What is stress?
Stress was first studied by Hans Selye, Canadian endocrinologist, in 1936. During these experiences, he defined it as the set of physiological and psychological means implemented by a person to adapt to requests or requests exerted on the body. It can affect anyone, usually just for a short time.
Signs and symptoms of stress
Stress can manifest itself through different emotional, mental, and physical signs and symptoms. A stressed person may find themselves anxious, irritable, or anxious. She may feel a constant state of worry, difficulty concentrating, or uncertainty in making decisions.
The physical symptoms of stress are headaches, muscle pain, dizziness, nausea, sleep disturbances, severe fatigue, and eating disorders.
These effects are observable over time, but continuous stress can be responsible for the development of several chronic diseases such as cardiovascular diseases or even cancer.
Therefore, chronic stress should not be neglected and should be identified and dealt with as soon as possible.
Herbal medicine in stress management
Herbs are the first natural medication to consider for mild anxiety.
They turn out to be allies of choice, especially in basic treatment. Among them, we find:
Valerian for stress
Used in the treatment of nervousness and sleep anxiety disorders for centuries, Valerian officinalis has many properties. It soothes nervous tension and anxiety disorders, reduces the time it takes to fall asleep, improves sleep quality, and reduces night-time restlessness.
However, its action is not immediate; only after 2 to 4 weeks of use that the benefits are felt.
Valerian can be used in herbal tea but also exists in the form of tablets or capsules. It is also found as a mother tincture or root extract.
Passionflower for stress
Native to the tropics and subtropics of the Americas, passionflower is used as a symptomatic treatment to calm manifestations of anxiety, nervousness, or sleep disturbances.
It can be used as an infusion or dried powder of leaves and flowers. It is often associated with hawthorn, which also has sedative properties.
Hawthorn for stress
Used for its cardiotonic and hypotensive properties and to reduce heart palpitations, hawthorn (Crataegus laevitagata) is indicated in situations of anxiety or stress.
It can be taken as an infusion of dried flowering tops or a mother tincture.
Hops for stress
Hops have been routinely used in traditional medicine for many years. It helps treat agitation, anxiety, sleep disorders, abdominal cramps, and lack of appetite.
Hop inflorescences contain fragrant essential oil and oxygenated compounds that cause sedative effects. It is often associated with valerian, which accentuates its effects. It can be used as an infusion of dried flowers, a liquid extract, or a tincture.
Lavender for stress
The use of lavender for stress dates back to the Romans, who used it for its aromatic qualities in thermal baths. It has had various benefits throughout history, mainly thanks to its disinfectant and anti-diabetic powers. Its numerous indications and harmlessness make it one of the essentials of modern aromatherapy. Lavender has properties that reduce anxiety and restlessness.
Trace elements in stress management
Excess fatigue or heightened stress can be linked to temporary deficiencies in minerals or vitamins. Several trace elements play essential roles in the organism’s functioning and emotional stability. We find magnesium, vitamins of group B, and vitamin C among them.
Magnesium
It is a natural anti-stress, improving the nervous, psychic and emotional balance. Found naturally in the body, it allows the proper functioning of the heart rate, regulating blood sugar levels, and maintaining blood pressure. It is present in legumes, dried fruits, whole grains, fish, and chocolate. It also exists in food supplements to be taken as a course of a few days to rebalance the levels in the body.
Vitamins B and C
They are also microelements essential for many body functions and have a role in the transmission of nerve impulses. Vitamin B1 intervenes on the nerves, and vitamin B6 facilitates magnesium absorption. Vitamin C has an anti-fatigue effect and helps reduce mood fluctuations, sleep disorders, irritability, and anxiety.
Physical activity in stress management
Sport has many benefits for mental health. At a rate of at least 30 minutes per day, regular practice allows for better overall hygiene of life, better physical condition, and improved sleep.
Physical activity will have many benefits for mental health. Bill Reilly of XLPharmacy states; “It stimulates the production of neurotransmitters and factors promoting the growth of neurons, their functioning, and the connections established between them”. However, this only happens at a specific dose of activity. Positive results can be observed from one hour per week, but the more regular it is, the greater the effect on mental health.
The benefits of the spa to manage stress
The spa is one of those activities that we tend to forget but have a real benefit on the body and the mind.
Letting go in a hot bubble bath and relaxing for a few moments in a hammam or sauna is suitable for your head and body.
To reduce the stress accumulated at work, eliminate all negative energies, reduce muscle tension, improve back problems, etc. There is nothing better than to spend a few hours for yourself in a thalassotherapy centre or a hotel with a spa.
Stress reduction techniques
Make changes.
If you can’t eliminate a stressor, change how you react to it. Do you regularly have trouble sleeping when you work late into the night? Instead, try working early in the morning. Do you go for fast food because you don’t have time to cook? Consider signing up for a healthy home meal delivery service.
Get moving.
Exercise promotes the production of endorphin (the feel-good hormone) and is the best stress reliever medicine. Increase your heart rate for half an hour, at least five times a week.
Get enough sleep.
Limit your caffeine intake, establish a routine before bedtime, and try these strategies for better sleep.
Eat healthily.
Foods act as a fuel for the body, and the higher the quality of fuel, the better your body will function. Eat nutritious foods & drink plenty of water to stay hydrated and fit.
Recharge your batteries.
Take short 10-minute breaks throughout the day. When you have lots of work to do, it can be tempting to go overboard. However, by taking short breaks at regular intervals can improve productivity by strengthening your ability to pay attention and concentrate. Meditate for a few minutes, take a walk on your lunch break, or do some stretching exercises at your workstation.
Set specific goals.
Instead of saying “I should eat better,” commit to bringing a healthy meal to work every day. Rather than promising yourself to try and get more rest, commit to turning off the lights by 11 p.m. each night at the latest. Don’t just say you should exercise more. Sign up for a class or set a date with a friend to run together.
Be grateful.
Actively showing gratitude helps to have a more positive attitude in everyday life. Each day, write down three things that you enjoyed.
Focus your attention.
Our brain spends a lot of time thinking about the past or the future. But there is something incredibly calming about just enjoying the moment. Try guided meditation or practice focusing your attention on your breathing. Pay your attention to the small details of life, whether it’s the texture of the food you eat or the sound of the wind in the trees.
Read next: Relaxation Techniques for Stress Relief
