Stress management is a unique experience depending on the person and the situation. According to new research, published in the journal Neuropsychopharmacology reportsfactors such as the time of day may also play a role in stress management. The study found that the body can handle stress differently at night and in the morning, which means that stress management that you experience at night can be different from how stress affects you in the morning.
The two-part study, conducted at the Japanese University of Hokkaido, evaluated a small sample of 27 subjects. The researchers measured the regular sleep pattern of their subjects for two weeks with wrist monitors. Saliva samples were also taken to determine levels of salivary cortisol (or stress hormone) throughout the day. In the second experiment, the subjects were randomly divided into two groups. They performed a social stress test in the morning or evening and measured their salivary cortisol levels and heart rate. The 15-minute stress test asked participants to prepare a presentation, which they then presented to three people and a camera. Because the flashbacks of the PowerPoint presentation days in college did not raise enough anxiety, the subjects also had to do mental calculations. Morning tests were performed two hours after waking, while evening tests began ten hours after waking up.
The results of the study showed that the central nervous system of the body reacted less strongly to stress in the evening than in the morning. Even though it was found that evening stressful events released fewer stress hormones from the body than those occurring in the morning, there was no significant difference in the heart rate of the volunteers (sign that the system sympathetic nervous, who reacts to stress, responded) according to the time of day.
As The Cut explains in the morning, our bodies have both the HPA axis response and our sympathetic nervous system to cope with stress, but in the evening, it may be that there is only one patient. a response of the sympathetic nervous system, according to the findings of this study. This suggests that environmental requirements may play a role in treating stress and that people may be vulnerable to stress in the evening.
If our bodies treat nighttime stress differently or potentially less effectively than in the morning, it may mean that more coping mechanisms are needed to cope with the onset of evening seizures. Conscious meditation is a practical method: in a pilot study of 2017, nurses, who notoriously work all day and can experience high levels of stress throughout the day, who were trained at the Mindfulness meditation presented a perceived stress considerably reduced after the intervention of stress management. Another tool, like Forbes reports, is to create a "buffer time" from when you leave work to go to bed to help reduce stress. Avoid the urge to check your emails, if you can, and try doing an activity between bedtime and work, such as a dinner with friends or a fitness class, to help you calm down.
If you simply can not forget your stress, specifically try to draw in time to focus on your worries. This sounds counterintuitive, but as neurologist Dr. Brandon Peters writes for VeryWell's health, predicting a "time of worry programmed" in the evening to tackle your factors. stress can make them easier to manage.
"Every day, take the time to identify, list and work to resolve the causes of stress, anxiety, tension or worry," Dr. Peters explained to VeryWell. "It can be done by spending a little time each afternoon creating or reviewing a list of things that contribute to the stress in your life." Write them down. "Then, in a second column, come up with some actions that will allow you addressed and relieved. "
If you find yourself chronically affected by stress and anxiety to the point of interfering with your life, consider using a health professional. At the end of the day, having too much stress, no matter when, is never fun, and finding effective ways to manage and manage your experience is a good idea.