The term “Stress ” comes from English. This term can be both translated as pressure and tension and is derived from the Latin “stringere” . Short-term or acute stress can be useful to some extent , for example to achieve optimal performance and control one's professional and family life.
Acute stressful situations, such as before an exam, job interview, or presentation, in which the body responds by releasing a flood of stress hormones, including adrenaline and cortisol , which prompt the body to take action in emergency, as well as energy reserves , generally last only a few minutes or a few hours.
When a phase of stress is followed by a phase of relaxation, the body can again get enough rest and relieve stress. However, if the body no longer has the opportunity to recover through relaxation phases between situations of acute stress, the body may enter a state of permanent stress: this is what we call stress. chronicle .
Certain foods or food supplements, such as our Daily Vitamins, can provide relief. The same goes for practicing certain sports, such as yoga .
Types of stress
According to its definition, Stress occurs whenever the demands to be overcome exceed our stress management capacity and exhaust available resources. There are two types of stress: eustress and distress. Eustress is a type of positive stress that can even have a performance-enhancing effect. Distress, on the other hand, is perceived as negative and can lead to physical and psychological disorders.
Eustress can be considered a good form of stress . It makes you move forward, in combination with other physical and psychological stimuli, for example when you work, hang out laundry or play sports. This type of stress can therefore motivate you and push you to perform well and continue a task. To be productive and in demand, you therefore need a healthy level of positive stress. Positive stress actually helps you “stay in the game.”
On the other hand, if your stress load increases and is no longer pleasant for you , and if the tasks that accompany it can no longer be accomplished, distress appears . This negative stress therefore appears as soon as you feel overwhelmed by initially positive stress. This can have a frustrating effect, as there is no predictable solution in sight for the task at hand. Most of us have experienced this type of stress before.
A negative life event can also be a trigger for distress, but it is impossible to influence it in advance. The physical effects of this type of stress can be high blood pressure, digestive problems, increased blood sugar levels, irregular/weak breathing, and the development of allergies or skin irritations. Behavioral symptoms may take the form of loss of appetite, food cravings, lack of desire, or fatigue.
Symptoms of stress
If you want to avoid Stress, it is important to know how to spot the first signs of stress. In stressful situations, people tend to no longer perceive themselves as well, which is why symptoms of stress and overwork are often ignored, neglected or even misinterpreted . So that this does not happen to you and that you know when it is high time to reduce the sources of stress, we offer you here a quick overview of the main symptoms of stress:
The first signs of psychological stress are:
permanent nervousness;
tension and fatigue;
difficulty concentrating.
The physical symptoms of stress are:
sleep disorders;
waking up at night and grinding your teeth;
headaches ;
loss of appetite or food cravings.
You will find anti-stress advice on our pages dedicated to emotional eating and the difference between hunger and appetite.
Stress management
If you are particularly sensitive to Stress, we advise you to take measures which, on the one hand, strengthen and protect your nerves and, on the other hand, rebalance your metabolism .
In order to reduce stress and control it sustainably, you should in any case take into consideration several of the possible starting points for stress management : sleep, sport, diet, work, family life and leisure, but also well-being and healthy living in general.
Below, we offer you 5 useful measures and ways to combat stress:
1. Get enough sleep to rest
In case of stress, in addition to physical activity and a healthy diet, one point is particularly important: getting enough sleep for your body and your balance. A working person needs to get enough sleep to maintain performance during the day, for example. Additionally, a healthy sleep pattern helps lower cortisol levels .
The amount of sleep the body needs varies from person to person and depends, among other things, on age. But it is especially in stressful situations that you should listen to your body and allow yourself periods of rest. After all, you know your own body best and know how much sleep is good for you.
If you have trouble falling asleep , our article 10 foods to sleep better will certainly be very useful to you. Also discover foodspring Sleep Drops and reduce your symptoms of mental fatigue with our Focus Drops .
2. Relaxation exercises for your well-being
To compensate for Stress, providing extended rest periods of at least two hours, both at work and in the evening or on weekends, so that real regeneration occurs would surely be beneficial.
The physically and psychologically stressed areas are then balanced in order to restore the body's initial capacities . You can also support your recovery phase with different relaxation techniques such as breathing exercises, meditation, yoga or autogenic training.
When you breathe more consciously and deeply in stressful situations, your pulse and blood pressure calm down and you can concentrate better again. During lunch break or on weekends, a walk in the open air can also be very relaxing. Take a look at our 7 tips for getting into a daily yoga routine .
3. Healthy eating when stressed
A healthy diet for the nerves is fuel for the human body and a good way to combat stress. Through diet, you can significantly influence your physical and mental performance. A healthy and varied diet is a very good basis for strong nerves. Also remember to hydrate well.
In stressful situations , you should focus on foods such as whole grains, legumes, nuts as well as fresh vegetables and fruits. Some of them are also alkaline foods, which your body converts into bases. If you want to know more, refer to our article on alkaline diet .
Finally, our Daily Vitamins are simply brilliant for helping you beat stress . They provide you with all the vitamins your body needs.
4. Herbs for more relaxation in the evening
Are you unable to rest in the evening? Certain herbs can help you leave the stresses of everyday life behind and relax more quickly. These include, for example, lemon balm, valerian, lavender and St. John's wort. The scent of these herbs can already help you reduce daily Stress.
Most of these herbs can also be used in the form of tea or herbal tea to soothe the body and mind. Blends based on lemon balm , lavender , chamomile , St. John's wort or hop flowers are perfect for relaxing. Take some time each day to gently slow down and end your evening by relaxing with a cup of herbal tea. You will have restful sleep and more energy the next day.
Herbal teas are rich in anti-inflammatory compounds that benefit your body. They contain in particular:
Antioxidants, which help protect the body from stress;
Antiviral and antibacterial compounds;
Herbs that can reduce inflammation;
Herbs that may reduce the risk of blood clots and high blood pressure.
5. Cold water as an immediate stress remedy
Hard to believe, but cold water really helps with Stress . Plus, it's simple and can be used almost anywhere. To reduce stress, simply run cold water over your wrists for a while or pour a few drops behind your ears. You will notice that the tension decreases noticeably. This calming feeling should allow you to relax and release stress in just a few moments.
We hope these tips will help you effectively reduce your stress!