Stress has been dubbed the health epidemic of the 21st century by the World Health Organisation and after the year we’ve just had, I don’t think that’s a statement that’s about to change any time soon.
It’s often easy to brush stress under the carpet. It’s not always as obvious to recognise the signs as it is with a physical ailment like a broken leg, and in some ways the constant pressure, overwhelm and sense of ‘busyness’ has become normalised. It’s almost a badge of honor, where our stress levels have somehow become linked to our sense of importance and therefore status.
‘Stress is a protection mechanism’
Our brains are hardwired to overreact to danger. It’s a protection mechanism critical to our survival and this served us well in the days when we faced potentially life threatening dangers and needed to fight or flee. If our brains didn’t respond in this way, we would likely end up severely injured or worst case, dead. Better to be safe than sorry!
‘Our stress response has not evolved’
In today’s context, the potential dangers we face tend to be less physical and life threatening and more emotional. What if I mess up that presentation in front of all those people? What if I’m late for that important meeting because I’m stuck in traffic? How am I going to respond to that email that has annoyed me and I can’t stop thinking about? What if I have to let my friends down again because I’m too tired to go out?
Whilst these things can seem like a big deal, in the grand scheme of things, they won’t cause the world to end and they certainly won’t kill us! The problem is, our stress response has not evolved to differentiate between real, life threatening situations and perceived emotional dangers. Stress per se is not bad, we wouldn’t have survived as a species without it. However, we are not designed to deal with the chronic activation of the stress response triggered by life’s daily stressors.
The effects of stress on our mental health
We all have a different stress threshold. Think of it like an elastic band. It can only stretch so far before it snaps.
Those suffering with mental health issues are often more susceptible to an overactive stress response and are likely to have a lower stress threshold. It can exacerbate symptoms of anxiety and depression, cause brain fog and memory loss, and impaired focus and concentration. And whilst stress may manifest in our brains, it can also have downstream effects on our physical health causing symptoms such as IBS, insomnia, eczema, headaches, weight gain or fatigue, which can add more stress to our already overloaded plates.
How can you manage stress?
We can’t necessarily avoid stress but it is becoming increasingly important to stop, take a breath and implement strategies to help calm the response and allow our bodies to regain balance. Sometimes we just need to retreat to our caves and restore!
3 Steps
KNOW THE SIGNS They could be emotional, behavioural, cognitive or physical
KNOW YOUR TRIGGERS Increased awareness means increased opportunity to take control.
IMPLEMENT TOOLS to reduce the impact.
5 Focus Areas
NOURISH – stress depletes nutrients so ensure you are getting enough. Especially B VITAMINS (nuts, seeds, leafy greens, oats, organic meats, eggs), VITAMIN C (bell peppers, citrus fruit, dark leafy greens – eat the rainbow!), MAGNESIUM (dark leafy greens, fish, brown rice, dark chocolate).
MOVE – whether it’s high intensity cardio or restorative yoga, exercise is a huge stress reliever. It will give you a hit of endorphins, take your mind off whatever is stressing you out and boost your self esteem.
SLEEP – this is your body’s inbuilt anti-stress system! It can be difficult when you’re feeling stressed but creating a routine (much like you would for a child) can help; keep your bedroom dark and cool, power down technology, avoid caffeine after lunch, drink herbal tea or have a bath.
CONNECT – we are wired for connection! It lets your brain know you are safe. Connect with someone who makes you feel good, makes you laugh and lifts your spirits. If you can’t do that in person right now, pick up the phone or jump on zoom.
RESTORE – give yourself permission to switch off. You are not being lazy! You are preventing your elastic band from snapping! The options are endless; meditation, journaling, deep breathing, reading, music, getting out in nature. Whatever brings you joy!
Testing your stress levels
While symptoms provide valuable indications, testing can help you dig deeper to identify how your main stress hormone, cortisol, is behaving and therefore how to best get it back into balance so you can regain control and feel like yourself again.
If this topic has resonated with you and you are interested in finding out more about the testing I offer, contact me for a free discovery call to see how I can help you.
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If you would like more personalised support with optimising your own mental wellbeing, book a free 30 minute discovery call today