1. DARK CHOCOLATE

Dark chocolate is the most potent endorphin producing food in the world with over 250 different compounds of it. One of the compounds is anandamide which commonly imitates the effects of marijuana on the brain. This helps reduce the stress hormone production in the body reducing anxiety and high stress levels.

2. GLASS OF MILK

Milk contains calcium and magnesium which are helpful in keeping the blood pressure low. More to that it contains a compound, tryptophan, which when undergoing metabolism produces serotonin that increase your disposition.

3. CHAMOMILE TEA

Drinking chamomile tea is great to induce sleep or a feeling of great relaxation. Chamomile makes our body muscles relax after a day of stressful situations and tensed up experiences. A warm cup of chamomile tea right before bed, is known to reduce symptoms of anxiety.

4. BANANAS

Bananas are a great source of sugar which is important during stressful situation. Bananas are also in the group of drugs called beta blockers which basically help treat anxiety, reduce blood pressure and heart conditions. Bananas also contain tryptophan, a protein which can be converted into serotonin.

5. AVOCADOS

Avocados contains nutrients which are essential in controlling the blood sugar levels. Eating an avocado with lunch or without makes one feel sated. The combined feeling of satiation and regulation of blood sugar levels allows one to enjoy a steady mood even through stressful situations.

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The human body is not designed to handle stress at high levels that is why stress can have some physical effects on your body and its functions. Some effects of stress on the human body include;

1. BREATHING PROBLEMS

During stress one breaths in and out a lot as a natural occurring body response in an effort to distribute blood rich in oxygen in and out of our system. If one has pre-existing breathing problems like asthma, this may prove to worsen the situation.

2. HIGH BLOOD PRESSURE

Stress makes our hearts to pump faster pushing blood rich in adrenaline to all parts of our body in response the Central Nervous System’s command of fight or flight. This is advantageous in that it can make you fight or run for longer however it makes your blood pressure raise significantly.

3. DIABETES

In response to the fight or flight command, the liver produces blood sugar to replenish energy levels in your body. Being chronically stressed leads you to have high levels of blood sugar in your system frequently consequently leading to type 2 diabetes.

4. MUSCULAR PAIN

During stressful situation the muscles tense and relax frequently in response to the stress situation. This recurrent stress events may get tensed up to a point where they fail to relax. This leads to headaches, back pains, shoulder pains. This develops to health problems over time.

5. WEAKENED IMMUNE SYSTEM

Stress kindles the immune system causing a positive response during instant situations. However after a while of frequent stress instances, our immune system will go down making us more vulnerable to common diseases.

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Stress is the response to internal or external need for an adjustment either mentally, physical or emotionally. There are many fun ways to reduce stress to a manageable level. Here is a list of five fun ways to reduce stress

1. MEDITATION
When stressed out, anxious or worried try meditation for a few minutes to restore your inner peace. Meditation is easy and inexpensive. You only require to channel your attention and relax the string of thoughts clouding your mind. This will ensure you have a perfect mind body synergy, a relaxed feeling as well as a focused mind.

2. DEEP BREATHING
Deep breathing helps you restore your body to its original modus operandi. Through deep breathing one can easily overcome stress using the following steps;

a) Lie flat in a comfortable position
b) Put one hand below your ribs and the other one on your chest.
c) Take a deep breath in through your nose. Your chest should not move.
d) Round your lips as you breathe. Use the hand below your ribs to push the air out as you breathe out.
e) Do this 10 times. Hold each breath for 7 seconds.

3. SOCIALIZE
Besides providing a longer life and better health, socializing can ensure you are stress free. Talking with people, mostly friends or family helps reduce the pressure of daily living. Humans are social beings thus talking, playing or laughing with people helps our body release endorphins which make us happier and less stressed.

4. COMPANY OF A PET
Pets are very comforting and can provide the emotional support one needs during stressful situations. This is very helpful especially with people who are single or people who don’t have direct access to touch. Pets allow us to stroke them and find companionship in them.

5. LISTENING TO MUSIC
Music has a very relaxing aspect every time we listen to it. Classical is the best example to relax and control our stress levels through; slowing the pulse and heart rate, lowering blood pressure, and decreasing the levels of stress hormones.

 

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The activities that are done to combat a situation that has already become stressful are similar to those that the person can use long before it reaches the point of affecting their body.

To be physically and emotionally prepared for difficult situations it is recommended:

· Eat a healthy diet

· Exercising

· Taking a break from daily scheduled activities to rest

· Recreational activities in your free time

· Having hobbies

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When stress is combated through medicine, tranquilizers known as anxiolytics, which function as central nervous system depressants, are usually used to reduce and eliminate anxiety symptoms. This typ of treatment should be prescribed by a doctor.

There are also other ways and techniques to get out of stress such as exercising the body, using behavioural techniques by actively working on changing the distorting thoughts with positive emotions, self-control before reactions that may cause damage to the nervous system, and a very important technique that relaxes the body is breathing. The idea is to prevent acute stress from becoming chronic.

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There are two types of stress recognized: Acute stress which is caused by temporal passing eventualities that cause the alteration of emotions and chronic stress which entails a much longer time period according to the crisis that is met. Specialists diagnose the development of stress in people through three phases that are:

1. Alarm and escape phase in which the body tries to release all possible energy so as not to let stress accumulate

2. The adaptation of resistance phase where an accumulation of stress is maintained, adrenaline is on permanent alert, and the body tries to recover normalcy

3. Depletion phase at which stage the stress has already become chronic and there is a decrease in physical endurance, leading the person to be unable to work or develop in different areas of their life effectively.

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Stress has several symptoms that include both the physical and emotional. Physically a person may experience a lack of energy, headache, muscle aches, stomach problems, nervous tics, and skin alterations similar to allergies.

Emotions are linked to stress and some of the emotional symptoms that may occur are: irritability, frustration, lack of concentration, insomnia, and in some cases one may reach the point of depression.

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Taking into account the goals that all people pursue in life, we can classify the causes of stress from two perspectives:

1. Personal Causes:

· Economic/monetary problems

· Sentimental relationships

· Family problems

· Death of a loved one

· Illnesses

· Lifestyle change

· Insecurity

2. Professional Causes:

· Performance in studies

· Unemployment

· Change of job

· Change of job position

· Failure to meet professional goals

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