Have you ever felt so overwhelmed that you ended up having an intense headache or feeling your muscles extremely tense and sore? Or did you skip dinner because your stomach was not in the best state?

Then maybe you are suffering from stress. Stress can manifest in various ways, affecting our body and, of course, our mind.

If we were to give a definition of stress, we could say that it is the grown-up word for fear. It's part of the body's "flight or fight" response, a powerful reflex that is deeply embedded in us and prepares us, once we perceive danger, to either run as fast as possible to escape or fight to deal with it.

The stress reaction varies from person to person and is expressed in different intensities and forms. It can be expressed mentally as anxiety or nervousness or even as irritability and a moody state. It can also be expressed physically, with frequent headaches and stomach issues.

Stress is an integral part of everyone's life. It's not always a bad thing. On the contrary, in small doses, it motivates us, warns us of danger, and helps us understand what is important. Yet daily stress can lead to physical and emotional problems and even depression.

However, prolonged activation of the stress response without adequate relaxation or recovery can lead to adverse health consequences. Chronic stress is associated with an increased risk of various health issues, including anxiety, depression, high blood pressure, heart disease, digestive problems, insomnia, and weakened immune function.

Also, people who suffer from stress may present changes in eating habits or show increased use of addictive substances such as alcohol, drugs, or tobacco.

Managing Stress Naturally

Managing stress effectively involves adopting strategies to reduce its impact on your life, finding ways to cope with challenges, and practicing relaxation techniques to help the body recover from the physiological responses triggered by stress.

Some helpful techniques can help you manage stress without having to resort to pharmaceutical solutions.

Breathe properly

Breathing is our means to live. Thus, breathing can help us regulate our stress levels effectively. Practice diaphragmatic or abdominal breathing. Wear something comfortable that doesn't press on your abdomen, and lie down. When you are familiar enough, do the exercises sitting or standing.

Repeat as often as you can throughout the day: - Put one hand on your chest and the other on your belly, just above your waist. - Breathe slowly through your nose and let your stomach -not your chest- inflate. You should be able to feel the hand on your belly moving. The hand in your chest should not move. - Breathe out calmly through your nose or mouth while deflating your stomach. You should be able to feel the hand on your belly moving down as you exhale.

Yoga is a fantastic way to learn how to breathe and control your body. There are specific asanas specially designed for stress relief that can help you release tension.

Set a specific time to deal with the problem.

Ask yourself what is causing you stress and decide to deal with it for the next 5, 10, or 15 minutes. Take this time and write down the problem and then the possible solutions, and after evaluating them, choose one and do something about it. Inaction can cause you more stress! When you finish, give yourself something else to do or think about. Don't worry about the outcome beforehand. You did the best you could.

Remember: failure is not achieving your goal and learning nothing from it.

Change your physiology.

The way we use our bodies is connected to the way we feel. By changing our body position, our facial expressions, and our movements, we can change what we experience. So, stand up straight with your back stretched out, head up, and smile (with your silliest smile!) while breathing for as long as you can. Try it again with your hands up and lightly spot-hopping as if celebrating. Then close your eyes and make slow circles with your hands, inhaling through your nose and exhaling through your mouth. You will feel instantly better!

Change your focus

A great way to reduce your anxiety is to stop thinking constantly about the things that stress you out. Choose what you think about. Remember that thoughts are nothing but a barrage of orders to your brain. Choose them carefully so that they relax and empower you. Challenge yourself and try not to think anything negative for the next 24 hours. You will be surprised how addictive this is, and you will be even more surprised how it can help you reduce your stress levels!

Keep in mind that managing stress may seem tough but in reality it can be simpler if you start with small steps at a time. Give yourself the time to relax and slow down when you feel you need it.