Stress. It’s everywhere. If you live and work on this planet it’s almost impossible to avoid. In normal times are stressful enough but this past year we have had to share our lives with Covid 19.
Feeling stressed? Me too!
Today I’m writing about how to reduce stress and suggest some easy ways to get that burden off your back.
Stress has been around since the beginning of time. It started as the fight-or-flight response when early humans confronted a life-threatening situation. In that situation, stress hormones- adrenaline and cortisol- are produced. Your blood vessels constrict, blood pressure goes up, pupils dilate, heart rate quickens, and breathing becomes more rapid. The body is preparing itself to do battle or run. This response is essential in times of acute danger. But problems at work, crying kids, traffic, you name it can trigger the same response.
Given the pressures of daily life, chronic stress itself has become a life-threatening situation. It can cause a host of health problems including headaches, gastrointestinal issues, insomnia, trouble concentrating, anxiety, depression, increased body weight, high blood pressure and heart disease.
We can’t eliminate the stress. But we can relieve the fight-or-flight response that sends our bodies into danger mode. And we can cultivate a relaxation response over time that will reduce our physiological stress reaction.
So what do we do about chronic stress? How do we get rid of it?
How? Relax. That’s what my first yoga teacher used to say when I was all bent up in the pretzel pose with a grimace on my face. Once I was able to relax, I was stress-free even in the pretzel pose.
Seriously, daily conscious relaxation exercises can make a real difference in the way your body responds to stress. Dr. Herbert Benson coined the phrase “relaxation response” in his book by the same name in 1975.
Since then, he and others have conducted numerous studies, including a recent one at the Benson-Henry Institute for Mind/Body Medicine, that have detailed the body’s intricate positive response to conscious relaxation exercises. In a nutshell, the relaxation response has the opposite effect of fight-or-flight. It engages the parasympathetic nervous system to counteract the effects of stress. You experience a feeling of deep relaxation and well-being. And if you practice relaxation regularly, you’ll feel better and help yourself avoid those stress-related health issues. That’s how we get rid of chronic stress.
Meditation is just one of an almost infinite number of ways to consciously relax. Virtually anything that takes your attention away from your daily grind and makes you concentrate on just one thing can work. Doing the dishes, aerobic exercise, yoga, stretching, golf, playing a musical instrument, casting a fishing rod, playing with a cat — almost anything can work if you pay attention to only that and clear your mind. I’m partial to exercise because I get the benefits of a workout as well as the relaxation. It’s my mantra. It’s what I do to get rid of chronic stress.
Dr. Benson suggests you practice some form of conscious relaxation for 10 to 20 minutes every day to get rid of chronic stress in the long term.
But what if you’re pressed for time? (Pressed rhymes with stressed.)
Reduce Chronic Stress with this little exercise.
Sometimes you only need a few seconds and you feel a lot better.
- Sit down and close your eyes. (If you’re on the street, duck into a doorway, stand and keep your eyes open and one hand on your purse.)
- Let your muscles relax. Concentrate on your breathing.
- Breathe in and hold your breath for one second, count “one, one-hundred-thousand”, and breathe out.
- Breathe in again a little deeper and hold for two seconds – “one, one-hundred-thousand; two, one-hundred-thousand” — breathe out.
- Breathe in deeper and hold for three, then four, then five seconds.
- When you get to around three seconds of breath-holding, your stress level should start to drop and your mind should start to clear itself of thoughts.
- After five, you should feel pretty good. This works well for me particularly in moments of acute stress.
That one worked too, didn’t it? I hope concentrating on reading this helped you reduce your stress and I hope you’ll make conscious relaxation a part of your life.
It’s a lifestyle change that’s easy to make because it feels so good when you do it.
Check out Mirabai’s video below, guiding you through a short Meditation and Stretch to reduce stress that can be done at work or home.
Mirabai Holland MFA, EP-C, CHC is one of the foremost authorities in the health and fitness industry. Her customer top-rated exercise videos for Health issues like Osteoporosis, Arthritis, Heart Disease, Diabetes & more are available on her website, mirabaiholland.com. Join her NEW Online Workout Club. Mirabai offers one-on-on Health Coaching on Skype or Phone. Contact her at firstname.lastname@example.org