This article is a translation of the following Japanese article:
Original: ストレスが体に与える影響と解消法｜心と体を守るために知っておきたいこと
In modern society, it is said to be almost impossible to live a stress-free life.
Work, human relationships, changes in the environment, information overload – there are many factors around us that unknowingly put a strain on our minds and bodies.
Stress is often thought of as a mental problem, but it is also widely known medically that it is actually deeply related to physical health problems.
Author
“Stress tends to be thought of as just a mental thing, but it actually has a real effect on the body.”
What is stress anyway?
Stress is a condition in which the mind and body respond to external stimuli (stressors).
Main types of stress
- Mental stress (anxiety, tension, interpersonal relationships)
- Physical stress (fatigue, lack of sleep, illness)
- Environmental stress (noise, temperature change, living environment)
- Social stress (work/responsibilities/pressure)
The combination of these things puts a strain on the mind and body.
Main effects of stress on the body
① Disturbance of autonomic nerve
When you feel stress, your body goes into “tension mode” (sympathetic nerve dominant).
If this state continues for a long time, the balance of the autonomic nervous system will easily collapse.
As a result,
- 動早
- Dizziness
- Difficulty breathing
- Cold hands and feet
may appear.
Author
“If you stay tense for a long time, your body won’t be able to rest.”
② Decrease in sleep quality
If you are under a lot of stress, you may have trouble falling asleep or have shallow sleep.
Sleep is an important time for restoring the mind and body, so if the quality is poor, fatigue will accumulate more easily.
- Wake up many times during the night
- Even after waking up in the morning, I still feel tired
- dream a lot
If the condition persists, stress may be affecting your condition.
③ Impact on the digestive system (gastrointestinal troubles)
Stress is also greatly related to the function of the stomach and intestines.
- 胃痛
- Stomach heaviness
- Diarrhea and constipation
- Loss of appetite
These are likely to occur when the autonomic nervous system is disrupted by stress.
Author
“The condition of your stomach is a very honest reflection of your emotional state.”
④ Muscle tension (stiff shoulders, back pain, headache)
When you feel stressed, your body unconsciously tenses up and your muscles tense up.
If this state continues,
- Stiff shoulders
- Stiff neck
- Low back pain
- Tension-type headache
are more likely to occur.
⑤ Low immunity
Chronic stress is known to reduce immune function.
As a result,
- Easy to catch cold
- Easy to get sick
- Recovery takes time
It is easy to get into a situation like this.
Mental disorders caused by stress
It has various effects not only on the body but also on the mind.
- Easily irritated
- Decreased concentration
- Feeling depressed
- I don’t feel motivated
- Increased sense of anxiety
If these things continue, it may be a sign that you are pushing yourself too hard.
How to relieve stress starting today
① Calm your autonomic nervous system with deep breathing
Slow deep breathing makes the parasympathetic nervous system dominant and relaxes the mind and body.
Points
- Slowly inhale through the nose
- Exhale for a long time from the mouth
- Focus on your breathing
Author
“When you’re busy, you tend to forget to take deep breaths. Even just one minute can make all the difference.”
② Incorporate light exercise
Light exercise such as walking and stretching is very effective in relieving stress.
It is known that physical activity secretes substances that stabilize your mood.
③ Make sure you get enough sleep
The basic measure against stress is “rest.”
Before bed, refrain from using your smartphone or computer and create a relaxing environment.
④ Don’t aim for perfection
The more serious and hard-working people are, the more stress they tend to accumulate.
- It’s okay if there are days when you can’t do it
- It is also important to rest
- It’s OK if it’s not 100 points
This way of thinking is also a great way to deal with stress.
Author
“Just letting go of the need to do things properly can help you feel lighter.”
⑤ Have your own way of relaxing
- Listen to music
- Take a slow bath
- Make time for hobbies
It’s important to have a habit that makes you feel relieved, even if it’s only for a short time.
It’s important not to push yourself too hard when you feel stressed
If self-care does not improve the situation, or
- Difficulty in daily life
- Serious anxiety and depression
- Feeling unwell for a long time
In such cases, it is important to consult a medical institution or specialist.
Summary | Dealing with stress effectively is a shortcut to good health
Stress cannot be completely eliminated, but by
not letting it accumulate and taking care of it when you notice it, the impact on your mind and body can be greatly changed.
✔ Adjust your daily rhythm
✔ Move your body
✔ Get plenty of rest
✔ Don’t be too hard on yourself
Just being aware of these things will make a difference in the ease of your daily life.
Author
“Stress is not a ‘bad guy’, it’s a sign from your body.
Being aware of it is the first step towards good health.”
