5 Ways To Calm The Mind & Body
Stress and anxiety are no doubt a problem in many households at the moment, with the energy price cap rising, there is no better time to ask ourselves the question “Am I stressed?” and if so, “How can I better deal with it?”
What is stress?
We have all experienced stress on some level; it is a part of our biology after all, and it is essentially not a bad thing, we’re talking the flight or fight response, also known as the ‘acute stress response.
When we are faced with a perceived harmful attack or event, it triggers a physiological reaction in our body, this causes our adrenal glands to release the hormones adrenaline and cortisol; adrenaline elevates blood pressure and increases heart rate whilst the cortisol increases the level of glucose (sugars) in the bloodstream; both working to give you that well-needed energy boost so you are able to fight or flight to survive.
Good helpful stress is now bad harmful stress
Our body’s ability to give us this natural energy boost and help when we need it most is pretty spectacular, but studies have shown that long-term (chronic) stress causes our body to keep producing cortisol, and elevated cortisol levels can bring with them a whole host of physical and mental health. These can include anxiety and depression, digestive problems, insomnia, headaches and weight gain.
A study by Forth With Life revealed that
‘85% of UK adults are experiencing stress regularly, with the most common cause of stress being money, followed by work, health concerns, failure to get enough sleep and household chores.’
It’s no wonder that many of us will be feeling stress levels at an all time high right now with winter coming back around.
So, what can we do about it?
There are many methods of dealing with stress, and we can make changes in our day-to-day lives in order to combat the effects. The study we previously mentioned by Forth With Life showed that ‘18 to 24 year olds are more likely to listen to music to relieve their stress, people aged 25 to 34 choose exercise, 35 to 44 year olds opt for television and those over 45 are more likely to go for a walk’. These are only a few coping mechanisms!
5 ways to stay calmer and stop stress taking over this autumn/ winter
Stay active
For many, exercise is a fantastic stress reliever; releasing tension, clearing your mind and giving you a boost of endorphins which are the body’s natural pain medication; serotonin in particular, is known to improve mood and elevate the feeling of wellbeing.
The NHS recommend that: ‘adults aged 19 and over should do at least 150 minutes of moderate-intensity aerobic activity – such as fast walking or Zumba – a week.’
Not only does exercise offer an escape and a chance to calm the mind and think clearly about what is causing our stress, but improved fitness and health also leads to increased self-esteem and confidence which can help to reduce stress anxiety.
Getting out in your garden, breathing fresh air and hearing natural sounds like birds singing is also said to have a hugely advantageous effect on improving our mood too.
Listen to music
Music has long been a favourite stress management tool, in particular, slow, classical music.
It can relax and calm by the lowering heart rate, pulse and blood pressure as well as actively lower the levels of stress hormones.
According to Psychcentral.com “when people are very stressed, there is a tendency to avoid actively listening to music. Perhaps it feels like a waste of time, not helping to achieve anything. But as we know, productivity increases when stress is reduced.”
Like exercise, music can provide a well-needed break or escape away from stressful situations or problems so you can calm down, clear the head and face the problem again feeling more prepared.
There are so many sources of calming music from great classical, calming instrumental or peaceful meditative playlists, so whether you enjoy the radio, YouTube, Spotify or iTunes find a station or playlist that suits you and add some more music to your life. Visit the Careys Manor Spotify profile for our top wellness podcasts to help you relax.
Incorporate the natural
Bringing flowers and plants into our lives can help to de-stress, promote sleep and clear our environment of harmful toxins.
The phrase “sleep on it” definitely applies when it comes to stress. The worry that stress can cause, can overwhelm and cause anxiety, which is why sleep is a vital aspect of de-stressing the mind and body. As it allows us to process our thoughts and worries, but if the stress is causing insomnia or difficulty sleeping, we are not getting the important rest we need to clear our minds.
This is where nature comes in, flowers and plants won’t cure insomnia but as part of a calming, stress-free routine they can certainly help. Jasmine, for example, is a flower that is said to have calming properties; its sweet fragrance lessens anxiety and peacefulness and promotes better sleep.
Then there’s the old favourite, Lavender, perhaps a love it or hate it fragrance, but it’s commonly used as an essential oil, whilst its smell has been proven to lower blood pressure and heart rate which in turn helps you to relax. The more relaxed you are the more likely you are to fall into a restful, restorative sleep.
TIP: Lavender can be found in many forms so you can find the best for you. Dab some essential lavender oil on your pillow; keep some dried lavender in a muslin bag beside the bed or burn a lavender candle at bedtime.
Another plant that you might want to incorporate into your life is the Areca Palm. A popular one for homes and offices, it’s not only easy to care for, but it adds moisture to the air as well as cleansing and purifying its surrounding atmosphere of unwanted toxins like formaldehyde, benzene and trichloroethylene, known to cause elevated stress levels and anxiety. Purer air is great for any working environment where stress may result as well as at home for improved sleep.
So with a new love of incorporating more nature into our lives, why not pair this with a calming evening routine that involves switching off from all screens an hour before bedtime and turning on some calming classical music or sounds of nature?
Mindfulness
Mindfulness and meditation are not new concepts but they have certainly become more popular over recent years as a part of a huge movement to fight, deal with and overcome stress in our hectic modern lives.
Many are turning to practices of yoga, mindfulness and meditation to find some calm and it seems to be helping; according to a study published in the journal Psychiatric Research, scientists have shown that ‘an eight week course of mindfulness, involving daily classes, can help lower inflammatory molecules and stress hormones by around 15 per cent’.
Mindfulness meditation is about being in the present moment, focusing on breathing and the now, and not yesterday’s meeting, tonight’s dinner or tomorrow’s deadlines. It takes practice and for some it can be frustrating because it is certainly not a quick fix. This is more about learning how in the long term to separate yourself from the stress and not allow it to take a full hold of your mind and body.
Wellness expert and Spa Director at SenSpa, Lina Lotto, has put together some mini mindfulness exercises to get you into the flow.
Digital detox
In today’s always-connected society, phones, tablets and laptops can be a huge cause of stress. From the irritating ‘ping’ to the hair-raising ‘buzz’, our phones are constantly with us and constantly going off with some notification or other. If you find yourself losing sleep because you’re doom-scrolling the night away, being unable to concentrate for long periods of time, or feeling overwhelmed by the unread emails at work, you could be in need of a digital detox to help you to de-stress.
Why not join us at Careys Manor & SenSpa for our recently launched Unplugged: Digital Detox Spa Break? With a box in your room to keep your phone stored away, an award-winning spa to retreat to for the day, and miles and miles of beautiful walks to enjoy peacefully right on our doorstep, our package offers the perfect retreat for those struggling with technology overload-related stress.
Don’t let the stress win!