If you have been experiencing feelings of anxiety or negative mood swings, then you might be struggling with stress. Stress is the way your body responds to threats or demands. There are three types of stress hormones that your body releases, namely adrenaline, cortisol, and norepinephrine.
As much as these stress hormones may have some benefits such as boost energy levels and increase the availability of substances that repair tissues, there are more negative effects caused. Examples of such effects include:
- Disruption of sleep
- Make you act irrational, more verbally, or physically aggressive.
- Have difficulties in concentrating
- It can cause heart diseases, type 2 diabetes, and high blood pressure
- Gain weight
- Have digestive, intestinal difficulties such as irritable bowel movement
Yes, you are bound to experience all these if the stress hormones overpower you. However, the good news is, you can control stress hormones. You can live the happy, healthy, and stress-free life you want. For that reason, below are six effective and practical ways that will help you control stress hormones.
1. Think Positive
Thoughts are powerful. They influence your feelings. Therefore, how you manage your thoughts will determine how you will feel and, in turn, perform in any situation you put yourself in. To control stress, try to think positively. Envision the results you want rather than the results you are afraid of. Normalize seeing things working in your favor and not the other way round. Use positive Affirmations to ascertain what you want. Below are examples of positive affirmations you can use. Say them out loud and repeat several times, especially when you feel you are at the edge.
- I am strong
- I can let go
- I can overcome this challenge
- I can manage whatever is thrown to me
- I believe and trust in myself
2. Social Connect
Build and maintain meaningful relationships that will make you feel cared for, supported, and understood. Healthy relationships with either friends, family, or workmates will give you a platform to get out of your usual self and get new insights. You can even learn new ideas that might be answers to your problems. Again, connecting with people who are kind and happy will create a bond that will make your brain to release oxytocin. Oxytocin is a feel-good hormone that has the potential to counteract the many negative feelings.
3. Use Stress Management Techniques
There are several techniques you can use to relax your mind.
- Try meditation. This will soothe your mind, calm you down, and increase the flow of blood.
- Try deep breaths. This will help to increase the amount of oxygen in your brain and, in turn, calm you down. Breathe in deeply using your nose and out with the mouth.
- You can also try yoga, listening to soothing music, or massage therapy.
Most of these techniques take a few minutes, but their benefits last longer. Also, note that relaxation can be difficult at first, but with time, you will learn the practice.
The benefits of exercising to control stress should never be underestimated. Exercising or indulging in physical activities will help you to reduce the stress hormones such as cortisol immediately. It will also boost the release of endorphins, which serve as natural painkillers and help in improving moods.
Exercising will also improve your quality of sleep as well as enhance confidence.
Note that regular and moderate exercise is best for effective results. You can start with walking and getting some fresh air before going hard. It can help big time in managing stress and anxiety.
5. Eat Healthy Foods
It is true that food can affect your moods. Therefore, eating foods that improve your moods can help in controlling stress hormones. Examples of such foods are bananas, pears, dark chocolate, yogurt, kimchi, and sauerkraut.
Supplements are also useful in the reduction of anxiety. Try supplements such as ashwagandha, lemon balm, green tea, or kava kava.
Also, drink water. Stay hydrated. Avoid dehydration as it can increase your level of stress.
5. Avoid Alcohol, Nicotine, and Caffeine
Nicotine and caffeine are stimulants, and so is a little amount of alcohol, implying they will not reduce your level of stress but instead will increase it. To be able to manage and control your stress hormones, these three must go. Try out other drinks like fruit juice or herbal teas.
Your body will release stress hormones whenever you are encountered with a threat, danger, or when in a difficult situation. The effects can be severe, and if not well-controlled, one can succumb to the emotional, physical, and mental problems.
However, stress hormones can be controlled. Don’t hassle alone. Talk to professionals who will hold your hand in every step of the way. Visit the EzCare clinic today and get appropriate assistance from licensed medical practitioners.