Types of stress
None of us are immune to stress. None of us can avoid it. Directed in the right way, stress can form a critical part of our adaptation. In sports training, in yoga asana, in many walks of life, stress is used to challenge and change us at every level. In weightlifting, for example, putting mechanical load onto muscle fibres stresses them and encourages a growth response. It’s a key part of how we progress and it’s important to acknowledge that not all stresses are inherently bad.
But, the stresses we’re talking about here, are the unavoidable but often damaging stresses that can affect our emotions, moods, bodies and physical health. It affects everyone differently, so sometimes it can be difficult to pinpoint exactly what the effects may be. However, the way we view stress, how we respond to it, and how much space it occupies in our minds and bodies can be detrimental. If stress takes over, we risk being overwhelmed. And without paying equal attention to rest and restoration, stress can have a damaging effect beyond measure.
April is ‘Stress Awareness Month’. This initiative has been running since 1992 in order to highlight both the causes and cures of this prominent public health issue.
‘No health without mental health’
The Stress Management Society – the organisation behind Stress Awareness Month – states, “We continue to separate mental health from physical health and vice versa. The reality is they cannot be separate – they are two sides of the same coin. There is no health without mental health and stress can lead to numerous health problems. From physical problems, like heart disease, insomnia, digestive issues, immune system challenges, etc to more serious mental health disorders such as anxiety and depression.”
As we look towards removing the stigma and encouraging conversation around stress and its management, here are some methods to manage and/or reduce stress.
Ways to reduce and manage stress
Coping strategies
Coping strategies can mean the things you put in place to handle your stress and sound like a good idea, but it’s important to choose ones that are healthy and don’t have long term health effects. Alcohol, for example – a drink may feel like it takes the edge off, but over time is addictive and leads to more health-related issues.
Eating well
Stressful days can have us reaching for comfort food. But ensuring you eat a healthy, balanced diet (with space for treats!) will help to ensure your diet isn’t increasing your stress in the long term.1
Stop scrolling
World events can add to a feeling of overwhelm at the best of times, so if you are struggling with stress, limiting your access to news and social media is often a useful idea. Consider a social media break, or setting yourself a time to catch up on events, then put the phone down and don’t keep checking in. Scrolling through news feeds and social media before bed can be counterproductive to your stress levels as it disrupts a good night’s sleep.
Prioritise sleep
On the subject of sleep, insomnia can happen to any of us. If you feel your sleep is being disturbed by stress, or insomnia is causing you stress, then there are things you can do.
Devices such as laptops, phones, TVs emit blue light, which can affect your circadian rhythm. The Sleep Foundation recommends that you go ‘screen-free’ for an hour before bed(2) – another reason to put the phone away! White noise, supplements, and creating a relaxing night-time routine can all help, as can making your bedroom a sleep-inducing environment. Avoiding stimulants like caffeine in the evening, and blue light that can disrupt sleep cycles. There are some great sleep tips here.
Exercise
Getting your body moving is a great way to stay healthy, and in turn relieve some stress! Choose the things that appeal to you – a martial art to burn off some frustration, or a walk in nature to calm and relax you. An adrenaline-filled bike ride, skating session or run might make a great difference as part of your stress management. Another exercise form we are big fans of is yoga…
Yoga
You may find that yoga offers a physical practice that encourages you to get out of your head for a while and bring your body to a point of relaxation. You may find that meditation is a useful tool for calming and clearing the mind.
Yoga promotes relaxation in a number of ways, for example the restorative elements of yoga – in particular breathing, meditation and visualization can all activate the parasympathetic nervous system (PSNS), along with particular asanas.(3) The role of the PSNS is to bring your body back down to normal from a stress response.
Your regular yoga class will doubtless explore the benefits of asana (postures), and perhaps pranayama (breathing) too. But far more than ‘exercise’, yoga is a way of life – an eight-limbed, multi-faceted blueprint for living your life in a fulfilling manner. So why not explore deeper – through reading, workshops, talking to your yoga teacher about how best to take your yoga off the mat and see how its impact on your life can help you reduce stress.
Self care
Self care has become a popular term with an increasingly wide remit. The practice of self care might look very different from person to person. To one, it might be a long bath, a massage, or something indulgent. For another, it might be time alone, in nature or taking time for exercise and nutrition. For another it might be about setting boundaries, going to therapy, seeking help and support. Or it might be a mixture of these things and beyond. But self care doesn’t have to be only one thing. It’s ok to review and adjust what you need in response to the stress levels you’re experiencing.
Keep talking
Prolonged stress can be a killer, literally. And it can affect any of us. So it’s more important than ever that you don’t bottle up the feelings you’re experiencing and seek help and support from those around you. Talking about stress enables us to remove stigma and shame and increase access to support and understanding. As a society we look to promote a health-focused approach to managing stress.
References:
1 https://www.stress.org.uk/assess-your-diet/
2 www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep
3 http://www.yogajournal.com/article/teach/the-scientific-basis-of-yoga-therapy/ (The Scientific Basis of Yoga Therapy, Timothy McCall, MD, 2007)
For more information and tips on managing stress, visit https://www.stress.org.uk/
