Let's face it. We ALL experience some element of stress. It's pretty much a given in today's modern world. However, the good news is that there are ways you can reduce the impact of stress on your well-being. Continue reading for keys ways to manage stress...
Before we dive in, I want to note that everyone responds differently to different stress practices so it's important that you find the one that works for you. That could mean some trial and error, but once you find the right one, you'll never look back!
Breath the stress away! : Your breath is SO important in stress management because it's how we communicate information within our mind and body. Studies show that our breath changes when we encounter a stressful situation. This change in breath sends a signal to the brain that there is danger and the brain responds by sending a signal back down your body to continue breathing in that way. If we intentionally change our breath, we can 'trick' our central nervous system into thinking we are calm.
Breathing Practices to Try (which take just one minute!):
- The 3-4-5 breath. This breath is based upon the scientific principle that anytime your out breath is longer than your inbreath, you help switch off the stress part of your nervous system and activate the relaxation part. Breath in for 3, hold for 4, and breath out for 5.
- Box Breathing. Similar to the 3-4-5 breath, box breathing involves breathing in, holding the breath, and breathing out accept each one is 4 seconds long. Breathing in for 4, hold for 4 and breath out for 4. People in high stress jobs such as police officers or soldiers use this technique when their bodies are in fight-or-flight mode.
Movement: The stress response primes our bodies to run away from danger. If we think back to our ancestors time when a lion attack was a very likely threat, this would make sense! However, today our stressors are things like our phones, traffic jams on the way to work and back to back meetings. Running isn't really going to help us there! More often than not, we are stationary. By adding just one minute of exercise in and around these stressors, you can help 'burn off' some of that stress. Research has shown people who exercise regularly are more resilient to stress. This could be something short and accessible in the moment like jumping jacks for one minute, or it could be going to a HIT class after work or a jog first thing in the morning.
Journaling: Journaling is the simple act of writing down your thoughts. Scientific research has shown that journaling can improve sleep quality, reduce anxiety, lower physical and emotional stress. Some people even discover things they didn't realise they were worrying about start coming out on paper! Journaling is great because it can be as in depth or as short as you want it to be.
Give one or more of these ways to manage stress a go and let us know which one resonates most with you.
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