5 Ways to Effectively Deal with Stress at Work – Backed by Neuroscience

how to deal with stress the most efficiently as proven by neuroscience

Life has become lightning-fast and to keep pace with it one has become used to running as fast as one can. When it comes to your work field, you give your best, however, you still feel that your efforts to be inadequate.

Well, the fact is that no matter how hard you try to avoid feeling stressed, you will get stressed. However, you have to agree on one more fact that states,

“Not everyone feels equally stressed, no matter if its their workplace or home.”

But feeling stressed for a period of time or whole the time can impact your state of being badly. Moreover, there is enough evidence and research on the same. So, how to deal with stress effectively? Well, there are many possible ways to deal with stress effectively if we consider and understand the neuroscience behind it.

Defining the feeling called stress

Stress is not a problem in itself but a consequence of perceiving something as uncomfortable or dangerous. It’s a feeling that you get when your body has to undergo certain experiences it’s not prepared to deal with. Furthermore, it could be called a symptom that’s pointing toward an underlying problem that needs a fix.

To understand the actual cause of the feeling of stress in-depth, you must understand the functioning of your brain, specifically, the amygdala and hypothalamic-pituitary-adrenal (HPA) axis.

On coming in contact, psychologically or in real, with certain situations or events such as a surprise examination you haven’t really prepared for or a meeting with someone you don’t feel comfortable with, the amygdala fires an indicator to the hypothalamus.

illustration of brain showing areas activated by stress

This way, the amygdala forces the hypothalamus to let out corticotropin-releasing hormone i.e. CRH. The CRH further makes the pituitary gland end up in releasing adrenocorticotropic hormone i.e. ACTH. After this, ACTH further triggers the adrenal gland to set free the stress hormone named cortisol.

Now, the whole process that’s unfolded above, puts your body into survival or the fight-or-flight response mode. Furthermore, there are plenty of hints such as anger, depression, anxiety, irritability, prolonged worry, feeling unfocused, and more, which point out that your body is under stress.

Another thing you must be aware of is that stress can be triggered off with both internal and external means including your own thoughts. Since you can’t control everything, you can work on certain methodologies to deal with stressful situations effectively.

How to deal with Stress Efficaciously? – 5 Ways Backed by Neuroscience

1. Behavior

The best and very first reaction to stress should be doing things that makes you happy. The pleasure you will get will automatically reduce stress. This includes social interaction, social support, friendship, love, etc.

When you feel happy you just forget about the stressful situations (no matter if it’s for a few minutes only) and you focus on things before you at that moment.

2. Exercise

The Human mind is greatly affected by the condition and caring of our body. There is enough evidence to suggest the correlation between a reckless undisciplined lifestyle and stress. The exercise which involves breathing or breathing exercises is quite beneficial in this matter as it helps in the vagus nerve stimulation.

Furthermore, what it does is that it helps with triggering your body’s relaxation response. Moreover, it is recommendable to getting into the habit of physical activity as soon as possible keeping that for the rest of life. It is also observed that a running student performs better in studies due to neurological enhancement of their mind.

3. Relaxation

This aspect of stress management deals with investing your energy in meditation, spiritual practices, quality sleep, etc. It will help you keep your calm and cool during the high time. There is ample research that connects yoga, meditation, and belief with high tolerance towards stressors. Moreover, soft music acts as a healer to stressful thoughts.

4. Enough Nutrition is important

Every emotion that we feel is governed by the chemical fluids in our brain. So some foods reduce cortisol and adrenaline hormones, which are responsible for the feeling of stress as discussed above. On the other hand, some foods increase serotonin to calm you down. Food that contains complex carbs (Pasta, whole grain bread, cereals) boosts serotonin production in your body.

Simple carbs do stress release but for a very short period. Vitamin C rich oranges can be a great choice as a stress reducer. In this fight with stress black tea, raw crunchy vegetables can help as well. Moreover, rather than allopathy medicines, you can go with the herbal supplements.

5. Laughter

Laughs are great for both the mind and body. They have both short term as well as long term profits. Laughs can stimulate organs, activate and relive stress response, soothe tension. Laughter is great to increase the inhalation, exhalation, blood circulation, muscle relaxation, which further make us calm down.

Final words – How to deal with Stress?

Everyone has his way of dealing with stress. The above-enlisted techniques are backed by neuroscience and research. If we follow rightly, they can have a great impact on releasing stress.

EOK focuses on informing People about Mental, Spiritual & Emotional Health, Human Potential, Behavioral and Psychological Traits.

Leave a Reply

Your email address will not be published. Required fields are marked *