Plagued by Stress? 5 Ways to Find Relief

Stress is your body’s response to a new or potentially threatening situation. It can be a positive experience when it keeps you alert, motivated, and ready to avoid danger. However, when stressors continue without relief, it can negatively impact your health.

At the office of Dr. Michael Kullman, we routinely deal with patients whose stress comes from anxiety and/or depression. Our goal is to get to the root of the problem so that you can find relief and have a good quality of life. Here’s what you need to know about stress and its relief.

What happens when you get stressed?

When you face a threat or other stressor, the hypothalamus at the brain's base sends out an alarm throughout your body. This system prompts the adrenal glands (located atop the kidneys) to deliver a surge of hormones to the rest of your body. That surge includes adrenaline and cortisol.

Adrenaline increases your heart rate, elevates your blood pressure, and gives you more energy, helping you combat the threat. Cortisol, the primary stress hormone, increases blood sugar levels (used as fuel) and the brain's use of glucose, and increases the availability of molecules that repair tissues.

Cortisol also slows functions that would prove harmful in a fight-or-flight situation. It changes your immune system responses, suppresses the digestive and reproductive systems, and stunts growth. The system also interacts with the regions of the brain that control mood, motivation, and fear.

This stress response is usually self-limiting, so once the threat has passed, hormone levels return to normal. However, if you’re constantly under stress, the fight-or-flight response is always active, and the high levels of adrenaline and cortisol disrupt bodily functions, putting you at risk for health problems like:

• Anxiety
• Depression
• Digestive problems
• Immune system problems like arthritis, fibromyalgia, and psoriasis
• Headaches
• Muscle tension and pain
• Heart problems such as heart disease, heart attack, stroke, and high blood pressure
• Sleep problems
• Weight gain
• Difficulty with memory and focus

That's why it's important to learn healthy ways to cope with the stressors you encounter.

5 ways to find stress relief

Here are five ways you can relieve the stress in your life.

1. Eat a healthy diet

A diet full of fresh fruits and vegetables, lean protein, and whole grains helps keep your body functioning well and your stress levels down. Some foods that can help reduce your stress include avocados, chia seeds, dark chocolate, spinach, and almonds.

2. Exercise regularly

Exercise not only has physical health benefits but has been shown to provide natural stress relief. Aerobic exercise, for example, releases endorphins, your body’s feel-good hormones.

3. Get enough good-quality sleep

When you don’t get enough sleep, your body and mind become stressed, which then impacts your ability to get enough sleep. It’s a vicious cycle.

Try to develop a calming pre-bedtime routine, such as soaking in a hot bath, practicing meditation, or drinking an herbal brew. Refrain from looking at screens for at least an hour before you go to sleep.

4. Practice relaxation techniques

Making time to relax every day helps manage stress and protect your body against its ill effects. Try practices like deep breathing, guided imagery, progressive muscle relaxation, or mindfulness meditation.

5. Set realistic goals and expectations

No one can be 100% successful at everything, and certainly not all at the same time. Be mindful of what you can control, and learn to accept the things you can’t. Establish healthy boundaries and focus on work-life balance.

And if you find yourself spiraling into either anxiety or depression, schedule an evaluation with Dr. Kullman by calling our office at 914-465-2882 or booking an appointment online. We can help.