How to reduce stress; symptoms | causes | consequences of stress


How to reduce stress in everyday life is one of the burning issues in the life of a modern man, because today there is rarely a person who can say that he does not live under "pressure". Each of us sooner or later faces this problem either in terms of stress at work (which is today most common) or something else. If stressful situations are everyday occurrences, they can seriously endanger our health.


The most common symptoms of stress are headaches, nervousness, insomnia, decreased working capacity, digestive disorders (diarrhea, constipation, etc.), high blood pressure, a strong and intense appetite, which is often solved by overeating. Some of the symptoms can also be sweating palms, feet and very often excessive sweating under the armpit, which makes people feel very uncomfortable and at any cost try to find the answer to reduce stress.


In essence, stress is the response of an organism to something that is perceived as a pressure or an attack, and is caused by a very wide range of situations, from family quarrels, through divorce or dismissal at work, but the most severe is the death of a close family member, and the effects of stress can be more difficult if we do not recognize it and do not cure it in time.


Stress is, in fact, an alarm for the part of the brain-hypothalamus, which through its mediators sends a message to the pituitary gland to boost and accelerate the production of hormones that enhance the work of other endocrine glands. When the pituitary gland and the adrenal gland activate, the stress hormones of the adrenaline and the cortisol are produced, while more thyroid hormones are produced by the movement of the thyroid gland and pituitary gland. Stimulation of the pituitary gland also affects the functioning of the reproduction glands, and the testosterone and estrogen production is disturbed.


Scientists have managed to determine how certain organ systems respond to stressful situations, which can be a sign of choice for specific therapies, as in this way stress symptoms indicate a problem and can significantly help prevent serious health problems. So let's start with the following:
  • Nervous system - When we are stressed, the sympathetic nervous system stimulates the adrenal gland, which then produce hormones cortisol and epinephrine (adrenaline). Constantly high levels of these hormones affect memory and learning ability and increase the tendency toward depressed moods.
  • Respiratory system - In case of high stress, breathing becomes faster and shorter, some people even get hyperventilation. If the stressful situations persist, the respiratory system is subjected to increased effort, and the person becomes more susceptible to upper respiratory tract infections.
  • Cardiovascular System - On acute stress, the body reacts with accelerated heartbeats while blood pressure rises. Long-term exposure to stress, on the other hand, can lead to significant narrowing of the arteries and, therefore, of elevated levels of cholesterol that increase the risk of heart attack and other heart diseases as well as stroke.
  • Reproductive system - Stress and menstruation: stress can shorten or prolong the menstrual cycle, but also cause painful periods. High levels of stress increase the risk of bacterial vaginosis, while severe stress in pregnancy is associated with the onset of allergies or asthma in children at a later age.
  • Immune system - In small quantities, stress stimulates the immune system and helps the body to combat various infections. However, in the case of long-term stress, the healing process slows down the susceptibility to infections exacerbates skin diseases such as eczema and acne.
  • Welding System - Extreme stress is accompanied by severe gastric nervousness that can cause nausea, urinary disorders, gases, and stimulate the muscles of the bowel causing constipation of the stool or diarrhea. People who have been following this form of stress for a long time have a greater chance of suffering from diseases such as irritable bowel syndrome, gastritis and gastric ulcer
  • Muscles - Cramps in the neck, back and shoulders, severe headaches, are often the result of stress in our musculoskeletal system. Chronic stress can also be a trigger for the development of osteoporosis.

How to reduce stress


If you have often asked yourself the question on how to reduce stress, we recommend that you also read the rest of the text. In addition to mild health problems that are relatively easy to handle, the effects of stress can be much more serious and even cause much more serious problems. Some scientific studies point to the fact that it contributes to the survival of cancer cells despite the use of anti-cancer drugs, and a team of scientists at Yale University have found that stressful situations, such as divorce or fetching at work, can cause gray matter to fall in the parts of the brain responsible for feelings and physiological functions, and cause mental problems and trauma. Health is also affected by stress reactions that vary from person to person, and those who are constantly exposed to it have a much greater chance of suffering from some chronic illnesses. Also, people who are constantly tense are at greater risk of stroke and heart attack than those who are more relaxed. The Cambridge University research reveals that the effects of stress on the genes are such that they can be transmitted generational. So far, it has been thought that certain genetic features, which were created under the influence of various external factors, such as stress, disappear in the next generation, but the latest research has confirmed that they last longer, e.g. they also appear in the next generation.


Stress symptoms cannot be permanently eliminated, but we can influence how we respond to the problems we are facing. Of course it is easier said than done, but everyone should try to find an "exhaust valve" or a way to "charge batteries". You will find out the best way to positively affect your mood and ultimately answer the question of how to reduce stress at work, at home and elsewhere. For some, it's listening to music, reading books, hanging out with friends, yoga practicing or practicing some sport, as well as a lot of stress relief exercises. What everyone recommends is regular walks in the fresh air and sun.


The fight against stress, anxiety, insomnia is carried out in many ways. For starters essential oils can be of great help in solving these problems. Use them for massage and inhalation, or add them to baths.
  • Mix 1 / 4 cups of honey, three drops of lavender essential oil, three drops of essential ylang ylang oil, two drops of basil essential oil, two drops of essential oil of geranium and drop of essential oil of grapefruit. Fill the bath with warm water and add the aromatic mixture and mix well. After 20-30 minutes, lie in the bath in a hot shower.
  • Make a mixture of two tablespoons of almond oil, a spoon of wheat germ oil, 8 drops of essential oil of lavender, 8 drops of essential oil of ylang ylang, two drops of essential oil from basil, 2 drops of essential oil of geranium and drop of essential oil of grapefruit. Massage the temples, neck, chest and shoulders twice a day.

  • Mix a spoonful of chopped mint leaves, leaves of lemon balk and chamomile flowers and pour everything in 7 dl of boiling water. Cover and leave it to stand for another two hours, then strain, sweeten with quality honey and drink 2 dl before each main meal, symptoms of stress after using this tea are slowly reduced. 

  • Stir in a tablespoon of finely chopped parsley leaves, bloom and a leaf Saponaria officinalis and a bouquet and a leaf of basil. Pour the mixture into 7 dl of water, cover and leave it to stand for 2 hours. After that, rinse with honey and drink a glass (2 dl) three times a day before each main meal.

  • In 7 dl of water, put on a spoonful of chopped valerian, leaf of viscus album with root of celery or pear. Cover the mixture and let it stand for 2 hours and then strain sweeten with honey and drink 2 deciliters before each meal.

  • Mix two tablespoons of finely chopped leaves and flowers of solidago virgaurea and a tablespoon of leaves and flowers of thyme, celery and valerian root, leaves and flowers of viola tricolor, and this mixture pour with a liter of boiled wine. Leave it to stand for two hours, strain, sweeten with honey and drink 0.5 dl per hour.

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