5 Ways to Reduce Effects of Stress on the Body

1. Recognize the physical symptoms of stress.

Symptoms of damaging physical stress include tense muscles, backache, heightened blood pressure, nausea, headache, rapid breathing, acne and increased susceptibility to illness. The extent to which stress negatively affects a person depends upon their perceptions and the coping strategies they choose to employ. Although a broad range of stress-reduction techniques exist, some have been proven more effective than others at providing relief. Those that minimize physical symptoms best are listed below.

2. Perform relaxing activities.

Listening to music, writing in a journal, painting a picture, enjoying nature, playing with a pet and taking a bath or shower are all excellent ways to relax and discharge stress. When negative emotions build, the human body needs to release its tension. Unfortunately, people under stress frequently engage in behaviors that actually intensify their pressure, such as acting aggressively, abusing drugs and alcohol, becoming socially withdrawn or criticizing themselves. If this sounds like you, stop for a moment and consider some positive ways of diffusing your tension. Channeling your anger or frustration into something constructive is a powerful stress-reducer.

3. Get physical.

Stress initiates 1,500 biochemical reactions in the human body, causing harmful physical effects, such as increased cardiovascular activity, slowed digestion and impaired immune-system functioning. Rigorous physical exercise restores balance to the body by diminishing these harmful chemicals. During exercise, opiate compounds called endorphins are released into the bloodstream. These natural painkillers induce a morphine-like state of euphoria and help to diminish one’s stress levels. Research has also demonstrated that physical exercise improves a person’s capacity to fall sleep and rest soundly.

4. Socialize.

The necessity of having a strong social network cannot be overstated–this is especially true when it comes to stress reduction. Researchers found that those who perceive themselves as lonely have higher levels of the stress hormone cortisol, report having more difficulty sleeping and are at higher risk for heart disease. Other studies show that being physically touched by another human being reduces stress hormones in the body. Therefore, spend time with friends and family. Give and receive hugs and handshakes. Share your frustrations with a listening ear. Find belonging, self-worth and a sense of security in the emotional bonds you form. In addition to feeling loved, you’ll experience significantly lower stress levels.

5. Practice your faith.

More than 1,200 studies have been conducted on the relationship between religious beliefs and human health. To Freud’s dismay, nearly all of them report a positive correlation between religion and physical or mental health. Expressing intrinsic faith is linked to a reduction in suicide and substance abuse, alleviation of anxiety and depressive symptoms, increase in immune system functioning, decrease in heart disease and a diminished risk of cancer. Other research demonstrates that prayer, meditation and other religious activities help to reduce the harmful effects of stress on the body. Therefore, if you are struggling with the physical symptoms of stress, take a moment to relax, run to a friend’s house, talk about your troubles and pray it works. Chances are, you’ll start feeling better before the coffee is finished brewing.