Excessive stress can wreak havoc on your health, but by adopting a simple approach to reduce the negative effects of stress, you can protect your immune system and minimize long-term impacts. Researchers at the Center for Healthy Aging and Department of Biobehavioral Health at Penn State have found that individuals who lose their cool when stressed have immune systems that become overheated with inflammation. It is vital to note that women are particularly at risk for the resultant autoimmune problems like arthritis and heart disease.
Although stress might seem unavoidable, keeping calm under pressure can significantly help your body. According to researcher Nancy Sin, “A person’s frequency of stress may be less related to inflammation than responses to stress. It is how a person reacts to stress that is important. Positive emotions, and how they can help people in the event of stress, have really been overlooked.”
Stress and the Immune System
During moments of stress, your immune cells can experience high levels of anxiety as well. These cells go on alert, searching for a fight, though no harmful pathogens may be present within your body. This overactivity can lead to immune cells attacking the body itself when they cannot find an appropriate foe.
However, if you can maintain a focus on positive emotions and stay calm, your immune cells are less inclined to exhibit unreasonable behavior. By managing stress and focusing on positive feelings, you provide much-needed support to your immune system.
Techniques to Stay Calm Under Pressure
Below are some strategies to help manage stress and keep calm in stressful situations:
Practice Mindfulness
Being present and aware of your thoughts, feelings, and surroundings can help manage stress. By incorporating mindfulness techniques such as deep breathing exercises, meditation, or yoga into your daily routine, you can gain the ability to remain calm and focused in stressful situations.
Exercise Regularly
Physical activity plays a significant role in stress management. Engaging in regular exercise can reduce stress hormones, improve sleep quality, and boost your overall mood. Aim to include 30 minutes of exercise most days of the week.
Disconnect from Stress Triggers
Technology and social media can contribute to our feelings of stress. It is essential to disconnect from these sources of stress and make time for relaxation and leisure activities, such as spending time with friends, family, or enjoying hobbies.
Communicate Your Feelings
Talking about your feelings and emotions can help you gain some perspective on the situation. Open up to trusted friends, family members, or colleagues about what you’re experiencing and seek advice or support as needed.
Learn to Say “No”
Many times, stress is a result of overcommitment. Be realistic about your workload and the tasks you can manage to avoid spreading yourself too thin.
Create a Supportive Environment
Surround yourself with positive influences and people who can provide emotional support during difficult times. Building a network of people who can offer encouragement, advice, or a listening ear can be beneficial for managing stress.
The Benefits of Positive Emotions
Laughter and positive emotions have a long list of health benefits that can support your immune system in times of stress. Laughing can stimulate the production of endorphins, the brain chemicals that trigger feelings of happiness and promote relaxation. Also, research has indicated that positive emotions can aid in improving cardiovascular health, reducing inflammation, and increasing overall life satisfaction.
So, next time you encounter stress and challenges in everyday life, whether on the road or at work or home, it is essential to keep calm and maintain a positive mindset. By doing so, you can minimize the negative effects of stress on your immune system and overall health. Remember, the real winner – and the one who stays healthiest – is the person who can laugh it off.
