Our bodies cannot seem to differentiate between an incoming email or text and a bear approaching you in the woods. Fight? Or flight? Our bodies are wired to prepare for the worst even when we know physical harm is not necessarily eminent. Since we cannot opt for either fight or flight options in our everyday corporate lives, the levels of cortisol and norepinephrine (our stress hormones) elevate and become difficult to flush from our bodies once the perceived threat has passed. This takes quite a toll on our immune systems and overall wellbeing. |
“There are times when we stop, we sit still. We listen and breezes from a whole other world begin to whisper.” —James Carroll |
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Your adrenal glands release cortisol; known as the stress hormone – into the bloodstream, increasing heart rate and blood pressure. This is a great tool for human survival. However, long-term stress – the constant release of cortisol – is harmful to our quality of life and overall well-being. One definition of stress is the perception that we do not have the resources to handle a problem or situation, not enough money to pay all the bills, or energy to manage the demands of family or work. We can trigger stress reactions by how we respond to our day-to-day lives and how we choose to act (or not act or react) to our life experiences.
What triggers stress is unique to each person. For some it might be a challenging relationship at home or work or watching the many varied worldwide catastrophes on the news. It might be something severe such as losing a loved one, or being abused by someone, or something as simple as our children or spouse leaving their dirty dishes or clothes around the house.
Sources of stress, especially in our modern lives. Here are a few common areas and examples:
What triggers stress is unique to each person. For some it might be a challenging relationship at home or work or watching the many varied worldwide catastrophes on the news. It might be something severe such as losing a loved one, or being abused by someone, or something as simple as our children or spouse leaving their dirty dishes or clothes around the house.
Sources of stress, especially in our modern lives. Here are a few common areas and examples:
- Physical stress from intense exercise or competitive events as well as injury or illness, also moving or travel and life transitions like pregnancy.
- Emotional stress from relationships, love (or the lack of it), marriage and divorce, raising children, taking care of a sick loved one, anger, jealousy, fears, and phobias.
- Mental stress from the demands of our work or school, deadlines, our mind chatter, taking tests, speaking in public, or just too many decisions to make.
- Financial stress from money concerns and paying bills, the stock market, mortgage payments, how your partner is spending the family finances, or how the government is spending our money.
- Environmental stresses at the level of our cells and tissues from toxins and free radicals.
- Spiritual stress from facing important life decisions, such as where we will live or work, who to be with on a personal level, or what our life’s purpose is. Life transitions such as adolescence, pregnancy, parenthood, or aging may also fit into this category.
“Breath is the power behind all things…. I breathe in and know that good things will happen.” ~ Tao Porchon-Lynch |
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Mindful Stress Reduction Activities to Keep You Calm, Cool, Grounded and Collected
By looking more closely at your sources of and responses to stress, you can make use of the lessons that may lie within it. I compiled this list of simple stress relieving activities and suggestions to help you remain relaxed even the tensest situations. These are from my personal “wellness self-care” toolbox.
- Get Moving
It does not matter whether you are a marathon-running bodybuilder or just someone who likes to go for a walk regularly. Just move! Not only does physical activity release mood-boosting endorphins, the exertion can also lead to better sleep! Best of all, exercise in the name of stress reduction does not have to be grueling. The positive effects can be felt from quick low-impact activities like walking, slow dancing, mindful dancing, or a beginner’s yoga routine. - Catch some Good Night Sleep
Some might assume sleeping is just a lazy way of putting off stress until the next day, but it is actually an important and often overlooked stress management method. A good night’s rest gives your brain a chance to recharge, which has positive effects on your cognitive abilities. - Meditation & Mindfulness plus Breathing
The concept of mindfulness has been a topic of interest throughout the past years. It is true there are minor differences between meditation and mindfulness, but the stress relieving force behind the two is the same. When you have what seems to be a million things on your mind, sometimes the best way to make sense of it all is to clear your mind and attempt to appreciate the moment. Meditation and mindfulness activities act like a pause button for your mind. Just a few minutes every day can work wonders for your improving demeanor and reducing stress levels.
Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax. Breathing exercises are a good way to relax, reduce tension, and relieve stress. Breathing exercises are easy to learn. Breath practices are a great way to become more in touch with your mind, body, and spirit. Deep, conscious breathing (i.e. yogic breathing) can be used as an anchor to stay in the present moment. Your conscious breath can also be used to feel the energy of your emotions, especially the uncomfortable ones that you may try to escape.
During stressful moments, conscious breathing allows you to shift and release negative energy instead of storing it in your body. This is important, because stored-up energy often manifests as muscle tension and other physical ailments. - The Power of Coloring
Get in touch with your inner-child and spend some time coloring! No, we are not telling you to dig out your old Disney-themed coloring books. Adult coloring books are all the rage these days! There is no complex scientific explanation for why adult coloring books help with stress, but a combination of nostalgia, relaxation and the small rewards of progress make for a great stress reducer. - Indulge in some Aromatherapy
It may seem odd, but your sense of smell can have an impact on your stress level! Certain scents like lavender essential oil have been shown to reduce stress levels. You can reap the benefits of aromatherapy in several ways, such as lighting candles, diffusing essential oils, or using bubble bath, lotions, or massage oils. - Put on some Music and Get Drumming
We have all experienced an immediate mood boost at the sudden sound of our favorite song. It is more than just enjoying the smooth melodies and pulsing beats. Studies suggest that music can actually have a scientific impact on stress levels. You will be happy to know that it is not limited to orchestra instrumentals or Mozart. Experiment with whatever type of music you prefer and lose yourself in the relaxing rhythms.
Drumming reduces stress and connects people. It has been proven that hand drumming can alter a person's response to stress at a genomic level. Drumming is a great workout for your brain because when you drum you access your entire brain. Research shows that the physical transmission of rhythmic energy to the brain actually synchronizes the left and right hemispheres. Not only are drum circles a wonderful way to have fun and meet new friends. Other recognized benefits include it as exercise for the mind, body, spirit, and a great stress reducer. - Surround yourself with Loved Ones
There is something so comforting about being with the people you love. You are almost assuredly going to reminisce about old memories and enjoy a sense of security from it. Better yet, spending time with friends, positive people, family and even pets can all have a positive effect on your stress levels. The laughter you share with your loved ones can help minimize stress. Not only that, time spent hugging and generally feeling loved all reduce stress and have plenty of other positive health benefits!
- Get to the Root of the Problem
The next time you feel anxious and overwhelmed, revisit this list of stress relieving activities, and give them a try. Everyone is different, so it may take some time to discover the ideal method for you. But once you do, you will have your tried and true tactic for staying calm, cool, grounded and collected.
“You are Braver than you believe, Stronger than you seem, and Smarter than you think.”
~ A. A. Milne Christopher Robin
“Life today is stress-full, and learning to manage the impact of stress, both positive and negative, is key to maintaining optimal wellbeing. At Five Pillars Health Coaching, we know striving for healthy balance among all aspects of life – professional, personal, family and friends – can be an ongoing challenge, which is why the heart of our approach starts with mindfulness. For example, at our programs we guide our clients the critical importance of taking a ‘mindful’ pause in the course of their hectic day, which calms the nervous system and helps restore perspective. Through one-on-one session as part of the coaching program, clients become familiar with stress management techniques that will best suit their lives. In addition, we also focus on the crucial ‘life-balance’ role of sleep, movement, nutrition, and connection plays in our lives. A vital opportunity for our bodies to recover, rebuild and refresh, the importance of these pillars are all too often overlooked and undervalued. We emphasize the merits of self-care, self-love, and effective stress management as a part of everyone’s daily wellness plan toolbox.”
“When you realize how perfect everything is you will tilt your head back and laugh at the sky.” —Buddha
~ A. A. Milne Christopher Robin
“Life today is stress-full, and learning to manage the impact of stress, both positive and negative, is key to maintaining optimal wellbeing. At Five Pillars Health Coaching, we know striving for healthy balance among all aspects of life – professional, personal, family and friends – can be an ongoing challenge, which is why the heart of our approach starts with mindfulness. For example, at our programs we guide our clients the critical importance of taking a ‘mindful’ pause in the course of their hectic day, which calms the nervous system and helps restore perspective. Through one-on-one session as part of the coaching program, clients become familiar with stress management techniques that will best suit their lives. In addition, we also focus on the crucial ‘life-balance’ role of sleep, movement, nutrition, and connection plays in our lives. A vital opportunity for our bodies to recover, rebuild and refresh, the importance of these pillars are all too often overlooked and undervalued. We emphasize the merits of self-care, self-love, and effective stress management as a part of everyone’s daily wellness plan toolbox.”
“When you realize how perfect everything is you will tilt your head back and laugh at the sky.” —Buddha
“Within you, there is a stillness and a sanctuary to which you can retreat at any time and be yourself.” ~Hermann Hesse |
