Stress is often an inescapable companion in our modern, fast-paced lives. While it can sometimes motivate, excessive or unmanaged stress can take a toll on our well-being. Awareness of how to use stress management techniques can help ensure it doesn’t overwhelm you. This is particularly important during a specific life-challenging time such as divorce, death of a loved one or serious illness, for example. However, it is also important in work and daily life generally. In this blog, we’ll explore effective stress management strategies, both for the workplace and personal life, while delving into relaxation techniques, coping mechanisms and the role of supplements that can help you handle stress naturally.
Stress is the body’s natural response to any demand or threat, whether real or perceived. This “fight or flight” response is a survival mechanism that triggers a surge of hormones, including adrenaline and cortisol. The purpose of this surge is to prepare the body to react to a challenging situation.
During an emergency, we know that stress is essential for survival. But modern stressors are rarely life-threatening. While some people thrive on it, not all stress is harmful and can even help motivate individuals to achieve beyond their comfort zone. Anxiety and stress become problematic, however, when they interfere with daily life and health.
The amount of stress individuals can tolerate varies considerably. It can depend on several factors, including diet, fitness, quality of sleep, and mindset. It can even be affected by how much fulfilment our work and home life offers. The good news is that our experience of potentially stressful situations is, therefore, alterable. Valuable stress management techniques can be learned and applied to give a different experience.
Understanding Stress Management
Stress management is the process of reducing unwelcome stress. It involves developing the ability to cope with life’s challenges more effectively with a proactive approach. Doing this makes it possible to support and maintain physical and mental well-being.
A couple of stress management practises that many find beneficial are applying mindfulness and meditation. Mindfulness involves paying focused attention to the present moment without judgement. Regular meditation can help you stay calm and focused, and practising mindfulness regularly can become a way of life. This can lead to meditation in every moment rather than just when setting time aside to do it. This is the ideal, to be mindful in every moment whilst living life.
Another important practise involves focusing on the breath and relaxed, slower breathing. Deeper breathing, as opposed to faster, shallow chest breathing, activates the body’s relaxation response. A simple way to start is to inhale deeply through your nose and hold for a few seconds. Then, exhale slowly through your mouth with a relaxed jaw.
One key source of stress is the feeling of being overwhelmed. We all know that efficiently managing our time, setting realistic goals and effectively prioritising tasks makes a huge difference. If you find this difficult to do, seek help in person or via one of the many apps for this that are now available.
Regular exercise is not only beneficial for overall fitness levels but also releases endorphins, which act as natural mood boosters. Even a short walk during your workday can help. Getting outside for a walk whilst practising deeper, relaxed breathing and focusing on the moment would be an excellent combination.
The Significance of the Link Between the Gut and Stress Management
The gut-brain axis is a bidirectional communication system connecting the gut and the brain. It is crucial in influencing various health aspects, including our stress response. The gut microbiome consists of trillions of microorganisms residing in our digestive tract. It is a central player in this communication network.
The gut microbiome can significantly impact stress and mental well-being because it can produce neurotransmitters essential for regulating mood and stress, such as serotonin and gamma-aminobutyric acid (GABA). Changes in the delicate balance of the gut microbiome can affect the production of these neurotransmitters. This, in turn, potentially influences our emotional state. An imbalanced microbiome can also lead to chronic inflammation linked to stress-related mental health issues.
Gut bacteria can also influence the production and regulation of hormones, including stress hormones like cortisol. An imbalance of unhealthy to healthy microbes can disrupt these processes, increasing susceptibility to the effects of chronic stress. Therefore, maintaining a healthy gut microbiome through a balanced diet is critical for effective stress management and overall well-being. Supplementing with quality prebiotics and probiotics can also play their part.
The Importance of Magnesium
Magnesium is a vital but underappreciated mineral that plays a multifaceted role in stress management and overall well-being. We all need a steady supply of this critical mineral daily. We may also need more magnesium during prolonged stress.
Responsible for over 300 chemical reactions within the body, magnesium not only helps support calcium absorption but also plays a role in normal psychological function and healthy nervous system functioning. A shortage of magnesium can be implicated in depression, anxiety and poor sleep, and supplementing with this vital mineral can contribute to a reduction in tiredness and fatigue.
Whilst magnesium can be supplemented orally, applying it topically achieves the highest possible absorption levels through the skin.
Stress Management at Work
It is often said that setting boundaries between work hours and personal time is crucial to prevent work from encroaching on your personal life. However, there is more to it than that. There has been a lot of talk about work-life balance over the years, but the importance of aligning personal values with our work is also significant. Integrating the two promotes a sense of purpose and reduces the stress of trying to maintain strict boundaries. If we genuinely love what we do, it is less likely to be damagingly stressful.
Whilst working, frequent, short breaks can help you recharge and maintain focus during the workday, and delegating tasks when possible can also reduce the burden. You don’t have to do everything yourself. And if you feel you do, then looking at where that belief comes from and whether it is serving you is worth a revisit.
Good communication with colleagues and supervisors about your workload and deadlines or other challenging work aspects may mean you can benefit from additional support or adjustments. Also, ensure your workspace is ergonomically set up to minimise physical issues. Proper seating, desk setup, and regular stretches are vital for health and well-being.
Stress Management and Relaxation Techniques
In addition to mindfulness and relaxed breathing, progressive muscle relaxation is a valuable physical and mental relaxation technique. This technique involves tensing and then relaxing muscle groups in turn, starting with the toes and feet and moving up the body to the neck and head. Visualising peaceful, calming scenes can also be helpful because what we focus on, we get more of!
Yoga and Tai Chi are also worth considering as these practices combine physical postures to help with overall fitness with mindfulness, promoting relaxation and stress reduction.
Using scents like lavender, chamomile, and eucalyptus can be soothing and calming. Also, consider supplementing with B vitamins alongside L-theanine and L-tryptophan to help support stress, relaxation, and sleep.
Stress Management and Coping
If stress becomes a serious issue, it’s important to speak it out rather than ignoring it and bottling it up inside. Share your thoughts and concerns with someone you trust and feel safe with. That may be a friend, family member, or a therapist. Talking about stress to an excellent listener can help alleviate it and even uncover a resolution or inspiration for the next step.
Writing down your thoughts and feelings can help stop the repetitive tape loop going around and around in your head, as well as reveal insights and assist in the processing of emotions.
When you develop consistent healthy coping mechanisms, like taking a walk, practising a hobby, or engaging in relaxation techniques, you not only find relief from the pressures of daily life but also strengthen your ability to confront stress head-on. But if stress becomes unmanageable or is causing physical or mental health issues, do seek professional guidance. An experienced therapist can give more personalised helpful feedback and tools.
And we can’t ignore diet as part of our ability to deal with stress. A balanced diet rich in nutrients can help keep you in top form, and if you are feeling physically well, life’s challenges are much easier to cope with. During times of stress, it’s best to avoid excessive caffeine and sugar as these artificially contribute to the highs and can make the lows feel lower.
And Finally. . .
Remember, stress isn’t something that’s done to us; it’s something we put on ourselves from our habits and beliefs. Stress management is a vital skill set that can help unravel non-serving patterns and cultivate new behaviours that can significantly affect how we feel about our life and ourselves. By taking a proactive approach to stress management, you can find greater peace and well-being in your daily life as well as feel personally more empowered.
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