The effects of stress on the body include; restlessness, shortness of breath, headache, heart palpitations, stomach upsets, difficulty with decisions, mood swings, muscle tension, sweating, loose stools, disturbed sleep and irregular sleep patterns.

Some of the behavior patterns associated with stress include anger outbursts, an increase in smoking, crying, irritability, relationship problems, overeating, or eating when you’re not hungry. Stress affects the nervous system, causing reactions such as fight or flight, aggression or social withdrawal.

Now that you can clearly see how the body responds to stress it will be much easier to identify when you are experiencing the effects of stress. You can take the steps needed to reduce or eliminate that stress. Keep in mind that sometimes stress can be just the catalyst needed for change.

Some things you can do to combat stress are:

1. Make sure that you get at least five hours of rest every night. Stay in bed without raising your head, even if you’re not sleeping. This is to keep your adrenal glands functioning well. Another way to assist your adrenals, is to invert your body every day for one or two minutes, even if it’s just bending over with your head lower than your hips.
2. Take some time on a daily basis to do something you enjoy, no matter how small.
3. Plan ahead, but be flexible if things don’t work out exactly as planned. Have a plan B and C.
4. Procrastination creates stress, so don’t let it become a habit. Take action!
5. Make a list of your priorities. Look at them every day first thing in the morning.
6. Reward yourself for things done well.
7. Talk to at least one or two of your favorite people daily.
8. Know your emotional limits and take a break when you recognize their approach.
9. Take a break in the middle of a job or situation, stretch your legs, go for a walk in the fresh air, get something to drink, or just leave.
10. During your break, think about a moment in time when you felt relaxed. Take at least a minute or two to do this until you feel refreshed and stress free.
11. Say at least two positive things about yourself for every negative. Think about your strengths and stop yourself from reflecting on past weaknesses or failures.
12. Use a thought stopping technique when you start thinking about something negative or when you’re feeling angry or stressed out. Say to yourself, “No! That’s not true. I choose not to be offended, angry or worried.” (“I do not believe that about myself or another person”). Choose to forgive yourself, the other person, or even just take a deep breath. Choose an appropriate action and follow through.
13. Ask in advance, if possible, for you to take time before responding or acting; or ask for it at the time. Give yourself permission to do these things!
14. Give yourself permission to say “No” to things that will take up a lot of your time, or that are stressful, especially if it is something that will last over a long period of time.
15. Manage your time so that you will not be in a rush, going from one thing to another.

Herbs that may help counter some of the adverse effects of stress include the following:

• Siberian ginseng is considered an adaptogenic, meaning it has a normalizing effect and helps bring the body back to homeostasis. Siberian ginseng improves the body’s nonspecific stress response, which is a general biological response rather than a response that relates to a specific stressful event. It also improves immune function and overall well-being.
• Panax ginseng can enhance immune function, physical stamina, and mental acuity and increases resistance to toxic environmental substances. However, Panax ginseng can also create overstimulation if used improperly.
• Panax ginseng should only be used under the supervision of a qualified health-care provider.
• Ashwagandha (Withania somnifera), also known as Indian ginseng, protects against stress-induced ulceration, lowers chronically elevated cortisol, enhances energy, reduces anxiety, and can counteract stress-induced hyperglycemia.
• Other adaptogenic and sedative herbs include schisandra (Schisandra chinensis), Indian tobacco (Lobelia inflata), vervain (Verbena officianalis), and lemon balm (Melissa officianalis).

Specific nutrients that can help the body manage the internal stress response include the following:

• Vitamin C helps normalize levels of cortisol and ACTH (adrenocorticotropic hormone; another stress hormone) in situations of severe stress.
• Vitamin B1 protects the adrenal glands from functional exhaustion.
• Vitamin B5 enhances adrenal function and helps regulate cortisol levels.
• Alpha-lipoic acid helps prevent toxin accumulation in tissues. (However, caution is advised with certain chemotherapy drugs and radiation therapy).
• L-theanine is an amino acid found in green tea leaves that has been shown to promote relaxation, improve sleep quality, and heighten mental clarity and focus.
• L-tyrosine helps restore the ability to perform tasks under stress.
• Phosphatidylserine prevents oversecretion of cortisol and ACTH in response to stress.