Raise Your Hand if You're Feeling Stressed!

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Let’s talk about stress because, well, you know, 2020. Stress may be at an all time high right now, and even the most seasoned meditators are feeling it. Between the pandemic, the almost inconceivable and sudden loss of my son, some emergency room visits for my husband and now a wildfire near my home (and all this in the past month), my practice has become even more important to my wellbeing.

Stress can manifest itself in a number of ways, effecting your body, mind, emotions and behavior. You may experience frequent headaches, fatigue or breathlessness. You may worry or have trouble concentrating, have trouble sleeping or be restless. Anger, anxiety and depression are common during periods of high stress.

And those effects have an impact on your entire body. You go into “flight, fight or freeze” mode, signaling your body to release adrenaline and cortisol, also known as the stress hormones. These hormones make your heart beat fast, raise your blood pressure, change your digestive process and boost glucose levels in the bloodstream. All this was in response to those dangers that early man encountered and once the danger had passed, the body returned to normal function. With constant stress, your body is constantly in that mode.

Under stress, muscles tense up. This is where those tension or stress headaches come from. The extended period of muscle contraction can also lead to migraines and other musculo-skeletal conditions.

Acute stress, stress that is brought on suddenly by some event, causes an increase in heart rate and stronger contractions of the heart muscle. Repeated episodes of acute stress can cause inflammation in coronary arteries and may lead to heart attack.

The increased level of stress hormones and blood sugar, wreaks havoc on your endocrine system, most notably your adrenal glands and your liver. Likewise, the changes to your digestion creates chaos in your gastrointestinal system. Your stomach may react with nausea, diarrhea or constipation. You may find yourself over eating, under eating or just eating or drinking the wrong thing, leading to acid reflux or heartburn.

Even the reproductive system is affected. Chronic stress can impair testosterone and sperm production in men, and may cause impotence. In women, stress can cause absent or irregular menstrual cycles or more painful periods.

Stress doesn’t have to get the better of you. Be sure to take good care of yourself through proper diet and exercise along with mindful practices. When you need some inspiration for restoring your sense of calm try one of these.

TEN WAYS TO STRUG OFF STRESS

MEDITATE!
Meditation provides relief from stress.  One way it does this is by reducing the amount of cortisol and adrenaline, the “flight or fight” hormones produced by the brain.  Body scanning meditation can be especially effective.

Journal
Just getting your thoughts out on paper helps to clear your mind, thus leading to less stress about the past and/or the future. For help on journaling, including prompts, read my article on Journaling as a Meditation.

Take up a hobby
Hobbies can provide a nice distraction from stress.  Coloring books are great fun.  Gardening can also act as a stress reliever and is good exercise.

Practice Yoga regularly
Yoga is a physical, mental and spiritual discipline that is effective in relieving stress.  Find a teacher that you connect with and that teaches the type of yoga that speaks to you.

Breathe!
Your breath is a convenient and simple way to reduce short-term stress.  Next time you’re annoyed, just take a few moments for some nice deep belly breaths.

Hang out with friends
Just hanging out with friends can take your mind off your stressors for a bit.  Social connections are one of the most effective ways to increase your happiness, thus reducing stress.

Laugh!
The physical act of laughing releases tension and brings positive physiological changes.  So, go ahead, watch that silly kitten video on YouTube!

Get out in nature
If you spend too much time at your desk, taking a walk in nature allows you a change in scenery, and it gets you moving.  Exercise is another form of stress release. More here.

Listen to Music
“Music has charms to soothe a savage breast, to soften rocks or bend a knotted oak.”  Yes, it’s that powerful.

Try Aromatherapy
Rosemary, lavender, ylang-ylang and lemon have all been shown to reduce stress.  There are others and if you’re interested, there are many well-written books on the benefits of aromatherapy.

 

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