We are all familiar with the mind-body connection: the upset tummy after worrying, the headache after a stressful day. But understanding the nuances of stress, and how it affects your physiology is key to maintaining a sense of wellness in mind and body.
Most of you will know the fight-or-flight response, or more precisely, our instinctive responses, which also include freeze, numb, vomit and dissociate. But are you aware of how stress affects your body, and how long the effects can last?
We are not designed for prolonged stress. We are designed for a threat to be over in a relatively short time, so that we can return to rest and digest.
These two modes are run by the Sympathetic Nervous System (SNS), fight or flight, and the Parasympathetic Nervous System (PNS), rest and digest.
Imagine a gazelle on the plains of Africa. It spots movement in the corner of its eye, and all systems (SNS) go on high alert. Adrenaline, noradrenaline and cortisol are released as the body prepares to run. The gazelle decides the movement is a threat as the outline of a lion appears, and it takes flight. In reality, this situation lasts moments: the gazelle either escapes, shakes off the stress hormones and returns to grazing, or it ends another way.
We humans have a similar response. I'm no expert in animal stress responses, so I'll stick with human ones. Alongside cortisol, adrenaline and noradrenaline, the response also involves insulin, prolactin, oestrogen and testosterone.
When stress never switches off
Now imagine a week in the life of someone who is stressed every day: worrying about finances, health, family, insecurity, isolation, loneliness and the many other things we face regularly. Those hormones are being drip-fed into the system with little chance to rest and digest.
Symptoms of prolonged, low-level stress include:
• Interrupted sleep, or sleep that isn't refreshing
• Difficulty focusing
• Brain fog
• Digestive issues such as IBS
• Aches and pains with no medical cause
• Mood swings or irritability
• Irrational anger
• Feeling tired and wired at the same time
• Craving sugar or salt, or both
• Gaining weight around your midsection despite eating a healthy, varied diet
• Auto-immune conditions
• Irregular or heavy periods
• Frequently asking yourself "what if" questions that lead you to imagine the worst
I believe humans are designed more like a suspension bridge: built to take a lot of weight, strong enough to withstand the forces of nature, and made up of many components. But if the traffic of stress can't leave the bridge, and ever more traffic keeps entering, it won't be long before the burden becomes too much and cracks begin to show.
Finding ways to let the stressors of life leave your mind and body is essential to keeping both strong and healthy. A combination of tools, used to maintain your many components, gives you the greatest chance of being healthy and happy, whatever life brings.
My top tips to relieve stress
Blowing away your worries
Imagine a balloon, any size or colour. Take a nice deep breath from your belly and start to blow that balloon up. Blow into it any stresses, worries or concerns you currently have. Keep blowing until all those negative thoughts are in the balloon. When it's full, let go of it, or imagine sticking a needle in it. Then notice it floating away, or making a large bang as it takes those worries with it. Add comedy sound effects as it whizzes out of your life.
This technique works on several levels, including getting us to breathe more deeply. That matters because anxious breathing is often shallow, which can aggravate the feelings by arousing the sympathetic nervous system. It's also a great visualisation: imagine the incredible feeling as you watch your troubles float away. Give it a go!
Progressive Muscle Relaxation
A great way to let go of the tension you hold in your body. Find a comfortable place where you can take a moment for yourself, a time when nobody needs anything, and nobody wants anything. Sit comfortably with your spine and seat supported, chest open, eyes closed. Be aware of any areas of tension. Start at the top of your head and work down through your neck, shoulders, arms, torso, legs and feet. Whenever you notice tension, imagine a wave of comfort, a wave of calm, washing over that area and carrying the tension and stress away.
You can download a free audio version here.
321 self-hypnosis
This is my absolute favourite. I've used it to improve my sleep, both getting to sleep and staying asleep, and to improve my ability to focus on one thing at a time, rather than the many things our current lives seem to encourage.
1. Focus on 3 things you can see in the room if your eyes were open.
2. Pay attention to 3 sounds you can hear.
3. Feel 3 feelings you can feel right now.
4. Focus on 2 things you can see in the room if your eyes were open.
5. Pay attention to 2 sounds you can hear.
6. Feel 2 feelings you can feel right now.
7. Focus on 1 thing you can see in the room if your eyes were open.
8. Pay attention to 1 sound you can hear.
9. Feel 1 feeling you can feel right now.
It's best listened to, and you can download a free recording here.
The power of plants
Since qualifying as a Bach Flower Essence practitioner, I have regularly used the power of plants to help my clients (and myself) deal with the adverse effects of life.
• Star of Bethlehem is brilliant after a shock, such as redundancy or loss, bringing comfort, solace and balance.
• Aspen is great for anxiety and fear of the unknown, promoting reassurance, calmness and trust.
• Impatiens is probably the most used and, as its name suggests, balances impatience and brings greater patience and tolerance.
• Cherry Plum is good for irrational, anger-based fear, bringing composure and self-control.
• Mimulus can help with phobias or fear of known things, creating courage, safety and security.
I offer a 30-minute Zoom consultation which gives you your own tailored blend (4 drops under the tongue, 4 times a day). Bach Rescue Remedy is also widely available and is a blend of 5 essences to promote calmness and serenity. You can book a consultation here.
