Anxiety, stress and insomnia: effects & how reduce them

These disorders affect the physical and mental health of millions of people, negatively affecting their quality of life and general well-being.

We live in an age where hectic lifestyles, daily pressures and constant challenges can lead to high levels of anxiety, stress and insomnia. 

This creates a vicious circle that damages our physical and mental well-being. 

Therefore, it is crucial to address them because of their ability to undermine health, interfere in relationships, affect professional and academic performance and ultimately worsen life satisfaction.

But what are the real implications for the body and how can we counteract these disorders? Read on to find out.

Anxiety stress and insomnia:

effects on physical and mental fatigue

Experiencing constant episodes of anxiety and stress can have profound effects on our well-being.

The continuous activation of the sympathetic nervous system, the release of cortisol and the fight-or-flight response, results in increased energy expenditure that inevitably affects overall health.

A continuous state of alertness leads to physical and mental fatigue. Muscles stiffen, the heart beats faster and the brain floods with stress hormones such as cortisol.

This complete stress on the body can lead to a depletion of energy resources, which in turn leads to fatigue and a decrease in cognitive ability and concentration. 

Knowing more about the causes of physical fatigue is important: these have many facets and can be closely related to anxiety, stress and insomnia. Chronic fatigue in particular can be a common symptom of these disorders, as the exhausted body and mind struggle to function at their optimal capacity.

Taking care of your mental health is indispensable for enjoying a good quality of life. Seek help if you need it.

Anxiety and stress are our body’s natural responses to situations perceived as threatening or difficult.  However, when these conditions become chronic, they can interfere with our vital functions, alter our internal balance and affect healthy sleep.

When we do not get enough sleep (at least eight hours a day), cells do not regenerate properly, the immune system weakens and cognitive abilities, such as memory and attention, decline. 

On the other hand, according to a study published in the International Journal of Environmental Research and Public Health, the COVID 19 pandemic and its consequences have created a threat to many people’s physical and mental health. 

Economic crises, unemployment and fear of losing loved ones can increase symptoms of daily fatigue, depression, stress, anxiety and insomnia.

Anxiety, stress and insomnia : strategies

When suffering from these disorders, it is important to recognise the warning signs and adopt appropriate strategies with the aim of alleviating their effects and promoting lasting physical and mental well-being. Fortunately, there are many recommendations for dealing with these problems and restoring balance in our bodies and minds.

1. Practice relaxation techniques

Take a couple of minutes a day to focus on breathing and get rid of intrusive thoughts.

Research in the Complementary Therapies in Medicine and Journal of Psychosomatic Research

has suggested that meditation, deep breathing and sound healing , can help calm the mind and reduce levels of anxiety, stress and insomnia. 

This improves people’s general well-being if they conduct individual reiki or sound healing sessions in a consistent and disciplined manner.

2. Try to have a regular routine

Keeping a daily rhythm can do wonders. For example, going to bed and waking up at the same time every day, including weekends, can help regularise your rhythm and improve the quality of your sleep.  

3. Exercise

Exercise is a powerful ally in the fight against anxiety and stress. It not only clears the mind, but also releases endorphins, natural brain chemicals that act as natural analgesics, improving mood and promoting relaxation.

4. Seek help 

On some occasions, the source of the anxiety, stress and insomnia episodes may be deeper and in need of therapeutic intervention. A holistic therapy can offer support and resources to help you cope and overcome these problems.

 5. Avoid stimulants

Caffeine, nicotine and alcohol can interfere with sleep. It is advisable to limit consumption of these substances, especially at night. If you suffer from insomnia, opt for mild herbal teas with relaxing properties, such as chamomile and valerian.

6. Create a suitable sleeping environment

A cool, dark and quiet bedroom can make all the difference and is the basis for good sleep hygiene. Investing in comfortable mattresses and pillows and using accessories such as eye masks or earplugs can help create a friendly environment for a deep night’s rest.

These disorders that affect millions of people worldwide should not be underestimated.

Their impact on quality of life, physical and mental health, and daily functioning is significant.

 

Thank you