6 Steps to Reduce + Manage Stress
Stress has become one of the top causes of health problems and one of the most common things we have all dealt with at some point in our lives.
This modern world of ours has pushed to the sidelines a lot of the things that help humans to stay healthy + happy, and so now our minds, body’s + wellbeing are starting to suffer. Cases of burnout, depression and anxiety becoming more common than ever before.
Chronic fatigue syndrome and chronic fatigue in general are predominantly nervous system related illnesses. This means that anything which aggravates your nervous system and increases inflammation, makes your health worse!
One of the worst causes of inflammation in the body is stress.
What Stress Does to Your Nervous System
We all have to deal with stress in various forms each day. But whether that be emotional, mental, or physical stress, the results are the same.
When we become stressed or feel ‘unsafe’ our body has an automatic response — fight, flight, or freeze.
whatever the trigger this response causes elevated levels of cortisol and adrenaline to course through our system, getting us ready to run to safety (hypothetically. Although I’m our caveman days it was literally!)
cortisol is released by our adrenal glands, and as it enters our bloodstream it causes a wave of actions within the body including :
Elevated heart rate
a rise in adrenaline
a flood of glucose that supplies an immediate energy source to your large muscles is released
insulin production stops
suppresses the immune system
draws blood away from the digestive system causing slow, sluggish digestion
narrows the arteries, while another hormone, epinephrine, increases your heart rate. Together, they force your blood to pump harder and faster as you confront and resolve the immediate threat.
stops the body focusing on normal functions such as removing toxins, eliminating waste, cell growth and repair
So What Do You Do to Manage + Reduce the Effects of Stress
The truth is there is no one way to deal with stress. Because everyone finds different things stressful and everyone’s body’s react to stress triggers in different ways.
The first step to being able to manage and reduce stress and how it affects you is to understand your stress personality type + how you are most likely to experience stress.
There are 4 main stress personality types, based around how we act, certain personality traits and how we deal with and show emotions. Depending on which stress personality you have you can determine just how likely you are to be dealing with stress on a regular basis.
Take the quiz below to identify YOUR PERSONAL Stress Personality.
Once you know and understand your stress triggers and how stress shows up for you it is easier to spot those kinds of situations and better manage your reactions.
The results of your quiz will provide you with many personal ways for you to mitigate and manage the types of stress you are most prone to.
But regardless of your stress type and triggers there are many things that you can do to support your body in managing stress and reducing the effects of stress.
1. Connect to Your Body
While the effects or stress are physical and mental the triggers are most often mental. To help reconnect your mind and body and bring you back into balance more quickly start practicing things like meditation and breath work.
Both practices use breath to bring the mind and body back together and into the present. Breath work has the added bonus of soothing your nervous system, and meditation is a wonderful practice for your mind health. If you practice meditation for just ten minutes a day you can see how your mind calms, becomes sharper, and you move to a place of considered action instead of reaction in your day-to-day-life.
Mindfulness is another tool that if practiced daily can help you to focus on your present moment. As much of stress comes from worrying about things that may happen in the future
2. Movement
Moving your body is so important for the nervous system, helping to regulate and soothe as well as helping to eliminate excess hormones + toxins from the body via sweat.
Of course we can’t always manage an intense cardio session. But don’t worry, slower more controlled movement like pilates, yoga and xx all help your nervous system feel safe and work on that breath>body<mind connection.
3. Cut out the caffeine!!
Caffeine is one of THE worst things you can put in your body when you are experiencing stress.
But it’s a vicious cycle.
Prolonged stress + elevated cortisol and adrenaline mean we don’t get deep or restful sleep.
While it’s tempting when you wake up feeling exhausted to fuel up on coffee to keep you going that caffeine just
4. Look after your gut health
Your gut and digestive system are full of nerve endings. They also play a huge part in the overall health of your body, not just how well you absorb your food. A huge part of your nervous system health relies on the health of your digestive system too! If you are dealing with lots of stress looking after your digestive health is SO important.
Eating lots of fermented foods, fresh fruits, and vegetables, as well as taking probiotics can all help improve gut health in times of stress.
It is also important that you take time away to eat. By this I mean physically away from whatever is causing you stress. Take time to sit somewhere quiet with no distractions, take a few deep breaths to relax before eating, and be mindful of the food you are putting in your mouth and the amount you are chewing.
When we eat on the go to save time or whilst we are trying to firefight a situation at work/deal with kids etc. we rush, don’t chew properly, and because our body is amidst a flight of stress response our digestion isn’t even able to digest that food properly. Leaving it sitting in your stomach causing gas, bloating, discomfort. And on top of that, you cannot properly digest the nutrients from that food that your body needs.
5. Manage Your Time
When we get stressed it can often be because we are trying to cram too many things on our plate at once. Saying ‘Yes’ to work commitments, social engagements etc. adding deadlines on top of meetings on top of family commitments. It makes me feel anxious just writing it!
The biggest step to taking back your health and reducing stress is taking back your time! Setting boundaries for yourself. Take time to plan out the family’s commitments on a calendar so you can see the month ahead then you can visually see what you have space for. Decide you will only accept 3 social events or engagements a week.
Do the same with work projects and deadlines and know when, where, or if you have the capacity to say yes to extra work. It’s ok to want to help out colleagues, but not at the expense of your sanity and health. And if you do say yes, it can be with the caveat “But I can only do it in this window of time so is it ok to get it back to you on X date”. Then there’s no misunderstandings or extra pressure.
Planning is your best friend when it comes to reducing stress…. or becoming a hermit ;)
6. Take Time for Self Care
Health is always about balance. The natural ebb and flow of everything in nature teaches us that we cannot, and SHOULD NOT be go-go-go 100% of the time. Action must be balanced with rest. Social activity and interactions with others must be balanced with time alone taking care of your needs + nurturing your mental, emotional, physical + spiritual health, and wellbeing.
Self-care doesn’t have to be fancy face masks and massages. It can be a peaceful hot bath with a book, a solitary walk in nature, time spent journaling and reflecting whilst cosy in a blanket, hot chocolate in hand. It can be meditation or gentle yoga. Gardening. Time spent with animals.
Making time for some of your less active interests and creative hobbies. The ones that make you feel good having done them.
Time spent on yourself. Time spent resting, is NEVER wasted. It is all part of the cycle of action and creativity. An essential part that allows you to come back stronger!
When you neglect rest you neglect your creativity, your goals AND the health and wellbeing of your mind, body + emotions.
xo Emily
