Beat stress naturally
Negative stress can make you ill – we look at natural ways to combat its devastating effects.
With January behind us and February in full swing, time is already moving quickly and work is piling up. If you were lucky to have a break over December, you likely started back in January with a firm resolution to keep stress at bay. Stress and its negative side effects can play a massive role in your physical and emotional wellbeing and how productive you are at work.
Some stress is good for you and helps to push you to get things done and reach important goals in your life. Prolong periods of negative stress can be de-habilitating and lead to a number of health problems.
The human body is well-equipped to deal with difficult and even dangerous situations. Our brains react quickly to a perceived threat and release stress hormones like cortisol, adrenaline and others into the blood stream as extra ‘fire power’ to cope with the pending danger. This ‘fight, fright or flight’ response gives you the tools you need to confront the danger or remove yourself from it. Once all threats of danger have past, hormone levels taper off and return to normal. In periods of prolonged stress, your brain continually sees these ‘threats’ and hormone levels remain high – many of which have an impact on your physical and mental health. Because you aren’t feeling your best, you are unlikely to be productive at work. Romantic and family relationships can suffer as you become socially withdrawn, moody or depressed.
What are some of the signs and symptoms of stress?
- Feeling overwhelmed
- Gastrointestinal upsets, including stomach cramps and diarrhoea
- Jaw clenching (bruxism), especially at night
- Low libido and/or erectile dysfunction in men
- Lowered immunity – frequent colds, sinusitis and other infections
- Muscle tension – back, neck and shoulders
- Sleep disturbances/ insomnia
- Tearfulness, agitation, moods
- Tension headaches
- Emotional eating (weight gain)
Warning signs:
- Depression and/or anxiety
- Rapid heartbeat
- Social avoidance
- Substance abuse – vices to help you cope
- Thoughts of suicide
Managing stress
With our fast paced modern lifestyles, stress isn’t going away. Getting a handle on stress – and managing it going forward – are important safe guards to ensure that you live your best life.
Better stress management and taking time out to recharge your batteries can help to restore balance within the body and help you cope better. Experts say that taking some quiet ‘me’ time every day, getting regular exercise, eating a healthy diet, or starting a new hobby are all good stress management practices.
Here are some other practices to consider:
Mediate, journal or pray every day
Take 15 to 20 minutes of your day to practice something you value or believe in. You can mediate with quiet music in the background, contemplate your thoughts in a journal or connect with a Higher Power through prayer. Daily ‘me’ time can be done anywhere – your bedroom, garden or a local park. Be mindful in the moment, blocking out all distractions and concentrating on what you are doing. Breathe deeply and feel the tension leave your body.
Take a forest walk
Shinrin-yoku started in Japan in 1982. The direct translation to English means ‘forest bathing’ or ‘taking in the forest atmosphere’ and is described as ‘taking in the medicine of the forest’. Today it is a foundation of healing in Japanese medicine. Forest bathing focus on therapeutic exercise within the surrounds of a forest. Studies have revealed positive benefits of reducing mental fatigue, lowering blood pressure and producing a calming effect that rejuvenates and restores the body.
To practice Shinrin-yoku forest therapy, find a forest you can walk safely in and invest in a good pair of walking shoes. You can walk alone, or with a friend, provided you are comfortable walking silently together. Take a leisurely walk. The aim is to take in your surroundings and engage your sense of sight, hearing, smell and touch. Notice nature around you and be mindful as you walk.
Watch fish in an aquarium
Aquarium therapy has documented benefits for relaxing and calming the mind. Some studies have revealed that it decreases anxiety and helps to improve sleep patterns. It’s one of the reasons aquariums are so popular in the consulting rooms of doctors and dentists. You don’t need a large tank to practise the aquarium therapy or reap its benefits. Even a micro tank can be beneficial. Ideally, you should aim for 20 to 30 minutes daily quiet time in front of the tank but even a few minutes a day are said to beneficial.
Take a sauna day
Many ancient civilisations recognised the benefits of sauna treatment, including Native American and Chinese cultures. They used hot springs and caves where steam accumulated as places of healing and restoration. Today, we can enjoy these same benefits at a local sauna. Sweating in the sauna rids the body of various toxins and helps to improve blood flow and circulation. Studies also show relaxing in the warm environment of the sauna can help combat stress. You can also use the time to practice meditation and deep breathing techniques. Wet saunas are the most common, heating the body from the outside. Many gyms and spas now have infrared saunas that heat the body from the inside out or you can purchase a home infrared sauna system. Both cause the body to sweat and have good health benefits.
Start practising yoga
Yoga combines physical, mental and spiritual practices from ancient ideologies. Its aim is to create a union between mind, body and breath to achieve balance, health and happiness in the human body. While many people practice yoga for its physically benefits of improving balance and co-ordination and strengthening and toning the body, yoga is also a great way to relieve stress and tension and clear the mind. There are various forms of yoga. Hatha and restorative yoga are good for stress. Find a shala in your area and give yoga a try.
Important: If these methods do not work for you or you are abusing drugs or alcohol to cope with stress, consider making an appointment with your GP or a physiologist. High stress levels can have serious effects on your health and should never be taken lightly.
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