Coping in Times of Stress (+Stress Management Planner)

Each of your stress responses have a purpose – at least your body thinks so – and are beneficial to your overall wellbeing. However, if your body constantly moves back into a stress response, such as when you re-experience a childhood trauma, this pattern can keep you stuck and have a significant impact on your life in the present.

The best way to ‘outsmart’ yourself is to become aware. It’s not an easy task at all, but it’s one of the most effective ways to change the circumstances and direction of your life.

Returning to the green zone

The key to reducing long-term stress-related impacts on your health and wellbeing is to practise the Relaxation Response, which can be found when you are in your green zone. The term Relaxation Response was popularised by Dr Herbert Benson in 1975. In his book The Relaxation Response he describes the opposite of the Fight or Flight response and the way the body returns to baseline after a stressful event. Dr Benson describes the Relaxation Response as a physical state of deep relaxation, which engages the Parasympathetic Nervous System (PNS).

So, how can you return to the green zone?

• Sleep well and find a regular sleeping routine. According to Ayurveda, going to bed and waking up around the same time every day helps settle the mind. Create a night-time routine and take time to wind down and relax for an hour before you go bed. During that time avoid active and stimulating activities (TV, computers, smartphones, work) and opt for quiet and relaxing activities (meditation, gentle breathing exercises, etc.). Avoid drinking alcohol or caffeine before bed.
• Eat nourishing food in moderation and take time for yourself when you eat (e.g. avoid eating in front of the computer). As a golden rule, I nourish myself with one home-cooked meal a day. If I don’t have time for that, I know it’s time to reassess my routine and priorities.
• Get regular physical activity and engage in activities that reduce your chronic stress and ultimately help you feel relaxed, rested and happy. This could be yoga or meditation, but it could also be any other activity that you enjoy and find relaxing: walking, running, surfing, fishing, boating, painting, reading a book, listening to music, dancing, singing, etc. Aim to find active ways to manage your stress. Inactive ways to manage stress – such as watching television, surfing the internet or playing video games – may seem relaxing, but they may increase your stress long-term.
• Practise relaxation techniques, such as deep breathing, meditation, yoga, acupuncture, tai chi or massage.
• Seek connection and spend time with family, friends or your community.
• Keep a sense of humour and give yourself permission to laugh. Laughter really is the best medicine – it decreases stress hormones and increases immune cells and infection-fighting antibodies. Laughter also triggers the release of endorphins, the body’s natural feel-good chemicals, and can therefore promote an overall sense of wellbeing.

It is important to find what works for you and then to do it consistently. Consistency may be more important than intensity. For example, going for a walk on a frequent and regular basis for reasonable amounts of time will almost certainly be better than jogging as fast as you can once every few weeks. Genuine support from friends and family, and having someone you can truly talk to, can also be an effective chronic stress buster.

Also, be mindful of your external environment and begin to make choices that support your wellbeing. Who are the people you spend time with? What are the conversations you engage in? How do you choose to fill your time? How does your work and the environment you work in make you feel?

 The Stress Management Planner can help you keep track of the stress factors in your life and how you tend to respond. It can also help you to choose tools and resources so you can manage your stress levels day-to-day more effectively.

If you would like to book in for a personalised yoga session or health coaching, please contact me here.