by Dr Deborah Lee, Dr Fox Online Pharmacy
Photo by CRYSTALWEED cannabis on Unsplash
In my last two blog posts here on The Sussex Newspaper, I wrote about the importance of stress, how to identify stress symptoms, and how to reduce stress by getting the basics right. Now I want to raise awareness of some of the other techniques you can use to combat stress.
These are things you can incorporate into your daily life that are practical, not necessarily expensive, and fun! All have some medical evidence to show they lower stress levels.
Read on and find out!
-
Cold water
When you immerse yourself in cold water as a regular past-time, your sympathetic nervous system (SNS) (‘fight, fright and flight’ system) gets used to the repeated cold water shock. Consequently, each time you get into the cold water, your SNS response is slightly dampened down, and the compensatory nervous system, the parasympathetic system (PSNS, which causes you to feel calm and relaxed, swings more quickly into action.
In addition, cold water immersion results in a surge in endorphins, giving you a natural high. It also stimulates the production of brain-derived neurotrophic factors (BDNF), a
substance in the brain that helps develop new neural connections known as neuroplasticity.
-
Hot water
Bathing in hot water is thought to lower stress because immersion in hot water, leads to vasodilation in your peripheral arteries and veins, causing a general increase in blood flow, and a rise in core body temperature. The thermoregulatory centre of the hypothalamus detects the temperature increase, switches the SNS off, but switches the PSNS on. Both bathing and showering in hot water lower stress, but bathing has been shown to have the greatest effect.
-
Reading
A 2009 study showed that reading for just 6-minutes a day can lower stress and anxiety by 68%! Distracting yourself from worrying thoughts slows your heart rate and causes muscle relaxation. It doesn’t matter what you read, so long as it engages your mind and you become engrossed in what you are reading.
-
Personal writing
Many studies have shown that regular expressive writing for anxiety, helps reduce stress and anxiety levels. Psychologists suggest this is because when we write things down, it encourages us to lose our inhibitions and face up to our emotions. To be effective, you need to write in a quiet space, in a private journal for your eyes only, and do this 3 or 4 times a week, preferably every day – just letting your thoughts and emotions spill out on the page. Take time to breathe slowly and reflect on your writing.
-
Taking care of yourself
When you have a beauty treatment, for example, a facial, you are experiencing many different sensations – first feeling light touch, then a deeper massage, as well as hearing soft sounds, and gently inhaling intoxicating, natural aromas. It’s a time to relax, breathe deeply, and allow yourself to disconnect from your anxieties.
You can do your own facial at home. Taking the time to care for yourself, applying the right products to your skin, and relaxing, will help calm anxiety and lower your stress levels.
-
Low magnesium
Magnesium deficiency is strongly correlated with stress. Some medical studies have shown 45% of those with chronic stress have low magnesium levels. In one particular study, 58% of women with sleep difficulties were consuming less than the recommended amounts of magnesium in their diet. Magnesium is known to interact with the chemical mediators of stress and play an integral part in the stress response. Taking magnesium supplements has been shown to be effective in reducing stress symptoms, and safe for those who are otherwise healthy. However, always check with your GP before starting any regular vitamin on mineral supplementation.
-
Aromatherapy
Inhaling aromas from essential oils have been shown to reduce stress and anxiety. For example, in one study, a group of nurses inhaled 3% lavender oil at work over 4 days and were found to have lower stress levels than the control group who were not exposed to the inhalation. Lavender contains linalyl acetate, linalool, and lavandulol – all of which when they reach the brain, have a calming effect inducing feelings of rest and relaxation. Inhaling a few drops of lavender oil at bedtime can aid sleep.
Other essential oils such as chamomile and lemongrass can also lower anxiety and reduce muscular tension.
-
Yoga
This is well known to be successful at lowering stress and anxiety. When you practice yoga, you concentrate on your breathing and bring your attention to the present moment. Slowing down your thoughts and focussing on the here and now, activates the PSNS, lowers your heart rate, your breathing rate and your blood pressure. Yoga inevitably lowers stress and brings on feelings of calmness.
-
Laughter
You might be surprised to know that laughter is known to lower levels of adrenaline, and the stress hormone, cortisol, as well as raising levels of the happy hormones, serotonin and dopamine. Having a good laugh is highly recommended for those suffering from stress!
-
Hugging
Don’t underestimate the importance of human touch. Studies have shown that hugging and holding hands are important as a ‘stress-buffer.’ Those who do these things more often with a partner, have been shown to have lower levels of cardiorespiratory reactivity (cardia response to an external stressor), lower cortisol levels, and less emotional distress than those who have little physical contact. As human beings, we are designed to feel connected and need to feel close to our partners to feel a secure attachment, to feel satisfied in the relationship and be able to resolve conflicts. So, yes, why not try more hand-holding, stroking, back rubs, cuddling and kissing! Yes – this is good for lowering stress.
-
Declutter
When you look around your home and see mountains of clutter, this only adds to your stress – stress of living in a mess, guilt at letting it pile up, and dismay at the lack of organisation. However, once you take control and declutter, the reveres is true. You will feel a sense of pride, a huge amount of relief, and the anxiety will dissipate.
Sometimes clutter is so bad it becomes hoarding, and hoarding has a psychological basis, often linked to an inability to let go of the past. Hoarding is also linked to obsessive-
compulsive disorder.
When you declutter your home, you declutter your mind, and lower your stress levels.
-
Find a pet
Just patting a dog can lower your cortisol levels! Living with and taking care of an animal brings numerous benefits. Companionship, love and affection, plus the pet is a distraction from the worries of the outside world. Having a pet is a great way to combat loneliness. If you can’t have a pet yourself, can you help take care of somebody else’s?
Final thoughts
So here are twelve ways you can introduce ‘destressing’ into your daily and weekly routine. These suggestions are also largely inexpensive, practical ideas you can do at home.
I like the idea, of a cold shower in the morning, and a hot bath before bedtime. Finding a weekly comedy programme on TV. Joining a local yoga class once a week. Putting a few drops of lavender oil in a cup of warm water by my bed at night and writing nightly in my journal. The joy of getting to grips with the mess in my study and walking my neighbour’s dog once a week. On a Sunday evening, I’m planning a weekly do-it-yourself facial. Oh – and more hugs and kisses! Now, I just need to look into those magnesium supplements.
Stress is serious.
- What can you do to lower your stress levels? Isn’t it time to get started?
…………………………………………………………………………………………………………………………………………
