Updated: Nov 15, 2021
18 ways to avoid tragic diseases and manage stress.
Anxiety can cause cancer.
That finding, presented at the European College of Neuropsychopharmacology’s Congress in Vienna, emerges from the largest study ever to explore a link between anxiety and cancer. It tracked 15,938 Britons over 40 for 15 years.
people who have an inherited tendency to cancer may be more stressed because they see others in their family suffering from it. In other words, the cancer link is causing the stress and not vice versa. It has been widely assumed that anxiety sufferers were at higher risk because they were more likely to smoke or drink to excess, and less likely to eat healthily or exercise regularly
But in order to make the connection to the two, let’s first explore a few psychological connections that emphasize stress and cancer relationship:
In animal studies, mice with cancer were more likely to have metastases (spread of cancer to other parts of the body) if they were subjected to prolonged stress
Women using beta blockers, which slow the heart and can trick the body into believing it’s not stressed, have been connected with a lower chance of breast cancer spread in some studies.
Noradrenaline (norepinephrine, closely linked to adrenaline or epinephrine) has been found to increase the rate of inflammation and new blood vessel production, which in turn can promote cancer spreading
Blood cancers are influenced by the sympathetic nervous system, which is intimately connected with adrenaline levels
Stress can downgrade the ability of cells in the immune system to fight off invaders, including infection.
What we do in therapy as a clinical tool:
We Layout what you’re anxious about in detail, What is it that you’re afraid of, what might happen?
Decompose it into “smaller problems” and manageable problems
And then the patient is exposed to the problem and can see it, which doesn’t make him less afraid, but it does make him braver to deal with his problems, to begin with.
Well if we are just less afraid than we think the world is not so scary after all, which doesn’t suit reality, but as we grow braver we realize the world is scary and maybe even scarier than what we thought before, but now we have that voluntary spirit that grows within us to actually take upon this challenge and confront it
It is evident that People who confront stress voluntarily are using a physio-neurological system that relates with approach and challenge in comparison to a non-voluntary confrontation which uses a system of defensive aggression and withdrawal.
There are many things that can be done to manage stress as we mentioned before, but besides stress, you should also keep in mind your physical health and order. Here are some general tips that can and will improve your life, especially if you can keep them routined.
Eat and drink to optimize your health. Some people try to reduce stress by drinking alcohol or eating too much. These actions may seem to help in the short term but actually may add to stress in the long run. Caffeine also can compound the effects of stress. Consuming a healthy, balanced diet can help to combat stress.
Exercise regularly. In addition to having physical health benefits, exercise has been proven to be a powerful stress reliever. Consider non-competitive aerobic exercise, strengthening with weights, or movement activities like yoga or Tai Chi, and set reasonable goals for yourself. Aerobic exercise has been shown to release endorphins—natural substances that help you feel better and maintain a positive attitude.
Stop using tobacco and nicotine products. People who use nicotine often refer to it as a stress reliever. However, nicotine actually places more stress on the body by increasing physical arousal and reducing blood flow and breathing.
Study and practice relaxation techniques. Taking the time to relax every day helps to manage stress and to protect the body from the effects of stress. You can choose from a variety of techniques, such as deep breathing, imagery, progressive muscle relaxation, and mindfulness meditation. There are many online and smartphone apps that provide guidance on these techniques; although some entail purchase costs, many are available free of charge.
Reduce triggers of stress. If you are like most people, your life may be filled with too many demands and too little time. For the most part, these demands are the ones we have chosen. You can free up time by practicing time-management skills like asking for help when it’s appropriate, setting priorities, pacing yourself, and reserving time to take care of yourself.
Examine your values and live by them. The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is. Use your values when choosing your activities.
Assert yourself. It’s okay to say “No” to demands on your time and energy that will place too much stress on you. You don’t have always have to meet the expectations of others.
Forgive yourself, stop being so judgmental - Set realistic goals and expectations with yourself. It's okay—and healthy—to realize you cannot be 100% successful at everything all at once. Be mindful of the things you can control and work on accepting the things that you can’t control.
In conclusion, stress is part of life, there is no avoiding it completely but we can definitely manage it and learn how to navigate through it when needed. There is no reason for you to keep this struggle by yourself.
Contact us for more information about stress management, book a session and consider therapy as a tool to help you create a stressless life.