Home Business Network Article
Stress levels may vary throughout our life, and are caused by a mixture of good and bad experiences. When we are stressed our body releases chemicals into our bloodstream which invokes ‘fight or flight’ responses. Useful when the stress is caused by physical danger. However, when we are in situations that prevent us from fighting or escaping, these chemicals are not used properly, which leaves the body in a tense and alert state – not good for long-term health and wellbeing.
What does wellbeing mean? Put simply, wellbeing is about feeling our very best so that we can function effectively, deal with challenges, so that we can enjoy every aspect of our life. Wellbeing goes far beyond physical fitness and nutrition. It is about feeling mentally and emotionally balanced.
Before we can attempt to minimise the stress and pressures, we first need to recognise that we are suffering from it. This – in itself – can be a challenge if you are a solitary worker from home. The next step is to realise what the triggers are.
Stress comes in two directions; internally – the stress we create and the pressure we put on ourselves, and; externally – work, family etc. It manifests itself in two different ways; emotional, or psychological, and physical.
How do you feel emotionally when you’re under stress? Here are some typical impacts:
- Lethargic
- Insomnia
- Loss of sense of humour
- Anxious
- Bad tempered
- Difficulty in making decisions
- Poor self esteem
- Withdrawal
These emotional feelings, if not simultaneously can lead to physical side affects such as:
- Headaches or migraines
- Digestive problems
- Raised blood pressure (symptoms not felt)
- Muscle tension – forehead, jaw, neck and shoulders
- Disturbed sleep
- Breathlessness
- Panic attacks
The best possible way to deal with stress is to stop whatever it is that is causing it. In today’s world this may, of course, not be possible. What we can do is build up our resilience to stress, and here are some ways to do this:
The 3 ‘R’s
Rest: For example, move away from a task and do something different, such as getting a drink every 30-40 minutes. Or take 5-10 minutes of time out, to focus on your breathing. Deep breathing is a great way to relax the body and get everything into synchrony, and is an important part of yoga and martial arts for this very reason.
Relaxation: What can you do to relax? Perhaps a soak in a hot bath, listen to music or meditate? Yoga or other holistic therapies can really help.
Recreation: Physically being active in some way, walking, swimming or going to the gym. Instead of taking the car – walk. Not only are you saving on car expenses and helping the environment, you are also getting some valuable exercise. Don’t become a hermit – keep up a social life.
Sleep
Unless you’re suffering from a serious sleep disorder, simply improving your daytime habits and creating a better sleep environment can help you get a good sleep. Improvements to consider:
- Regular exercising
- Get some daylight to set your body clock
- Be aware of napping during the day as this can interfere with your sleep pattern
- Watch your intake of alcohol, caffeine and smoking
- Create a better sleep environment, e.g. is your bed large and comfortable enough? Is your bedroom temperature comfortable and well ventilated?
- Stick to a bedtime routine
- Make the time before sleep a time of peace and quiet
- Quiet the mind by focusing on your breathing, or read a light book or magazine.
10 Stress Relief Tips
- Think positively. Break the habit of putting yourself and everything down. When you catch yourself thinking negatively, stop it and think the positive opposite.
- Learn to see problems as challenges that can be overcome. Remember: you always have options.
- Never say never again. Everything is possible.
- If you make a mistake, don’t dwell on it. Learn what you can from it and move on.
- Cut big problems down to size. Think of one thing you can do today to improve a situation. Focus all your energy on achieving it.
- Tackle challenges head-on. Procrastination only delays things, it doesn’t solve them.
- Spend at least a minute every day contemplating all the things you have in your life to be grateful for.
- Ask yourself empowering questions. In the midst of a crisis, for example, don’t ask why you got into this mess; ask how you can improve it.
- Do what you can to minimise stressful situations. If you face a mad rush in the mornings, for example, get up earlier, have your clothes and paperwork ready.
- Look for at least one reason a day to laugh. Research shows laughter realises feel-good chemicals in the brain.
