Stress Management Tips
Chronic stress can have a significant impact on both physical and mental health, leading to a range of issues including high blood pressure, weakened immune system, anxiety, depression, and insomnia. Long-term exposure to stress hormones like cortisol can also contribute to inflammation and increase the risk of developing chronic conditions such as heart disease and diabetes.
However, adopting stress management techniques can greatly benefit individuals in mitigating these effects. Regular practice of stress management techniques such as mindfulness meditation, deep breathing exercises, physical activity, and relaxation techniques can help reduce the body's stress response, lowering cortisol levels and promoting a sense of calm and relaxation.
By incorporating these techniques into daily routines, it’s possible to improve your ability to cope with stressors, enhance your overall resilience, and protect your physical and mental health in the long term. Additionally, stress management techniques can improve sleep quality, boost mood, and increase overall well-being, leading to a happier and healthier life
GET OUT IN NATURE
Taking a 30-minute walk each day offers a multitude of benefits for reducing stress and anxiety. Walking supports the nervous system, promoting relaxation and easing feelings of anxiety. Moreover, being outdoors in nature positively impacts overall well-being, enhancing energy levels and supporting better sleep. Exposure to sunlight during these walks also increases levels of vitamin D, which can elevate mood and strengthen the immune system. Research shows that regular visits to green and blue spaces contribute to better mental well-being and decreased distress. Even one-off nature walks have been shown to significantly reduce symptoms of anxiety and depression.
CYCLIC SIGHING
Recent studies by Stanford Medicine have shown that cyclic sighing, a form of breathing, is as effective as meditation and mindfulness in supporting feelings of stress and anxiety. This simple exercise can be done any time you feel yourself getting agitated, or regularly throughout the day to manage feelings of stress.
Steps
Get comfortable. Roll your shoulders and shake your hands.
Breathe in through your nose and feel your stomach inflate and ribs start to expand. Stop near the top of the breath and hold for a second.
Top up the breath a little more through your nose so that your chest and lungs are now full.
Now breathe out slowly with control through your mouth. This might take to the count of 10 or 12, or more.
Repeat for at least 30 seconds, 90 is better and 5 minutes would be amazing
PROGRESIVE MUSCLE RELAXATION
Progressive Muscle Relaxation involves sequentially tensing and relaxing the large skeletal muscle groups. Muscle relaxation is achieved by feeling the contrast between the muscle being tense and relaxed and by increasing focus on muscle groups that are prone to carrying tension.
This is a simple and effective way to reduce anxiety. Here is a link to a guided progressive muscle relaxation that you can do anywhere:
https://wellness.mcmaster.ca/your-health/mindfulness-and-relaxation/
GET WET
At the end of the day, a bath or a shower can be a great way to leave the stress of the day behind - a reset moving into your evening. Some people find that a warm bath provides a deeper sense of relaxation, as the immersion in water helps to soothe both body and mind. The warm temperature can ease muscle tension and promote a sense of tranquility, making it an ideal choice for unwinding after a stressful day. Adding magnesium-containing epsom salts or essential oils can increase the benefits.
Alternatively, the invigorating sensation of a shower, where the cascading water helps to refresh and rejuvenate both body and spirit, can be a great way to wash the day away. Feel the way the water hits your body, how the warmth feels and allow your brain to be quiet for a moment.
OTHER THINGS TO TRY
Connect with a friend. The simple act of connecting with others can provide profound stress relief by fostering feelings of support and belonging.
Make sleep a priority. Quality sleep is paramount for effective stress management as it allows the body and mind to recuperate, regulating stress hormones and promoting emotional resilience.
Guided meditation calms the mind through focused breathing and mindfulness techniques. Try apps like Calm or Insight Timer. Try a few different ones until you find something that works for you.
Dance it out. A liberating outlet for stress, dancing allows individuals to release pent-up tension, express emotions and rejuvenate. Put on your favourite upbeat music for 5-10 minutes and go for it.
Nutrients. Support your nervous system with nutrients that nourish your adrenals and calm your nervous system. These may include B vitamins, magnesium and adaptogenic herbs.
Grounding: Take your shoes off and walk/lie on the ground. Get in the garden or wade in the ocean. Research supports the benefit of contact with the earth to reduce stress
