Underst和ing How Stress Affects the Body

woman listening outdoors with eyes closed

感到压力很大? It can have lasting effects on your health 和 well-being. But luckily, you can manage stress 和 its symptoms to help you feel better.

压力是生活中的现实

A 2022 American Psychological Association survey found that a whopping 76% of respondents reported experiencing at least one symptom of stress over the past month. And stressors from the COVID-19 p和emic only made matters worse.

Sometimes we stress over good things, such as a new job, an upcoming wedding or a new baby. 其他时候, we stress over not-so-good things such as being sick, working too much or family drama.

Chronic stress can affect your mental 和 physical health.

When you are stressed, your body releases cortisol 和 other stress hormones. If this bodily response to stress goes on for a long period of time, it can put you at risk for certain health conditions, 如:

digestive problems 和 weight gain
焦虑和抑郁
头痛
睡眠问题
memory 和 concentration issues
high blood pressure, heart disease 和 stroke

面对压力你能做些什么?

There are small stress-fighting changes you can try. 你可以通过以下方式减轻压力:

寻找朋友. Take a 60-second social break to message someone with a, “Hello!” And if it turns into a longer chat, that’s fine too. 友谊很重要.
多运动你的身体. Movement is good for your heart 和 your mind. Dance like crazy to get the funk out, 试着玩呼啦圈, briskly walk around the block 和 listen to the birds or take that exercise class you’ve always wanted to try. Bonus points if you laugh while you’re moving!
上床睡觉. Getting enough sleep can help you feel less cranky 和 overwhelmed, as well as more productive 和 creative. If you want those benefits, you need to get to bed earlier! Turn off the screen(s) 和 wind down with a book instead. 睡眠 experts suggest adults aim for about seven to nine hours of sleep a night.
跟随你的呼吸. You’ve been breathing your whole life but learning to focus on your breath can help kickstart your body’s relaxation response. Deep breathing is one of several ways to help your body relax. 试一试! You’ll be getting your Zen on in no time. 方法如下:
- Get comfy 和 take a normal breath.
- Next, take a deep breath slowly through your nose, filling up your chest 和 stomach. 让你的肚子鼓起来!
- Now breathe out slowly through your mouth (or nose) 和 repeat.