Tips to turn down the volume on stress to lead a healthier life
By Paul Bolger. Chartered Physiotherapist at Nano Physiotherapy, Kilkenny (www.nanophysio.ie).
Stress is a perfectly normal and healthy part of being alive. In fact, it has been essential for our survival. However, persistent, frequent, unrelenting stress plays a key role in many health issues we see in modern society. For my previous articles diving into this, search “stress” on the Kilkenny Observer website.
Before reading on, I want to offer you a challenge. If you see something below that you struggle with in your average day, then make a plan to do something about it. Just choose one thing. Aim to stick with it for 2-3 months. Everything may not go to plan (it rarely does!).
Sleep is Your Foundation
Without a solid foundation of sleep it is difficult to make any other changes. Sleep is critical to our mental and physical health. Look up ‘sleep hygiene’ – this considers all the things we do that impact our sleep, from our behaviours to the environment of our bedroom. Is there anything you can improve on here?
Good Friends Ease Stress
Social support is one of our most potent stress reducers. Whether you are sharing your concerns, or simply hanging out and having the craic, time in the company of people with whom we feel comfortable, feel ourselves, feel at ease, is one of the most powerful stress-busters available to us.
Exercise Regularly
Exercise can be as effective as many leading drugs for depression and anxiety. While it is not the single solution, it is a part it. The specific type of exercise doesn’t really matter. For those who do not exercise regularly, even a 5-10minute walk can get those feel-good chemicals flowing.
You Already Practice Mindfulness
While practicing activities like meditation or yoga can finetune our ability to be mindful (as well as offer other benefits), we are all mindful to some degree depending on what we are doing. Losing yourself in music, being immersed in sport or becoming fully engrossed in a task are all mindful experiences – tuning us into the sensory experience of this very moment, not getting carried away in thoughts about the past or future.
Make Systemic Changes
Sometimes the stress-reducing activities that we use are not enough – if you find yourself in an unhealthy, unsustainable environment, changes in how you lead your life may be necessary.
Many, many more
There are so many other things that people do that can lower and balance stress levels. If there are particular activities that work for you, consider how you might fit them into your regular week.
Slow and Steady
Know that nobody has all the answers. Know that everyone is different. Know that change is one of the only certainties in life.
Changing habits is not easy. Breaking old habits, forming new ones – this takes conscious planning and effort. Expect to have some bad days and weeks where nothing goes to plan. This will happen. To make a sustainable change, the key is to get back to it as soon as possible after slipping.
Have patience, be kind to yourself, yet hold yourself accountable. Have ‘fierce self-compassion’, as psychologist Dr Kristen Neff would say.
If your sleep, appetite, or the ability to function in your normal day are impacted by stress, it may be time to seek out help – do talk to your healthcare provider about this.
