Stress is a physiological and psychological response to anything that upsets our personal balance. We all experience stress in different ways and for different reasons. Symptoms can range from feeling overwhelmed, short tempered, moodiness, headaches, stiffness, isolation, and can manifest into nervous habits, substance abuse or over action.
Be Aware of Stress
The most important component to managing stress is to be aware of it, check in with your stress level and how you are feeling at least once a day. Do a breath check in and notice whether or not your breath feels free and fluid, notice how your muscles feel and where you may be carrying tension. Prevention is also a key, so take time to relax even if you are not feeling overwhelmed.
The Body’s Stress Response
The “fight-or-flight” stress response involves a series of biological changes that prepare us for emergency action. When we are frigthened the hypothalamus sets off a chemical reaction and the sympathetic nervous system responds by releasing a flood of stress hormones, including adrenaline, norepinephrine, and cortisol.
Heart rate increases and so does blood flow to large muscle groups such as the legs so we can run faster or fight harder. Blood vessels under the skin constrict to prevent blood loss in case of injury, pupils dilate in order to see better, and blood sugar rises to provide an energy boost and speed up reaction time.
Use Breathing and Relaxation to Help
- Slow breathing
- Lower blood pressure
- Slow heart rate
- Reduce tension
- Manage anger and frustration
- Provide a sense of renewed energy
- Improve concentration
Relaxation Techniques include
- Visualization. Formation of mental images to take a visual journey to a peaceful, calming place or situation. Place yourself directly into the visualization by focusing on smells, sights, sounds and textures. Try to move inside of your visualization instead of allowing it to be behind, above or in front of you. (Typical Sankalpa Practice).
- Progressive muscle relaxationLearning the difference between muscle tension and relaxation to help gain body awareness. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat. (Typical Yogada practice)
- Autogenic relaxation. The use of mind and body awareness through visualization, affirmations, and body tension release to reduce stress. Visualization of a relaxing environment using controlled, slow and relaxed breathing, and tuning in to the sensations of the body and the individual release of muscle tension. (Typical guided relaxation during Savasana or Yoga Nidra).
- Breath Count.Without judgement count how long an inhale takes then count the length of the exhale. Focus on lengthening the exhale by slowing down the breath, making it controlled and smooth, imagine it leaving the body like a thin mist. Try to add one count on at first, then two counts - do not force the breath and always remain calm.
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