Fight Off Stress and Anxiety

If you’re having recurring headaches, frequent panic attacks, and difficulty breathing, you may wonder if you are getting sick. There’s a good possibility, however, that you are experiencing the most common symptoms of stress.

Dr. Tara Swart Bieber, a neuroscientist and medical doctor, says that intense anxiety activates the sympathetic nervous system, a network of nerves that prepares the body for the “fight-or-flight” response, an automatic physiological reaction to a perceived threat or other dangerous situation. This reaction can make your heart pound, muscles tense, and cause shortness of breath. You may even start sweating.

Stress can wreak so much havoc on your body that you may believe you are developing a chronic health condition, especially when you routinely experience chest pain, fatigue, upset stomach, and other symptoms.
Not only can stress harm your body, but it can also affect your mood by causing you to feel overwhelmed, angry, irritable, restless, sad, or depressed. Health experts say some people cope with stress by turning to drug or alcohol use, smoking, overeating, or undereating.

What’s more, stress, if not treated, can lead to serious health problems, such as high blood pressure, heart disease, obesity, and diabetes.

The good news is that there are several healthy ways to manage stress and get your nervous system back on track.

In an article written for CNBC’s Make It, Dr. Bieber, author of The Source: The Secrets of the Universe, the Science of the Brain, says she uses three exercises to feel calm again, and it only takes a few minutes to do them.

1. The Mindful Sigh

We sigh numerous times a day without even realizing it. We may not realize that the long, deep, audible breath we take can effectively relieve stress if we are mindful when we do it. To perform the “mindful sigh,” Dr. Bieber says to:

The air sacs in the lungs collapse after you inhale. The quick second inhale causes the air sacs to reinflate with air. When this happens, the surface area in the lungs increases and releases carbon dioxide from the body more efficiently. This helps to relax the body. Long exhales cause a slight increase in pressure to the receptors in the heart, signaling the brain to slow down the heart rate.

2. The Half-Salamander 

A salamander is an amphibian that looks somewhat like a lizard. Dr. Bieber recommends a technique called the “half-salamander.” The technique is given this name because your eyes are moving while your head remains still, similar to the actions of a salamander.

This technique stimulates the vagus nerves, which control your heart rate, and triggers a relaxation response in your body.

3. The Full Salamander

This exercise is best tried at home because this requires having to get on all fours, like a salamander.

In addition to relaxation techniques, there are other steps you can take to manage stress, such as:

One of the most critical steps to take in managing stress is identifying its source. Is it work-related? Family-related? Financial? Understanding the root cause of your stress can help you develop strategies to manage it.

Once you identify the source of your stress, step away, if possible. For example, you may need to take a vacation, a long walk, or a mental health day.

After identifying the source, you may discover that meeting with a professional counselor may be helpful. Remember that stress is a normal part of life, but if it becomes chronic and affects your daily life, it’s essential to take steps to manage it. By using the above strategies, including relaxation techniques, you can improve your overall well-being and reduce stress in your life.

Source Links:

https://www.cnbc.com/2022/12/01/neuroscientist-shares-exercises-she-does-to-instantly-calm-stress-and-anxiety.html
https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987