Stress is our bodies response to changes mentally, physically,and, and  emotionally. Our brains will send signals to our nervous system because it thinks we are under attack, then releasing hormones such as adrenaline, and cortisol. Although this is a normal way for our bodies responding to certain unique situation’s, learning ways to stay healthy under stress as well as managing it, can help prevent health risks later down the road.

This is the most common form of stress that people struggle with. Acute stress is your body’s  super fast reaction to a  very demanding or challenging stimulus and can happen instantaneously, or can be anticipated. Acute stress is not always bad, but too much of it can be exhausting.

For example, you can be going on a plane for the first time and experience worrying about what could happen. Your amazing body will start to trigger your fight or flight responses, to defend you from anticipated danger. There can be a negative form of acute stress, such as a serious accident or life-threatening experience. These more severe situations can lead to much greater problems later on, such as PTSD (Post Traumatic Stress Disorder).

(can include)

• Excitement
• Nervousness
• Headache
• Neck Pain
• Jaw Pain
• Stomach Pain
• Heartburn
• Diarrhea
• Rapid Pulse
• Sweaty Palms
• Irritability
• Anxiety
• Anger
• Excitement

Regular acute stress can happen periodically or frequently throughout the day.

People who experience this type of stress tend to find themselves always being in a rush, taking on too much, being impatient, anxious, irritable and always in a hurry. This type of stress almost becomes a lifestyle, and most often, people will choose to be content with stress being a part of them.

Relationships can often be impacted in a negative way, and this condition can worsen if untreated.

Meditation or counselling , can help massively with this type of Stress

Symptoms Of Episodic Acute Stress

( can include)

• Depression and anxiety
• Short tempered
• Regular Irritability
• Mental Fatigue
• Headaches or migraines
• Diarrhea
• High-Blood Pressure
• Chest Pain
• Frequent colds and flu
• Stomach Pain
• Anger

When no attention is given to resolving acute stress, it starts to take the form of chronic stress.

This type of stress is consist, and does not go away. It can have a major negative impact on your overall health, as it begins to sicken both the mind and body.

If unresolved, it can lead to several negative health conditions, including depression, heart disease, and can even increase the risk of cancer.

( can include)

• Extreme irritability
• Fatigue
• Headaches or Migraines
• Feelings of helplessness
• Difficulty Sleeping
• Depression or Anxiety
• Low self-esteem
• Loss Of Sexual Desire
• Frequent Illness
• Difficulty focusing and remembering
• Loss of appetite

Learning how you can manage and stay healthy under stress can help avoid multiple health concerns.

Understanding the signs and symptoms can help you recognize whether or not you should give attention to the way you handle your stressful situations.

Acute stress can be temporary, but if ignored it may lead to episodic stress, which can have a negative impact on your lifestyle, including diet, sleeping patterns, as well as your relationships.

Health consequences of not dealing with chronic stress can often lead to risk. These can include:

• Heart disease
• Obesity
• Type 2 Diabetes
• Insomnia
• Depression
• Sexual Dysfunction
• Anxiety Disorder
• PTSD (post traumatic stress disorder)
• Weak immune system

What we eat and when we eat has a large impact on the way our brains work, which is linked to stress. Studies show that our diet affects stress levels and that foods that contain poor levels of nutritional value can trigger an increase of compulsive behaviour. Foods that contain high sugar and large amounts of  saturated fat can take our hormones for a riot, therefore increasing stress responsiveness. Maintaining a healthy diet will help your brain function properly, help regulate hormone levels, and also help prevent conditions such as heart disease, obesity, and diabetes. Make sure you choose healthy foods that are rich in  antioxidants which help support brain health, as well as your immune system.

Regular exercise can be one of the best solutions when it comes to staying healthy under stress.

Physical activity increases endorphins known as the “feel good” hormones that are released by the brain. Self-confidence is likely to increase, as well as the feeling of relaxation and focus.  Staying active can also help improve sleep patterns, eating behaviours while bettering your mood. Exercise doesn’t have to be a marathon. A simple 30 minute walk  daily, can be more than enough to help keep your mood in check.

Lack of proper rest can affect our eating patterns, mood, and thinking patterns throughout the day.

Making sure you get quality sleep, will ensure that your mind and body achieve a REM  sleeping cycle. This state of sleep allows us to file away thoughts  and giving general brain housework to prepare for the next day.  Reducing screen time at-least an hours before bed, and not eating too late at night can help. It’s easy to consider  that stress alone, can make it difficult to get a good nights sleep. However,  proper dieting and exercise can help you get that quality sleep so that your mind can recollect those thoughts and have a chance to reset. A good idea is ensure that have night time routine

At the risk of sounding boring, because I say it time and time again, attitude is everything. sure, it's  difficult to have a good attitude through stressful times, but I encourage you to practice this anyways, regardless of how you feel in the moment. Getting up and spending a moment or two telling yourself how grateful you are for the things that you do have, can make a massive difference in how you look at your situation.

Practicing this first thing in the morning can help you set the stage for the  day a head, and help re-wire your brain so that you receive optimist questions through the interaction with your environment. 

Sometimes we may find it difficult to make healthy dietary choices when we are stressed. We start eating out, and skipping  preparing healthy meals. I eat a plant based diet and spend on average 30 minutes  a day preparing an evening meal. But if you don't eat a balanced diet for what ever reason or are just looking for the extra boost, then you might want to consider suppliment nutrients in your body. Make sure you get an optimal amount of Omega 3  and all your other essential vitamins and nutrients, so that you have the energy required to think and perform your best. Always take the recommended dosage as directed, and ask a professional about certain products if you are not sure. Although supplements are easy to take and don’t require much effort, they are not a replacement for a nutritious  diet.

This one had to make it on the list because how we think and the way we direct our thoughts, has everything to do with how we handle stress.

Personally, prioritizing a routine of personal growth has helped both my wife and I develop a positive outlook on life. regardless of the circumstance or challenge we go through.

Re-wiring your brain to think differently about certain situations can help  grow character, and achieve a sense of peace towards any challenge that comes your way, no matter how big or small.

Thinking in a place of empowerment and strength can be achieved by replacing unhealthy habits or temporary distractions, with healthy input such as inspirational videos, books or audio-books.

Take a look at the things in your life that corrupt your mood and good character, and replace them with positive input!

Taking moments  in the day to meditate and reflect can help calm and relax your thoughts. When we are stressed our thoughts tend to race, and this often leads to confusion, anxiety and greater feelings of stress.

Try to close the door somewhere, close your eyes, breathe slowly and recollect your thoughts, it will help to slow your heart rate down and refocus. The benefits of meditation I talk about all the time

It is important to aim for goals that are realistic, in order to avoid further disappointment. Knowing your strengths and limitations can help you experience meaningful wins more easily, which can help you achieve feelings of success and fulfilment. Remember, we are all different and unique, with our own strengths and weaknesses. Taking on challenges one step at a time will help you stretch so that you can become fit to take on larger challenges later on.

You know what the junk is that contributes negatively to your behaviour and mood. There are enough articles on how alcohol, drug abuse, poor dieting, smoking…etc  which affects your mood, stress levels, and increases anxiety. Remember, what you consume you become, and only you know what changes you need to implement.

Successful and happy people are masters at managing stress, so find a role model that helps you become the best version of yourself.   Jim Rohn, a highly successful businessman says: You’re the average of the five people you spend the most time with. Being around people who are uplifting and encourages you, or who listen and are supportive, can help you pull through stressful times.  Healthy relationships can be happy . Making sure that you set boundaries with those who feed your stress can help you cultivate a healthy mindset, and avoid isolation which can often do more harm than good. Find someone who you know that you can trust and listen, then commit to reaching out at least a  couple of days. Relationship and fellowship can be one of the best remedies for stress!