Tag: Stress

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The Significance And Advantages Of Stress Journaling

Stress is a constant companion. Nearly every day, the body and mind find something to tense up or worry about. Understanding how and why stress affects you is an insightful exercise, but the only way to get to the bottom of your anxiety and worry is to track it like you would steps.

Obviously, tracking stress is not as straightforward as tracking steps. While wearable devices can alert you to stress waves in your body or increased heart rates, those tools do little to help you understand the moment.

The most beneficial tool you can use to track your stress is a journal. However, do not treat it like a regular journal. You want to come at the writing process more stoically, analytically. For example, write down the date and time of your stressful experience, even as it is happening. Take note of how you are feeling; try to be specific. Additionally, write down everything that is happening and did happen before the start of the stress attack.

By restricting emotional responses, you can begin to look at your problem logically. Most likely, as you continue stress journaling, you will notice one or several recurring characteristics of the events, providing a potential diagnosis or cause of the stress events. Having such realizations provides a roadmap to managing stress and can offer several distinct advantages.

Improved Self-Awareness

Stress and anxiety often separate the individual from experiences. For example, if hit with a significant amount of pressure or an anxiety attack at work, the individual often feels unable to focus or continue with work. The same can happen if stressed outside of work at a family event. Your mind locks in on the stress and does not allow you to enjoy or interact with family or the occasion.

By committing to a stress diary or journal, you can free up space in your mind, allowing yourself to take charge of your feelings and life. After some experience with your journal, you will likely find you are more in-tune with your emotions and aware of your surroundings.

Release of Trauma

A stress journal is a safe place to acknowledge hard truths. Many experts recommend using such journals to write about traumatic events, fully exploring all emotions.

The writing process engages both hemispheres of the brain. In doing so, journaling helps to integrate the experience in the mind, making it more palatable for the individual without overwhelming them.

Proven Health Benefits of Stress Journaling

Researchers are only now beginning to scratch the surface of the many health benefits of journaling. For example, many experts already suspected writing could counteract the adverse effects of stress. Still, through more studies, researchers are showing incredible proof of improved cognitive functioning, strengthened immune system response, and decreases arthritis, asthma, and other health condition symptoms.

Various Journals and Track Methods

You are not only limited to tracking stress and anxiety. While stress journals are excellent tools, many experts also recommend gratitude journals, emotional release diaries, and personal planning or bullet journals. But, primarily, any diary or writing exercise that allows you to vent and focus on your life has shown significant benefits for mental health and growth.

Have you ever used a stress journal or any other mindfulness practices?

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Stress, Memory, and the Brain

A common characteristic of stress is forgetfulness and disorientation. Most people accept that bouts with anxiety or worry will result in diminished cognitive returns. However, many do not realize that chronic stress can affect memory and cognitive health.

According to medical research on people and animals, there is a direct correlation between stress and brain function, particularly with how the brain processes information. Whether real-life stress or manufactured stress in a lab setting, the research demonstrates how stress interferes with attention, cognition, and memory.

Studies also show a correlation between stress, emotional states, and inflammation. The effects of stress are both psychological and physical, and it is common for chronic sufferers to experience health problems, including brain and heart diseases.

The Brain and Stress

Before you can understand the effects of stress on thinking and memory, you must acknowledge some of the fundamental processes of the brain. The brain compromises several parts that perform individual tasks and operate as a whole. Therefore the brain is not a single unit. The general understanding from this singular observation is when one part of the brain takes center stage; the other parts give up some of their collective energy to focus on the primary task.

When in a dangerous, stressful, or emotionally taxing situation, the amygdala, or survival guru of the brain, takes over. The other parts of the brain tasked with memory and higher-order tasks receive less energy, meaning they are less capable at the moment. Many scientists speculate survival mode is the reason people can become more forgetful when under stress, possibly experiencing memory lapses depending on the trauma of the event.

Stress and Long-Term Brain Changes

Chronic stress can rewire the brain over time. During the study of animals, scientists noticed a measurable decline in the activity of the prefrontal cortex and other parts of the brain responsible for higher-order tasks. The results were the opposite for the amygdala and the parts of the brain responsible for survival.

Scientists liken the changes to exercise. A person should expect the muscle groups they focus on to develop more than those they don't. The same happens for someone experiencing chronic stress. The parts of the brain getting the most focus are those associated with survival; therefore, these areas develop while areas tasked with complex reasoning and thought take a backseat.

Differences in Stress Types

You cannot dispute the effect of stress on the brain because it is well-documented. However, determining the type of stress that leads to damage or memory problems is not as clear.

Stress is broadly defined and typically accounts for all variables of the term. Using too broad a definition is problematic because the circumstances surrounding occurrences of stress can vary greatly. For instance, anxiety before an exam is short-lived, and most scientists hypothesize it will not lead to problems later, but the trauma of a car accident can have lasting psychological and physical injuries.

Stress Management Is Necessary for Reduced Risks

The one constant throughout leading research is stress' adverse effects. The best thing people can do to reduce the potential risks of long-term or chronic stress is to find ways to mitigate it.

Mindfulness, meditation, and exercise are all potential remedies for stress. While most people struggle to find personal time in today's 24/7 world, you need to find moments for personal care, even if it is just five minutes of quiet in your office chair.

What are your favorite ways to destress?

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Adaptogens: The Secret to Amazing Stress Relief

Stress is frustrating. The last time I went to my doctor for a checkup, she told me that my blood pressure was too high and my waist weight was creeping up again. That was a shock because I eat healthy meals with fresh veggies, avoid salt and go for a walk every day.

“Have you been stressed lately?” she asked. I just looked at her. I think it’s safe to say that most of us have been feeling stressed the last few years. I never imagined it could cause so many problems with my healthy lifestyle.

The bigger surprise was what the doctor told me afterward: “I want you to try taking adaptogens for a couple of months.” I had never even heard of adaptogens before!

What Are Adaptogens?

Adaptogens are plant compounds that naturally lower anxiety. These herbs make you more resistant to the effects of stress hormones. They reduce anxiety and all the negative effects that come along with it.

How Does Stress Affect Your Body?

Cortisol, your body’s stress hormone, gets your heart racing at the drop of a hat. This can trigger countless issues:

  • Physical symptoms: Low energy levels, headaches, high blood pressure, chest pain, digestive problems, weakened immune system, weight gain, physical pain and inflammation
  • Emotional symptoms: Sadness, depression, panic attacks, lack of desire to see other people and no enjoyment from things you used to like
  • Mental symptoms: Lack of motivation, mental exhaustion, concentration problems (brain fog), trouble sleeping, irritability

How Do Adaptogens Work?

When stress hormones are too high, you feel anxiety rushing in. The effect is even worse when you have low levels of “happy” hormones that should create feelings of calm. Adaptogens alleviate stress by lowering negative hormones and boosting positive brain chemicals. They keep your body’s systems in balance.

What Are the Benefits of Adaptogens?

With the help of adaptogens — plus good habits such as exercise and sleep — you can turn the tables on anxiety:

  • Higher energy levels
  • Fewer sad days or panic attacks
  • Increased positive feelings
  • Stronger immune system
  • Improved mental focus and endurance
  • Better physical stamina
  • Lower blood pressure
  • Less weight gain

What Are the Best Adaptogens for Your Mood?

If you’ve ever relaxed with a cup of licorice root tea and your favorite book, adaptogens have already helped you with stress relief. Here are my favorites:

  • Ashwagandha: Promotes feelings of overall wellbeing and happiness
  • Rhodiola rosea: Helps with tiredness and mental fatigue
  • Cordyceps: Increases physical stamina
  • Licorice root: Promotes calm and relaxation
  • Siberian ginseng: Boosts energy levels
  • Holy basil: Lowers stress, anxiety and depression
  • Turmeric: Increases mental focus, alleviates stress and fights inflammation
  • Astragalus root: Helps with physical, mental and emotional stress

That’s all there is to it — healthy, natural herbs that alleviate anxiety. Personally, I prefer taking these adaptogens in a stress-fighting supplement because it helps me get the right amount of every day. Other people sip teas made with these herbs when under a lot of stress.

No plant can change the way you look at stressful events, but adaptogens can keep your body from going into red-alert mode constantly. That way, you worry less about things that aren’t a big deal. And when truly stressful events happen, you can stay in control and find a solution instead of “losing it.”

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6 Techniques To Get Rid of Brain Fog And Stay Calm All Day

clear fog

There are lots of things you can do to enjoy a serene and positive morning. Try these six calming techniques to improve your mental focus, boost your energy levels and make each morning a lot brighter.

Perform Gentle Stretches

Stretching is a great way to alleviate tense muscles. Interestingly, exercise also helps you get rid of stress. Here’s how to do a simple shoulder stretch using a chair:

  1. Move forward to the edge of the chair (but make sure you still have stability).
  2. Place your arms behind you and lock your fingers around the back of the chair.
  3. Lean forward until you feel a gentle stretch.
  4. Hold this position for 15–30 seconds, or whatever is comfortable.

As you activate your muscles, it purges excess stress hormones and releases calming endorphins instead. These natural painkillers even improve your flexibility and reduce inflammation.

Play Relaxing Music

Slow, gentle music has tremendous power to release anxiety naturally. A soft piano melody or beauty acoustic guitar arrangement can evoke positive emotions and make you think of a gorgeous meadow with flowers. This has a physical effect on your stress hormones, releasing a neurochemical called dopamine that gives you a sensation of happiness and euphoria.

Try Easy Aromatherapy

You don’t have to visit a spa to enjoy the soothing power of scents. Aromatherapy can be as easy as placing fresh flowers on your bedside table. Candles and oil diffusers are also popular. Choose a scent that brings to mind positive memories. For some people, lavender, basil and eucalyptus have this effect. Smelling a fresh lemon can help lower your stress, too.

Do a Few Deep Breathing Exercises

Shallow breathing makes your brain think you’re not getting enough oxygen. This triggers a stress response that speeds up your heart rate. The solution? Take a moment each morning to breathe deeply. Here’s how:

  1. Lie on your back in a comfortable position or sit in a chair with your neck resting against the back of the chair.
  2. Close your lips and inhale deeply through your nostrils.
  3. Some people find it relaxing to place their hands on their chest or belly. It depends on your personal preferences.
  4. As you breathe deeply, you should feel the lower part of your chest expand as it fills with air.
  5. Slowly exhale from your mouth, blowing gently outwards.

Filling your lungs with oxygen in this way can naturally start to slow your pulse and make you feel more relaxed. It’s as if you’re letting go of stress with each breath.

Eat a Healthy Breakfast

Certain foods give your brain a nutrient boost. If you’re feeling brain fog frequently, you may be missing essential vitamins. Now’s the perfect time to fall in love with avocado toast for breakfast. Avocados are packed with healthy fats, antioxidants and potassium for increasing mental performance. Walnuts and blueberries are also stellar choices.

Focus on Happy Memories

The emotions you feel are usually directly related to what you think about. If you wake up in the morning with anxiety, try not to dwell on worries. Of course, to get rid of these negative feelings, you need to replace them with something positive. A happy memory with loved ones is the perfect choice.

Before you know it, you’ve forgotten about stress and you’re ready to start the day on with a smile on your face. Some people enjoy reading a favorite book or inspirational quotes in the morning for the same reason.