What is "Stress"?

We say "Stress accumulates" daily, but what on earth is happening in the body? Stress is like a "Distortion" against stimulus from outside (Stressor).

If you push a balloon with a finger, it dents, right?

Finger (Pressure): Stressor (Bad boss, heat, fatigue, etc.)
Dent: Stress reaction (Irritation, headache, insomnia, etc.)

When humans feel stress, a hormone called "Cortisol" is secreted from adrenal glands. This is originally an important hormone to raise blood pressure and blood sugar level to fight against enemies and put the body into combat mode. However, in modern society stress, "Enemy" is invisible. There is no place to run away. As a result, cortisol keeps coming out, atrophy hippocampus of brain (center of memory), and lowers immunity.

First, let's check objectively how much your heart is "dented".

Stress CheckerEvaluate your current mental stress levels with a quick questionnaire.

Good Stress vs Bad Stress

Surprisingly, not all stress is bad.

Eustress (Good Stress)

Example: Promotion, marriage, sports game, travel plan
Effect: Moderate tension raises performance and gives firmness to life.

Distress (Bad Stress)

Example: Overwork, trouble in human relationships, anxiety, noise
Effect: Exhausts mind and body and causes illness.

The problem is when things you were working hard thinking as Eustress have turned into Distress before you knew it. Even if you think "I'm okay because work is fun", body may be screaming. This is called "Over-adaptation".

Signs When Stress Exceeds Limit

The body is honest. Before the heart breaks, it always gives a sign.

Change in sleep: Difficulty falling asleep, waking up in the middle of the night, cannot wake up in the morning.
Change in appetite: Do not want to eat anything, or want to eat sweet things indiscriminately.
Physical symptoms: Headache of unknown cause, stiff shoulders, dizziness, palpitations.
Psychological symptoms: Hobbies you liked are not fun, do not want to see anyone, shed tears without reason.

If these continue for more than 2 weeks, there is a possibility of reserve army such as depression. Do not blame yourself as "It's spoiling", and please prioritize rest first.

Gut and Brain are Connected (Gut-Brain Correlation)

Have you ever experienced "Stomach hurts when nervous"? This is because brain and gut are directly connected by vagus nerve and affect each other (Gut-Brain Correlation).

When you feel stress, a command is sent from brain to gut, and movement of gut becomes worse or becomes hypersensitive (Irritable Bowel Syndrome etc.). Conversely, if intestinal environment deteriorates, material of happiness hormone (Serotonin) is not made, and brain becomes easy to feel anxiety. 90% of serotonin is made in the gut.

As a countermeasure against stress, gut activity such as "Eating yogurt" "Taking dietary fiber" is also very effective.

By Your Type: Stress Coping Method (Coping)

Coping method against stress (Coping) is roughly divided into three. If you increase methods you are good at, you can create a heart that is hard to break in case of emergency.

1. Problem-focused Coping

Method to try to remove stressor itself.

Action: Consult with boss to reduce workload, cut off cause of noise, change job.
Suitable person: Person who has ability to act and authority to change situation.

2. Emotion-focused Coping

Method to change "Way of feeling" against stressor.

Action: Reinterpret as "This is a chance for growth" (Reframing), have friend listen to complaints, cry.
Suitable person: When it is difficult to change situation (Human relationships or helpless environment).

3. Distraction-focused Coping (Avoidance)

Method to distance yourself temporarily from stressor.

Action: Immerse in hobbies, go on a trip, exercise, sleep.
Effect: Does not become fundamental solution, but important to recover energy.

Scientifically Proven Relaxation Method

"Binge eating" or "Sleeping in" are only temporary solutions. Let's incorporate scientific approach to rest brain.

Mindfulness Meditation

Rest method of brain that Google and Apple also incorporate into training.

How to do: Sit with back straight and close eyes. Concentrate consciousness on "Breathing". Even if distractions come to mind, realize "Ah, I thought" and return consciousness to breathing again.
Effect: Suppresses activity of DMN (Idling state) of brain and recovers brain fatigue dramatically. 5 minutes a day is OK.

"4-7-8" Breathing Method

Technique to calm anxiety and tension forcibly.

Exhale completely from mouth.
Inhale from nose for 4 seconds.
Hold breath for 7 seconds.
Exhale completely from mouth for 8 seconds with "Whoosh" sound. Repeat this 4 sets. Parasympathetic nerve becomes dominant and you can relax surprisingly.

Stress Rating by Holmes and Rahe

According to "Social Readjustment Rating Scale" developed by American psychologists Holmes et al., Life events have stress points respectively.

Death of spouse: 100 points
Divorce: 73 points
Marriage: 50 points
Dismissal: 47 points
Pregnancy: 40 points
Debt: 31 points

If total of past 1 year exceeds 300 points, it is said that about 80% of people cause some kind of health disorder. Please know that happy events such as "Marriage" and "Promotion" also become stress.

Summary: Let's Make Your "Instruction Manual"

It is impossible to make stress zero. What is important is to know "What you feel stress about" and "How you recover".

"Deep breath if irritated" "Watch favorite movie if painful" Person who has many such own coping methods (Coping list) has a supple and strong heart.

First, from grasping current situation. Please check your current "Heart battery level" with Jenee's tool.