The Negative Effects of Stress

Long-term exposure to stress and tension affects the entire body. Research shows it can even lead to structural changes in the brain and reduce its mass [1]. However, the most common effects of stress include:

• Memory and concentration problems,
• Cognitive impairments,
• Weakened immune system,
• Impaired cardiovascular function,
• Gastrointestinal issues,
• Disruptions to hormonal balance,
• Headaches,
• Sleep problems [1-2].

To prevent these effects, it's essential to equip yourself with tools to build resilience against stress.

How to Manage Stress?

Here are five simple ways to combat stress that you can start using immediately:

Mindfulness

Stress often stems from worrying about the future or dwelling on the past. Mindfulness, or the practice of focused awareness, encourages living in the present moment without judgment [3].

This technique promotes acceptance of your experiences without overreacting emotionally [3-4].

Practical Tip: Focus on the task you're performing with curiosity and openness. If your thoughts wander, gently bring them back to the present moment. Pay attention to what you see and the sounds around you. Notice the temperature and texture of objects you touch [4].

Breathing Techniques

Slow, controlled breathing can reduce stress in both the short and long term. A 2023 meta-analysis revealed that individuals practicing breathing techniques experience lower levels of perceived stress [5].

Practical Tip: Try box breathing to relax or calm yourself. Like a square has four equal sides, this method has four equal phases:

1. Inhale,
2. Hold your breath,
3. Exhale,
4. Hold your breath again.

Each phase should last the same amount of time. For example, inhale for five seconds, hold for five seconds, exhale for five seconds, and pause for another five seconds. Repeat several times.

Time for Relaxation

Ensure you allocate time for rest and sleep. Adequate sleep duration and quality positively impact nearly all systems in the body, including cardiovascular and immune health and mental well-being [6].

Research also suggests that prosocial behaviors (connecting with loved ones) can mitigate negative emotional reactions to stress. Support from others is a vital factor in improving stress resilience [7].

Practical Tip: Plan a day (or at least an hour or two) just for yourself. Meet with friends, treat yourself to a massage, or simply do nothing. Sometimes, relaxing under a blanket with a good book or TV show is the best remedy.

Physical Activity

Moderate physical activity, especially activities you enjoy, serves as both relaxation and a stress-reducing strategy. Scientific evidence supports that exercise can alleviate stress, counteract its harmful effects, and even help prevent burnout [8-10].

Practical Tip: Take a brisk walk for at least 30 minutes daily. Consider what other physical activities bring you the most joy.

GABA Supplementation

Active ingredients can help ease tension.

GABA (gamma-aminobutyric acid) acts as a neurotransmitter in the body. Studies suggest it may reduce stress and improve sleep quality [11].

Other Stress-Relief Ingredients to Look For:

• Ashwagandha for mood enhancement and maintaining mental balance [12].
• Rhodiola rosea for improving stress resistance, cognitive function, and alleviating stress-induced fatigue [13].
• Magnesium, which supports the nervous system, psychological functions, and reduces fatigue.

Recommended Osavi Supplements:

• GABA 500 mg + vitamin B6
• Ashwagandha KSM-66® 200 mg,
• Ashwagandha 375 mg, gummies,
• Rhodiola Rosea Root 400 mg ,
• Magnesium balance & relax.

Źródła:

1. Habib Yaribeygi, i in. „The impact of stress on body function: A review”. EXCLI J. , maj 2017, https://doi.org/10.17179/excli2017-480.
2. „How stress affects your health”. AMERICAN PSYCHOLOGICAL ASSOCIATION, 1 styczeń 2013, https://www.apa.org/topics/stress/health.
3. „Mindfulness - an overview”. ScienceDirect, https://www.sciencedirect.com/topics/neuroscience/mindfulness.
4. Schuman-Olivier, i in. „Mindfulness and Behavior Change”. Harvard Review of Psychiatry, t. 28(6):p 371-394, 12 2020, https://doi.org/10.1097/HRP.0000000000000277.
5. Fincham, G.W., Strauss, C., Montero-Marin, J. et al. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep 13, 432 (2023). https://doi.org/10.1038/s41598-022-27247-y.
6. Ngor A, IsHak WW. Sleep, Rest, and Relaxation in Improving Wellness. In: IsHak WW, ed. The Handbook of Wellness Medicine. Cambridge University Press; 2020:324-331.
7. Raposa, EB, Laws, HB i Ansell, EB (2016). Zachowanie prospołeczne łagodzi negatywne skutki stresu w życiu codziennym. Clinical Psychological Science, 4 (4), 691-698. https://doi.org/10.1177/2167702615611073.
8. Gerber, Markus, i in. „More than a simple pastime? The potential of physical activity to moderate the relationship between occupational stress and burnout symptoms.” International Journal of Stress Management, Vol 27(1), luty 2020, s. 53–64.
9. Geetanjali, Geetanjali, i in. „Exploring Effective Strategies for Stress Management: Enhancing Mental Well-being through Mindfulness, CBT, Exercise, and Relaxation Techniques”. Bulletin of Indonesian Economic Studies, 12, wrzesień 2023.
10. Simplicio, Joseph S C. „Can Moderate Physical Activity Reduce Stress and Improve Examination Scores”. Journal of Instructional Psychology, 22, marzec 1995.
11. Hepsomali Piril, i in. „Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review”. Frontiers in Neuroscience, 14, 2020, https://doi.org/10.3389/fnins.2020.00923.
12. Speers AB, Cabey KA, Soumyanath A, Wright KM. Effects of Withania somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia. Curr Neuropharmacol. 2021;19(9):1468-1495. doi: 10.2174/1570159X19666210712151556. PMID: 34254920; PMCID: PMC8762185.
13. Anghelescu, I. G., Edwards, D., Seifritz, E., & Kasper, S. (2018). Stress management and the role of Rhodiola rosea: a review. International Journal of Psychiatry in Clinical Practice, 22(4), 242–252. https://doi.org/10.1080/13651501.2017.1417442.