Deadlines, misunderstanding in the family, toxic colleague: stress has become part of our lives. Usually we ignore or suppress it. Well, you shouldn’t: it’s a direct path to nowhere. You should learn techniques how to get rid of stress and enjoy every movement of this precious life.
Stress and stressor
Let’s deal with the concepts. A stressor is a cause of stress. It can be external (work, money, social expectations) and internal (self-criticism, rejection of one’s appearance, fear of the future). Stress is a nervous and physiological reaction of an organism in a situation when you face one of the above-mentioned dangers.
This mechanism was developed during evolution to cope with, let’s say, a sudden attack of a lion. And so far, as soon as the brain detects the danger, a “stress-response” is triggered – a chain of changes throughout the body adapt the body to the increased load.
What would you do if you saw a lion many centuries ago? Run. Next two options: either the lion eats you or you are saved: you run to the village, the inhabitants rush to the pursuer and deal with it. Victory. The stress reaction ended in the destruction of the stressors.
It’s not always the case, though. Imagine again that you meet a lion, but during a strong storm. There’s lightning, and one of them hits a predator. You didn’t have to run, call for help, and be happy to be saved. In this case, the danger was left behind, but your body did not feel it.
We don’t see any of those lions today
How to get rid of stress ? you need to give the body a signal: to take actions that symbolize safety.
Otherwise, you’ll be left with a “cocktail” of hormones and neurotransmitters. In time it will be gone, but there will be no relaxation. The digestive, immune, cardiovascular, musculoskeletal and reproductive systems will be in a depressed state if they do not receive a signal to return to full operation.
Why are we getting stuck in stress and how to get rid of stress?
We get stuck in stress for a variety of reasons. Most of the time, there are three main reasons and to cope with these reason you should learn how to get rid of stress.
1. Chronic stressor → chronic stress. Sometimes our brain triggers a stress response, you do what it asks, but the situation doesn’t change. Difficult tasks are piling up day by day, toxic colleagues keep working with us side by side.
2. Social norms. Sometimes the brain activates the stress response, but you can’t do what it asks. “Let’s kick this cheeky guy in the head!” – and you can feel a wave of glucocorticoids in your blood. “I can’t kick him in the head! That’s my client!”, you sigh.
3. Safety. Sometimes a survival strategy is to pass by or wait until the threat is over.
None of these cases are bad in themselves. The harm starts where our ability to defuse the tension ends.
We have 7 ways to complete the stress-response
1. Breath
Deep breathing reduces the intensity of stress response, especially when exhalation is slow and devastates the lungs to the end. It helps best when stress is moderate. If it is overwhelmed with the head, breathing can reduce the tension, and when the difficult situation is left behind, go to more active methods.>
You can take as a basis such a technique: slowly breathe, counting to five; then hold your breath counting to five; then exhale smoothly, counting to ten. When you have exhaled completely, count to five. Do it three times.
2. Warm companionship
Friendly contact with others is the first external signal that the world around you is safe. A polite word or two, even with a stranger, is more useful for our mental well-being than polite silence. Next time you buy a cup of coffee, wish the barista a good day. Make the cashier in the dining room a compliment. Convince your brain that you are surrounded by nice people. It works!
3. Laughter
When you laugh with someone, even for nothing, your satisfaction with the relationship grows. However, laughter should be sincere, loud, from the heart, not fake one.
4. Affection
The presence of a person with whom you have mutual trust and respect helps to cope with stress. Physical attraction is wonderful, but not necessary. A simple warm hug in a relaxed, safe atmosphere brings the body back to normal work as successfully as a race from a predator for three kilometers.
5. Crying
It’s said that tears can’t help grief. But dealing with the cause of stress and the stress itself are different things. Remember how we could hardly hold back, run to the room, slam the door – and start crying. After 10 minutes, you felt a huge relief.
The stressful situation did not go anywhere, but you defused the stress reaction. Do you have a favorite soap opera that you can’t watch without crying? Turn it on. The movie will take you through a full cycle.
6. Creative self-expression
Art creates an environment suitable for emotional outbursts. When you fall in love, the songs on the radio suddenly respond in your soul. And even if you’ve talked off the ears of your friends, the songs will always help release the emotional tension. And when your heart hurts from the breakup, another playlist will help you. Verbal, visual and stage art in all forms allow you to express and live intense emotions.
Take time to art today and tomorrow you will be more energetic and spontaneous.
7. Phisical activity
But the most effective way is to be physically active. The very running from a lion from our past. Move, scream, clean, dance, chop wood, after all. That’s how you give your body the best stress relief.
Stress is like a tunnel. You have to go all the way to the end to avoid getting stuck in it. Let your emotions flow freely through you and eventually disappear. That way you can help yourself better.