Here I offer 5 simple tips to reduce stress. However, it’s really important to bear in mind that the underlying causes of stress can be complex and what one person considers stressful may not be stressful for another. Genes may play a part in how we respond to stress, plus some people inevitably experience more stressful events than others, such as trauma, loss, family conflict, lack of money, illness etc. Unfortunately ongoing, chronic stress can significantly affect our health and wellbeing and this is something I see a lot. When the body becomes triggered too easily, or there are too many stressors at one time, it can be detrimental to our mental and physical health and how we function in our daily life. Effectively addressing stress will depend on the nature of any stressful events, as well as overall levels of resilience and sensitivity. In my practice, I offer advice based on your unique individual set of circumstances, but here I offer 5 simple ways to address stress levels.
Diet and exercise
Your diet can have a massive impact on how your body handles stress. Of course, often when we’re stressed we don’t eat that well and tend to consume more caffeine, sugar and alcohol which only exacerbates our stress. We may also not eat enough protein or good fats when we’re going through a stressful time. We may skip meals and not drink enough water, making the situation even worse. As a nutritional therapist, I understand how simple dietary changes can sometimes make a significant difference to someone’s stress levels. Stress ‘eats up’ nutrients so I will often suggest supplements too, including something to support the nervous system or the adrenals (which produce the stress hormones, such as cortisol) Exercise can be an important as a way to expend the body’s stress hormones, adrenaline and cortisol. Exercise also increases our levels of endorphins, the body’s natural painkillers and mood boosters. Yoga can be especially helpful for stress, calming an over triggered nervous system.
Breathing and meditation
Breathing techniques are potentially the most immediately effective way of reducing your stress levels. I usually suggest the 4-7-8 breathing technique. Inhale through your nose for a count of four. Hold your breath for a count of seven. Exhale completely through your mouth making a whoosh sound for a count of eight. By breathing slower and more deeply from your diaphragm, you signal to your nervous system to calm down. It can be useful to do this if stress is inhibiting your sleep. Meditation is helpful as it can keep us in the present moment. It is even thought to provide the nervous system with a rest that is 5 times deeper than sleep, so it’s worth trying if stress is affecting your sleep. Using the breath in meditation will help soothe the nervous system and promote a better sense of wellbeing.
Nature
The benefits of getting out in nature are well known but this is a key tip for managing stress. Stress is thought to lower within minutes of exposure to nature, as measured by muscle tension, blood pressure, and brain activity. Nature also boosts endorphin levels and dopamine production. Twenty minutes in nature can significantly reduce the stress hormone, cortisol.
Manage social media time
Depending on what comes up on your feed, social media can be a great place to connect and learn. However, we all know there’s a downside and most of us probably spend too much time going down rabbit holes! Excessive time on social media can certainly increase stress if it leads to feelings of inadequacy through comparison. Avoid being on your phone last thing at night, first thing in the morning, and definitely if you wake up in the night. In fact, it’s a good idea not to bring your phone to bed at all, particularly as the light from your device can disrupt sleep. Perhaps also consider tracking how much time you spend on social media. Limiting your time may prevent stress levels from rising further, as might disabling social media notifications or at least keeping your phone on silent.
1 minute somatic release
Somatic release is a series of small movements that can help reduce tension, calming mind and body. The movements can all be done whether you are standing or sitting and offer an instant reduction of stress. Try to incorporate the following several times a day during times of stress: Unclench your jaw Drop your shoulders Shake your hands out Stamp your feet Move your eyes from side to side I hope these 5 simple tips to reduce stress were helpful. Supporting women experiencing stress is one of my specialist areas so if you would like more personalised advise on managing your stress levels, please contact me: vanessa@wellbeingandnutrition.co.uk See here for more information about the services I offer.