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What is stress?

Stress is a feeling of emotional or physical tension. It is your body’s response to pressure and challenges. Your body reacts to stress by releasing stress hormones like adrenaline and cortisol. These hormones make your brain more alert, cause your muscles to tighten and increase your pulse. In the short term, these reactions are good because they can help you to handle the situation that causes stress. This is your body’s way of protecting itself.

However, when you have chronic stress, your body stays alert, even though there is no danger. Over time, this puts you at risk for health problems such as high blood pressure, heart disease, diabetes, and skin problem such as acne and eczema, for ladies on their menstrual problems.

Stress can also cause many types of physical, emotional, mental and behavioural symptoms.

Physical symptoms of stress include:

  • Aches and pains.
  • Chest pain or rapid heart rate
  • Exhaustion or trouble sleeping.
  • Nausea or dizziness.
  • Muscle tension or jaw clenching.
  • Weak immune system.

Stress can lead to emotional and mental symptoms like:

Behavioural Symptoms of stress like:

  • Using alcohol, cigarettes, or drugs to relax
  • Overeating or developing an eating disorder.
  • Sleeping too much or too little
  • Nervous habits (nail biting, pacing)

How to reduce stress?

Exercise & Healthy eating can help combat stress in our daily lives. People who exercise regularly are less likely to experience anxiety than those who don’t exercise

Exercise lowers your body’s stress hormones — such as cortisol — in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.

Exercise can also improve your sleep quality which can be negatively affected by stress and anxiety.

Eating a healthy diet can reduce the negative effects of stress on your body. Food can help tame stress in several ways. Comfort food, like a bowl of warm oatmeal, boost the levels of serotonin, a calming brain chemical. Other food can cut the levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. 

Healthy eating includes:

  1. Foods High in Fiber May Reduce Stress and Anxiety
  2. Fish Can Boost Your Heart Health While Fending Off Stress
  3. Citrus Fruits and Strawberries Contain Vitamin C, Which Help Fight Stress
  4. Warm Milk Can Help You Get a Good Night’s Sleep, Aiding Stress Management
  5. Nuts Are a Great Stress-Busting Snack and They’re High in Healthy Fat

Although stress and anxiety may arise in your workplace and personal life, there are many simple ways to reduce the pressure you feel.

If you would like to explore how you and your organization can kick off holistic wellness or weight loss program for your group, feel free to check out our award-winning Bukan Soal Kurus 8-week Corporate program or drop us an email at

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