How to handle stress (a practical guide)
A Definition of Stress:
“state of mental or emotional strain or tension resulting from adverse or demanding circumstances.”
Oxford English Dictionary
It’s unlikely that we’ll pass through life feeling little or no stress at all. (Although many of us can recall a friend or family member who’s “so laid back (s)he’s almost horizontal”!) Stress is linked to the ‘fight flight’ response; a primitive, normal and natural response that keeps us safe from any perceived threat. It is a short term, immediate response that involves hormonal and chemical changes that leads to physiological changes in the body and brain. Difficulties arise today as our brains haven’t quite evolved enough to recognise the difference between a real and a perceived threat.
When the body is in ‘fight flight’ mode (or the stress response) a number of physiological changes occur: breathing tends to be rapid and from the top part of the chest, the heart beats faster (to pump extra oxygenated blood to the brain, lungs and muscles), the brain is in ‘problem solving mode’ and the special senses are on high alert. Digesting breakfast (or any meal!) is not important to the body at this time, so digestion is ‘switched off’ and energy is focused primarily on keeping the body safe.
We are now living at a frenetic pace, with busier and busier lives. Advances in technology mean we can be contactable 24/7. We are encouraged to be more and more productive and maybe it seems like there’s a never ending ‘to do’ list looming ahead of us.
So, first off, do you recognise when you are stressed / anxious / uptight / tense or overwhelmed?
Has it become the ‘norm’ to feel like you are constantly problem solving with numerous churning thoughts; much like a washing-machine-head?
Or have you started to notice more muscle aches in your shoulders and neck, or do you grind your teeth more?
Do you feel like you are on ‘high alert’ – like a ‘coiled spring’ ready for action at any moment?
When investigating the opposite meaning of stress, we find words like:
relax, comfort, calmness, serenity, relaxation, peacefulness, soothe, relief, no worries, tranquillity, release, calm, soften and alleviate.
These might be useful words to bear in mind when you consider your own stress management techniques.
What strategies do you have that help you cope?
Have these strategies changed over time or are you unable to use some of the skills that you previously found helpful?
Imagine gathering techniques as you go through life that help and collecting them so that you have a ‘virtual’ ‘tool box’ of strategies and practices that you can call on in times of stress.
So, what’s in your tool box?
Do you balance your day with relaxing activities such as reading a book, watching TV, having a warm bath or lighting a scented candle? Or are you someone who practises more formal relaxation techniques such as meditation and mindfulness. Do you enjoy yoga, tai chi or reiki? These are great skills to have and with so many resources out there it’s usually possible to find a guided technique that you enjoy. As with many things this skill becomes easier with practice and many people allocate specific time in their busy schedules just to do this. Feel free to investigate mindfulness online and below you will find a list of the most popular mindfulness apps (there are soooo many out there!)
https://www.healthline.com/health/mental-health/top-meditation-iphone-android-apps
Are you someone who has always used exercise to lower stress levels? Endorphins are wonderful ‘feel good’ hormones that the body produces primarily to inhibit the communication of pain signals. Vigorous exercise can stimulate endorphins but so too can laughter.
Have you heard “it’s good to talk” or “a problem shared is a problem halved”? Lifestyle changes can often be enough to help develop new behaviours and strategies, but sometimes more is required. We’ve reduced our time speaking on the phone and now text more so by not hearing the voices of loved ones who can soothe our nervous system, are we getting the emotional feedback we need? Do you find yourself regularly ‘connecting’ with others or is this something you feel you could do more of? If it’s difficult to talk to friends and family about worries or concerns, there are plenty of professionals who can help. Talking therapies such as Cognitive Behavioural Therapy (CBT) are available on the NHS and in most cases, it is possible to self-refer to these services.
Hopefully your ‘tool box’ of stress management resources is full of working strategies, but if not, maybe you have some ideas on how it can be improved. Maybe some tools need to be replaced or maybe some at the bottom need to be dusted off and used again. Maybe there are new resources to add to the tool box and you will have fun learning how to use them!
For more information on stress and stress management ideas please see the link below:
https://www.nhs.uk/conditions/stress-anxiety-depression/understanding-stress/
Charlie Adler, Specialist Occupational Therapist