5 WAYS TO HELP MANAGE STRESS
In our hectic, modern world stress is almost unavoidable. This April is Stress Awareness Month and since 1992 this month has been dedicated to bringing awareness to the effects, causes and ways to manage stress in our modern lives. The Mental Health Foundation reported that 74% of UK adults have felt so stressed they have been overwhelmed or unable to cope with work-related stress being the most common cause. (Statistica)
Stress is essential for both our survival and wellbeing. We need a level of stress in our lives (and it can come in many forms) for mental and physical development. Examples of “good stress” are nerves before a sporting event, a first date or career defining moment. It can be equated to a feeling of excitement and the physiological response gives you the ability to rise to the challenge. The problem arises when we experience stress for long periods of time and it becomes chronic. If you feel your stress is chronic it may feel inescapable no matter what you are doing.
What can we do to help manage stress? Read on to discover our 5 top tips to help you understand + cope with stress.
1.Increase Physical Activity
Exercising is highly effective in managing stress. It improves blood-flow to the brain, releases endorphins (the body’s natural painkillers) and feel good hormones.
Short bursts of intense exercise works to help you manage stress by exposing you to physical stress. Your stress responses work the same whether you are encountering a tricky meeting at work or a tough Crossfit session. For this reason, you can increase your stress threshold in a controlled manner. (Huberman Lab)
Adding just 30 minutes of physical activity three times a week has a positive impact on your mood and mental health. (Exercise for Mental Health) Whether it’s running, walking, HIIT, strength training or yoga there are so many opportunities to get moving with the B + G team.
2. Try Restorative Yoga
Restorative Yoga enables deep relaxation as you are holding poses for longer periods of time with the help of props to completely support you. Yoga helps to stimulate the parasympathetic nervous system, the “rest & digest” response, taking you out of any stress cycles. When you develop a strong body-mind awareness, that is encouraged by regular Yoga practice, you can identify the triggers and symptoms of your stress. Once you’ve identified them you can work to approach those situations differently.
3. Slow Down + Breathe
When you’re feeling stressed or overwhelmed take a moment to STOP:
Stop what you’re doing. Give yourself a moment to pause and step back from the situation.
Take a few conscious deep breaths. Notice your breathing in and out through your nose. You can place one hand on the chest and one hand on the belly to help you feel your breath.
Observe your experience just as it is including thoughts, emotions and physical sensations. Tune in and sit with whatever is arising for you without judgment.
Proceed mindfully. Consider how you’d like to proceed and take it one step at a time.
“Rapid, shallow, erratic breathing is a common response to stress. Slow, deep, regular breathing is a sign of relaxation. You can learn to control your respirations so they mimic relaxation; the effect, in fact, will be relaxing.”
4. Connect with Nature
One of our favourite ways to combat and manage stress is to connect with nature. Taking time to step outside can be a huge antidote to stress. It gives us the opportunity to step away from technology, stretch our legs and breathe fresh air. It’s been proven that time in green spaces significantly reduces cortisol levels, the stress hormone. Nature also boosts endorphin levels and dopamine production making you feel happier.
New research (Cornell University) has found that it takes as little as 10 minutes in a natural setting for people to feel happier and lessen the effects of stress both physically and mentally. Time to step out the door!
Picture from our latest Retreat with The George Hotel, Yarmouth
5. Try Journalling
Journaling might seem like the less obvious choice for managing stress; however, a regular journal practice can reduce stress by serving as an escape or emotional release of negative thoughts and feelings.
There are lots of ways of journaling, but one of our favourites is gratitude journaling. The simple act of expressing gratitude for the blessings in your life is a great strategy for managing stress and anxiety.
Taking a few minutes each day to give thanks for the people, places, and things in your life that bring you joy is a great way to cultivate gratitude and happiness!
Wellbeing at Work
One of the common causes of stress is work related stress, so it’s vital that businesses look at supporting the mental health and wellbeing of the workforce. Being a supportive employer, who enhances employee wellbeing and invests in proactive intervention, can make all the difference to someone suffering from poor physical or mental health and their recovery. In turn, a healthy and engaged workforce will lead to increased performance and productivity.
Balance + Glo creates wellbeing solutions that are bespoke for your business and teams including access to our Online Studio, Tailored Wellbeing Programmes and Team Wellbeing Days, Events and Retreats.
Find out more below and get in touch for a FREE consultation call.
Evelyn@balanceandglo.com