I realise a lot has been written about managing stress. But sometimes it is the twenty-sixth article we see that spurs us into action, not the first.
Our bodies and minds are exposed to numerous stressors on a regular basis. These include the foods and drinks we ingest, the environmental factors that act upon our bodies, work and life demands, and our own internally generated pressures. Our bodies respond to these stressors by releasing stress hormones in an attempt to deal with the stress and reinstate balance.
Short-term stress can actually be beneficial, for example by providing the excitement and arousal needed to boost our energy required to complete a challenging project. However, it is well known that long term stress can be extremely damaging to our physical and mental health.
Therefore, stress management in my view is an essential matter when it comes to self-care. Here’s the thing, though: stress management is not a compartmentalised item, a pill we pull out of a box when we are feeling stressed. Yes, there are many techniques we can call upon in moments of overwhelm, but for the most part, stress management is a series of lifestyle habits and practices. Also, the on-call techniques will not be effective in an emergency unless we have consistently practiced them over time.
Some of the topics I discuss in my stress management workshops include:
Breath awareness and breathing exercises. This includes re-learning to breathe correctly and various exercises aimed at activating the relaxation response in the body. Breath awareness is the first step to accessing mindfulness.
Practicing mindfulness. By ‘mindfulness’ I mean not only meditation (which may not be a suitable option for some people), but also becoming aware of the present moment. This means tuning in to what is happening outside our bodies, and inside. This also includes developing the ability to observe our internal “weather” – the thoughts and feelings we have and the effect they have on us and our experience of life. Mindfulness is the gateway to self-knowledge.
Getting proper rest. I will repeat what has been said many times before – there are no shortcuts to substitute for a regular good night’s sleep. Taking micro-brakes throughout the day and having the ability to re-set between tasks and roles are also beneficial in reducing stress. Learning how to fully relax is also essential. Breath awareness and mindfulness can be instrumental in achieving complete relaxation.
Regular physical activity. Notice I did not say “exercise”. Yes, exercise is part of it, but the reality is you cannot undo the damage of a sedentary lifestyle with three gym sessions a week. Being active means taking regular movement breaks throughout the day and finding other ways to be active, in addition to the scheduled exercise sessions. Walking an extra stop, carrying your shopping to the car instead of using a trolley, having walking meetings and active catch-ups are some examples of choosing to be active. When we exercise we sleep better. It is also an opportunity to practice breath awareness and mindfulness.
Eating well. “Eat food. Mostly plants. Not too much.” – I love this quote by Michael Pollan. As a rule of thumb, if it is packaged and has unpronounceable ingredients or numbered additives, then it should be avoided. Avoid sugar, excessive salt and artificial ingredients. Eat slowly and pay attention to your food, without screens and distractions. Yes, this means also taking a lunch break. Approaching our eating habits mindfully and being well-rested increases our chances of making healthier food choices.
Reducing or eliminating poisons, pollutants and clutter. In addition to the additives in food, we are bombarded with chemical stressors from cleaning products, cosmetics and emissions from our environment. Choosing products free from harmful chemicals and becoming mindful of our consumption can help reduce some of that stress. Decluttering our homes and work environments helps to create mental and breathing space and reduce stress too.
Living with purpose and in alignment with our values. Very few people can say they live a life of their own design. Finding our ultimate purpose can be a life’s work. However, each day we can find a higher reason for the things we do. Keeping in mind those higher reasons can make even the difficult and mundane tasks easier to bear. We can also choose how we turn up and live in accordance with the kind of person we want to be in any particular situation. Living in alignment with our values is possible even if we are not living our ideal circumstances.
I appreciate that every one of the above topics deserve significant exploration. Each is the subject of massive bodies of literature. My point for the purpose of this post is that stress management comes down to self-care and life management. There may be some hacks here and there, but a holistic approach is required for lasting change.
There is so much, you say. Where do I start? Choose the area you feel is most problematic for you or the area you think you can benefit from most. Choose a small action you can do each day and do it until it becomes a habit. Then choose another action. And so on.
View self-care and stress management like the Harbour Bridge – once you finish one coat of paint on all areas, start again with a second coat.