You probably don’t have to look very far to find the sources of your daily stress: overloaded emails, the demands of childcare, caring for an aging parent, financial pressures, a heavy work deadline, what to make for dinner, the constant negative news cycle.
“Whatever it is, our bodies are reacting in very similar ways,” says Dr Rangan Chatterjee, a UK-based general practitioner and author and host of the wellbeing podcast Feel Better, Live More.
“Whether it’s an actual physical threat or the emotional and psychological stress that hits us in the 21st century.”
Although there are reasons for stress, he says, “we’re not designed to feel stressed all the time.”
Stress is difficult to eliminate, but there are small interventions you can incorporate into your daily routine to reduce stress.
What effect does stress have on our bodies?
Bülent Ada, Gadigal Psychologist and Director of Mind Health in Sydney, says that when we perceive a threat (real or imagined): Your body activates the fight or flight response.
Bülent-Ada says that intervening early and often when you feel stressed can prevent a buildup of potentially overwhelming stress. (Provided by: Dr. Bulent Ada)
“This triggers the release of stress hormones such as cortisol and adrenaline,” Dr. Ada says.
This can cause issues such as:
- Increased heart rate and blood pressure
- breathing quickly
- muscle tension
- decreased concentration
- sleep disorders
- digestive system problems
He says it’s also important to understand that there is good stress and bad stress.
“So eustress is what you feel before a job interview, a date, or training for a competition,” Dr. Ada says.
“While it can feel challenging, it is manageable and even exciting.
”But distress (bad stress) is when the pressure exceeds your ability to cope.”
Reducing stress starts with your morning routine
Dr. Chatterjee says he sees many patients who start the day very close to their “personal stress threshold.” Less able to cope with other daily stresses It happens.
“Let’s say you went to bed late because you were watching. [TV] And then at 6 a.m. your phone alarm goes off, and that’s what I call microstress dose number one,” he told ABC Radio National.
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“You’re jolted out of a deep sleep, so you think, ‘I’m still tired,’ so you snooze, and six minutes later your alarm goes off again. This is microstress number two.
“Then I open my email in bed and see three emails from work I haven’t done since yesterday. This is my third micro-stress.”
he recommends Morning routine I adopted “Three M’s”: Mindfulness, movement and mindset.
”All three can be done very beautifully in a very short time [as little as 5 minutes].”
Mindfulness is meditation, breathing techniquesor Drink coffee in silence.
“Just pay attention to your coffee and not scroll through email or Instagram at the same time,” he says.
“There may be some movement. Stretch or some weights.
“And mindset is what makes you feel positive, so it’s possible.” Do some reading and keep a diary or [reciting] affirmation. ”
When you feel stressed, try “switching off” for 5 minutes
Anna Ferguson is a writer and a qualified counselor and physical therapist specializing in nervous system regulation based in Melbourne/Naam.
She recommends 5 minutes. 3 step process to turn off stress mode by inspiring us vagus nerve.
“You can do this before a big meeting, after a stressful conversation, when you get home from work, or when you find yourself arguing with someone,” she says.
Anna Ferguson is a qualified counselor and physical therapist specializing in nervous system regulation. (Provided by: Anna Ferguson)
Step 1 is Move, swing your arms and legs, roll your shoulders, slightly twist your spine.or march in one place.
“This completes the stress cycle and signals the nervous system that the threat is over,” she says.
Step 2: Breathe with a humming sound (2 minutes), inhale slowly through your nose (4 counts) and exhale slowly through your mouth (6 counts) with a gentle hum or sigh. Repeat 8 to 10 times.
“The hum creates vibrations that directly stimulate the vagus nerve, and long exhales activate the parasympathetic nervous system.”
Step 3 This is a grounding exercise.
“Go fully into your body, place one hand on your heart and the other on your stomach, and feel your feet touch the floor.”
“Pay attention to the movement of your breath and feel the weight of your body.
“This anchors you in the present moment and signals, ‘I’m here, I’m safe, and you can rest now.'”
try other small things
Dr. Ada says research shows Multiple short interventions result in better performance than occasional long sessions. For daily stress management.
“Microinterventions are short, targeted techniques, typically 30 seconds to five minutes, that interrupt stress responses in real time,” he says.
“Instead of waiting for a yoga class or therapy session, you can stay in shape throughout the day.”
Breathing and relaxation:
- Box breathing: “Simply inhale for a count of four, hold for four, exhale for four, and hold for four. Repeat this for about 60 to 90 seconds,” Dr. Ada says. ”[This] It activates the parasympathetic nervous system, which is the body’s calming mechanism. ”
- Physiological sigh: “Simply take two quick breaths through your nose, [and] “Exhale through your mouth,” Dr. Ada says, “There’s a lot of research on this, and it’s a really easy way to be a circuit breaker.”
- Progressive muscle relaxation (PMR): “Find a quiet, comfortable place to lie down or sit. Starting with your toes, tense your muscles as tightly as you can for 5 to 10 seconds, noticing the sensation of tension. Then release the tension completely and focus on the feeling of relaxation for 15 to 20 seconds,” says Dr. Ada. “Move your body up and repeat the process with your calves, thighs, butt, abdomen, chest, arms, hands, shoulders, neck, and face.”
Short-term stress relief methods can disrupt the stress response. (Pexels: Karolina Grabowska)
Movement ideas from Dr. Chatterjee:
- a 10 minutes walk (If it’s in nature, Dr. Ada added, it’s even better because being in nature reduces stress).
- 1 minute of jumping jacks or any kind of body movement
Mindfulness ideas from Dr. Ada:
- splash cold water on your face
- Smell pleasant scents like coffee and essential oils
- please stay away from the screen
- Regarding spiral thinking, 5-4-3-2-1 Grounding Technique: “Name five things you can see, four things you can physically feel, three things you can hear, two things you can smell, and one thing you can taste. break the loop of worry By forcing your brain into the present moment. ”
When to ask for help
If practicing stress-reducing habits doesn’t bring relief, it could be a sign that: feel chronic stress (consistent pressure and feeling overwhelmed over a long period of time).
“That’s when you might start talking to your doctor, especially if you’re overly concerned,” Dr. Ada says.
“Especially if you’re not in control of different areas of your life, you won’t sleep well, you’ll always feel overwhelmed, nervous, excited, and easily distraught.”
This is general information only. For detailed and personalized advice, please consult a qualified physician who knows your medical history.