Stress Management
In our fast-paced world, an increasing number of people suffer with chronic stress, manifesting as anxiety, depression, or other mental health conditions. In 2021/22, 18% of Australians relied on medication for mental health issues, while over 40% encountered a mental health disorder during their lifetime.
Our body's stress response, often called the flight, fight or freeze response, is initiated by our brain when it perceives a threat and sets off a chain reaction of changes in the body to prepare us to either fight or run away from a perceived threat.
In response to the threat, our brain activates a part of our nervous system - the sympathetic nervous system, stimulating the release of adrenaline and cortisol from the adrenal glands to increase our heart rate and blood pressure. This helps our body get more blood, oxygen and fuel to our muscles, dilate our eyes so we can see better and activates parts of our brain to be more alert to our surroundings. At the same time, this stress response will decrease the parasympathetic nervous system which will decrease the function of our Gastrointestinal tract (digestion), our hormones and immune function.
While activating the stress response is actually good for our health (think ice baths, intense exercise, etc) it is only healthy to be activated for short bursts of time and can cause serious long term health implications when activated for prolonged periods or too often. This chronic stress response which we think of as our day to day ‘stress’ can lead to increased inflammation in the body, poor digestion and gut issues, hormone imbalances affecting energy, fertility or menstrual cycles and poor immune function leading to more and longer periods of infection.
Our thinking becomes focused on the short term when we are in a stressed state, and we tend to make poor choices regarding food and exercise. Being in a stressed state for long periods of time will also affect our sleep, which has a knock on effect to lots of other health issues (see our previous newsletter on sleep for more info). This can often affect our relationships with the people close to us as we become more agitated, grumpy or depressed and this has a direct affect on our overall sense of happiness and wellbeing.
Simple daily things you can do to decrease your stress and calm your nervous system can include:
Box Breathing
There are many different breathing techniques for calming. Box breathing is a simple technique anyone can do any time they feel tense, stressed or anxious. Simply inhale through the nose for 4 counts, hold your breath for 4 counts, exhale out through the mouth for 4 counts and hold your breath for (you guessed it) another count of 4 before repeating the cycle. Continue this pattern for 1-2 mins.
Mindfulness or meditation practice
Discovering the right meditation practice may take time, as there are various approaches to mindfulness. For those finding it challenging to sit still for extended periods, guided meditations (available on platforms like YouTube or Spotify) or mantra meditations (repeating positive affirmations) can serve as an effective starting point. It's common for beginners to feel frustrated by a busy mind during meditation, but a helpful technique involves envisioning your mind as a box. Acknowledge thoughts as they enter the box and then let them exit. With continued practice and focused breathing, you'll likely experience a gradual slowing down of your thought process and a calmer mind.
Put down your phone
One major contributor to rising anxiety and depression is the excessive screen time, particularly on social media platforms. Alleviate stress by unplugging from devices - check out our 40Hr Digital Detox in the Screen Time newsletter or our blog for a helpful starting point.
Movement
Research indicates that regular exercise is 1.5 times more effective in managing depression or anxiety compared to standard treatments like medication or therapy. Higher intensity exercise yields greater benefits, especially when sustained over a 6-12 week period. If you're feeling off, lace up your sneakers and get moving for improved well-being.
Decrease Stimulants
Stimulants such as caffeine, nicotine and alcohol will increase the stress response in our brain and body. Decrease consumption or avoid these vices all together.
Get Adjusted
A Chiropractic Adjustment enhances Nervous System balance by boosting the parasympathetic system (rest, digest, repair) and calming the sympathetic system (stress response). For this reason, many people experience improved sleep as a regular "side effect" after adjustments.
Talk to someone
If you're struggling with stress or mental health, it's crucial to talk to someone. Reach out to a friend, family member, or consider professional support from services like Beyond Blue, Lifeline, or your healthcare provider.
While we may all experience stress in different ways, it is important to identify what is happening in your life that triggers you to be stressed. Then use these tips listed to take steps towards better managing your stress and creating small improvements to your life each day. By decreasing your stress, you will calm your nervous system and enjoy life more, which is a vital part of living a healthy and active life for years to come.