When you think Stress, Which probably brings to mind negative emotions. But some stresses are just as good for you as you might expect when you start a new relationship or job. It stimulates excitement and makes you want to do and achieve more. Stress It can also help you be prepared to face challenges or respond to dangerous situations.
Good pressure does not stick. It boosts your mood to meet the moment, then goes away. If you are under stress for a long time, it can be overwhelming and affect you physically and emotionally.
“Our stress response is good in the short term, but it’s not very good if you enable it in the long run,” says David Prescott, PhD, associate professor of health administration and public health at Hassan University in Bangor. M.E.
“If we are under chronic stress, we will be taxed beyond what our physical stress response is designed to do and it will start to weaken us.”
Long-term, or long-term, effects of stress can be harmful on their own, but they can also be caused Depression, A Mood disorder It is sad and uninteresting in what you usually enjoy. Depression It can affect your appetite Sleep Practices, and the ability to focus your attention.
“The impact of stress on depression, and vice versa, is one of the major problems of our time,” says Carol Landau, PhD, a clinical professor at Brown University.
“We think of it as a causal relationship between Stress and depression It’s called ‘bidirectional,’ “says Prescott. “One can cause the other, and the second can cause the first, and both can make each other worse.”
The mechanisms by which depression causes stress are very clear.
“Depression disrupts your life, so you are often more isolated,” says Prescott. “Sometimes you shrink your network and stop doing work or school or any other activity that you enjoy. We know that one type of separation will increase your perceived stress level, so we know that depression can occur Causing stress. ”
There is good evidence that the reverse is also true.
“Extreme stress, such as a witchcraft or big economic change, is a major stressor, and it sends the mind out of balance. If you’re raising stress levels, something happens, and often it’s depression,” says Landau.
But the reasons why stress causes depression is less clear.
“It is very clear that chronic stress increases the rate of depression,” says Prescott. According to a report from the Mental Health Survey of Mental Health, depression levels increased by about 4% or 5% among pre- and post-natal membersPestilence.
“We think social isolation, disruption in normal activities, and general stress that interfere with your college or work will increase the level of depression. But I would say that we don’t know how.
Make lifestyle changes
Sometimes a few small changes can break the cycle of stress-depression, which starts with a more positive attitude.
“If you’re feeling stressed and you’re starting to feel depressed, the big thing is to get a little more active coping strategy in the way you’re going to handle your stress,” says Prescott. “Don’t think you should ‘suck it up and take it.’
A more active coping strategy may include:
- Exercise. Just 30 minutes Physical activity 5 days a week is enough to make a difference. Activities like Yoga And Tai Chi, Which helps slow things down and relax, is good for reducing stress.
- Avoid overeating or drinking. These may be good for you temporarily, but they are not helpful. In addition to being physically harmful, they can make you feel guilty and bad about yourself. Alcohol overdose can affect your sleep and slow you down the next day.
- Limitation Caffeine. Too much can wind you up and make the stress worse. Try to cut down Coffee, Soda and other caffeinated beverages.
- Quit smoking. The idea Smoking A popular myth is that cigarettes help you cope with stress. Nicotine can help you relax right away, that feeling is short-lived and can cause a lot of stress through cravings or withdrawal.
- Make time for yourself. Do things that you love to do or that are good for you. Go easy on yourself and focus on the things you do best.
- Stay away from stressors. If you know something, or someone throws you out, do what you can to avoid that situation or person.
- Sleep Very well. Making sure your mind and body get enough rest can go a long way toward easing stress. The National Sleep Foundation recommends 7 to 9 hours a night for adults.
“If you are depressed and you are trying to reduce the impact of stress on your life, it is important to overcome the belief that ‘nothing I do really matters’,” says Prescott. “That may not be the case in most cases. But winning that kind of hopeless trust is a big thing.”
“Depression is a state of disconnection,” says Landau. “So finding a way to connect is an important thing. It’s important to include a couple of people you know from the past and find a way to connect.”
Talking with friends and family can help you better understand what causes your stress, which is a big step.
“If stress and depression are playing off each other, it can help you clearly identify and identify the stresses that are causing you the most vulnerability in your life,” says Prescott. “We all think‘ I’m stressed out ’eventually, but it’s really helpful to identify what specific things you’re getting into.
“How are you coping with your stress?” It is helpful to have someone say that. Or ‘Tell me about how your mood is holding up?’ Or ‘How are your souls?’ Then ask.
“A lot of times, helping people is not a specific advice, like ‘do it or not,’ but an opportunity to talk to someone who pays attention. Ask an open-ended question and then bite your lower lip and listen for a while. ”
If talking to friends or family isn’t enough work, you can talk to a professional. Cognitive-behavioral Treatment (CBT) is one way to change your perspective and approach.
“Cognitive Behavior Treatment It is important because we are able to regain control, ”says Landau. “CBT helps you focus on what small thing you can achieve today, how you can implement it, and how to evaluate it. So it is a great educational tool and treatment tool. ”