Learn to cope up your stress

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Stress is a natural human response that prompts us address challenges and and threats in our lives. Stress begins in Hypothalamus Pituitary Adrenal axis. When your brain detects a stressful situation HPA gets activated. It releases a hormone named cortisol which prepares your body for instant action. But higher levels of cortisol over longer periods of time may create havoc in you brain. 
There are two types of stress:
1. Acute stress: This stress is short term test that goes away quickly.  Example: When you slam car brake, skip a stair step etc. 
2. Chronic stress: This test lasts for a longer period of time.  Example: financial problems, Unhappy marriage or trouble at workplace etc. 

Affects: Chronic stress increases the number of neural connections in the amygdala ( your brain's fear centre) and as cortisol rise electric signals in your hippocampus can get shrink in size resulting in depression and anxiety.

Ways to relieve stress: 
Exercise: Engaging in physical activities like jogging, stretching or going to gym can help your body release less cortisol and more endomorphin which is a chemical to make a person feel good.

Meditate: During meditation, you focus on your attention and quiet the stream of jumbled thoughts that may be crowding on your mind and causing stress. Meditation can give you a sense of calm,peace and balance that can help both your emotional well-being and your overall health. Meditation can empower us to focus on our surrounding. 

Connect with others: When you're stressed you might want to isolate yourself but instead try reaching out to a friend who can listen to you. 
Social contact is a good stress relieve because it can offer distraction and support your life's ups and downs. 

Get enough sleep: Stress can cause you to have trouble falling asleep. During sleep your brain and body recharge. Adults need 7-9 hours of sleep each night. Before sleeping make sure that you have a quiet, relaxing bedtime routine. For example: You can try listen to soothing music, make sure the area you sleep is calm, dark and quiet. Put phones, tablets away before sleeping.

Keep a journal: Writing down your thoughts and feelings can be good to release you pent up feelings. Don't think about what to write- let it happen. No one else is going to read it. Let your thoughts flow on a paper. Then you can keep it to read later and understand your regulated emotions.




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