Stress can be physical, such as a loud noise, cold temperature and strenuous activities. It can also be psychological such as anxiety, fear and panic. Each person’s threshold to stress is different but stress is a factor of everyday life for everyone. A part of the brain called the hypothalamus receives information from almost all parts of the brain including the limbic system, the emotional brain. The hypothalamus responds to signals of stress by using the bodies natural ‘flight or fight’ response i.e. do I stay and fight the danger/source of stress or run from it. The body prepares for ‘fight or flight’ by what is known as the stress response by shunting blood to the muscles to prepare them for action and providing the body more fuel through releasing glucose from stores which gives you get an adrenalin kick. Although this was designed to prepare us for a (short term stressful moment e.g. being eaten by a saber tooth tiger!) it can be both wearing and detrimental to our health when we experience it over longer periods of time due to circumstances in our life.
The good news is that you can take control of how your body responds to stress and below are some tips for you to use on yourself. These can be done any time, anywhere, and are a great way to combat stress, re-energise or bring yourself out of a negative mood. Don’t worry about trying to achieve all the steps, start at the beginning and move on to the next one when you feel ready, do as many as you have time for. Each step will deepen your relaxation.
1. Breathe slowly, deeply and evenly from your stomach, not your chest. Without controlling it be aware of your breathing, the speed, the depth, the length of the pause between breaths.
2. With every exhale, say a word to yourself that represents the way you want to feel. For example, say “calm” or “relaxed“.
3. As you breath, become aware of the sensations in different parts of your body, perhaps starting with your feet and moving up. For example, in what ways does one arm feel to the other.
4. Recall a comforting or relaxing memory from your past. Vividly re-experience it, remembering the sights, sounds and smells around you. Was it warm or cold? Were there any intense colours, or perhaps a scent in the air? Enjoy reliving the relaxing feeling.
Practise this for three to five minutes a couple of times a week, and enjoy the benefits it can bring you.
