While stress is helpful in small amounts many of us are living in a constantly stressed out state! This nervous system overdrive can cause a huge array of health issues and contribute to hormonal imbalances, fatigue, weight issues, digestive issues, anxiety and depression. These three tactics can be practiced in your daily life and are amazing at helping to reduce stress, anxiety and overwhelm.
DEEP SLOW BREATHING
The simple act of breathing has a huge impact on our stress response and level of calmness. When we are stressed or anxious we are more likely to take shallow breaths or even hold our breath for periods of time. Our breath is connected to our nervous system and by modifying your breathing you can modify your stress response.
By taking deeper slower breaths into your lungs and belly, and slowly exhaling you can immediately reduce your feelings of stress. Close your eyes and count to four as you breath in and four as you breath out - do this for a minute and take notice of the calming effects! Placing one hand on your chest and one on your belly - feel your hands rise as you breath into your lungs and belly.
The gentle slow movement of your breath causes your diaphragm to contract and release slowly - and this signals to your body that it is safe and can relax. This in turn reduces the physical and emotional symptoms of stress which are triggered by the stress hormone cortisol, such as increased heart rate, muscle tension and a blank or frantic mind.
This type of breathing has been shown to reduce cortisol levels as well as improve focus and attention. Slow deep breathing maximises blood oxygen which travels to all your body cells and allows them to function optimally.
Practicing this simple and free technique for just a few minutes per day can have huge improvements on your experience of stress and overwhelm. You can also practice anytime of day when you become aware of stressful feelings.
MINDFULNESS
Mindfulness can also be practiced anywhere and involves bringing your senses to the present moment - what can you hear, taste, smell, feel or see?
Many times when we are stressed or anxious our minds are worrying about things in the future and often imagine the worst! Many of these things we worry about never happen or aren't as bad as we imagined them - so we are causing ourselves a lot of unnecessary stress by letting our minds wander uncontrollably!
A lot of times we can also be on auto-pilot, just going through the day without being fully present or totally aware of our surroundings - this can cause us to just let our lives pass by without fully experiencing them! As it's all these small moments that make up our lives! We can also gain so much more from our days if we practice being more present with people and our surroundings.
Mindfulness can be practiced while carrying out any of your daily activities such as while commuting, walking, showering, cleaning, talking with others and eating. Set a reminder to check in on your thoughts during the day - don't beat yourself up if they are far away in the future or past, just bring your attention back to the present. The more you become aware of your thoughts and bring them back to the present, the easier and more automatic this will become. Notice how focusing on the present can reduce your stress and anxieties about the future and help you to feel calmer in the moment.
MUSIC
Relaxing music is another great tool to help reduce stress - music has been shown to reduce cortisol and promote relaxation. Listening to music while commuting or at home can be a simple way to help soothe your nervous system, and can be especially helpful at night to help promote sleep.
There's also some great guided meditations that use calming music - these can be used to help with stress, anxiety, fears and worries.
One of my favourite practices is yoga as it can involve all three of these techniques - along with the stress reducing and mood enhancing effects of moving your body. I'd love to hear how you practice these techniques, or other ways you manage or reduce stress in your life?
Like any new habit these practices can take some time and commitment until they become more automatic - it can be helpful to set reminders in your phone and schedule them into your calender until then!
Marion McConnell is a degree qualified Naturopath who helps women with stress, hormone imbalances, anxiety and fatigue. The clinic is located in New Farm Brisbane, and consultations are also available via Skype. You can contact Marion here.