Some instant stress relievers for when we need them
By Paul Bolger. Chartered Physiotherapist at Nano Physiotherapy, Kilkenny (www.nanophysio.ie).
We’ve heard it before – there is just too much stress in the world today! However, it is worth considering that there would have been plenty of stressors in the past – food scarcity, predators, exposure to the elements, lack of laws, little to no medical options. Today’s stressors are just…different.
As a physiotherapist I am interested in stress as it can play a major role in pain, health and healing. Have a look at my previous articles if you want to learn more about this (you can find them on www.kilkennyobserver.ie – just search my name).
Quick Fixes
For times when things seem a little too much, it is useful to have a stress-busting toolkit. You probably have some coping strategies already (hopefully some healthy ones!).
See what works best for you. I would recommend practicing when you are not excessively stressed (just like in sport, it’s best to learn a skill before using it in a match).
A Trusted Friend
Social support is one of our most powerful stress relievers. We are social beings; feeling like there is somebody there who we can turn to is essential for our wellbeing.
If stress is becoming too much – a friend can help. If they are a trusted friend, tell them about what is bothering you. Or don’t – simply spending time with people who we feel comfortable around has soothing effects on our nervous system and our health.
The Power of Breath
Relaxed, deep breathing sends a message to the autonomic nervous system (the part that controls automatic processes like the stress response) – things are ok, we are safe and secure.
“Box breathing” only takes 1-2 minutes, and it is so simple.
Slow your breathing rate and picture a box/ square. As you slowly breathe in, imagine you are drawing a line on one side of the box. Gently holding your breath, continue along the next line of the box. Slowly exhaling, visualise the following line. Holding your breath at ease, draw the last line, linking back to the starting point. Repeat for 1-2 minutes, see how you feel. Each breath and breath hold should last about 4-seconds.
Mindfulness
Many of us can be mindful without necessarily having to practice mindfulness – during engaging activities and sports or while entranced by music.
One mindfulness exercise is so simple it sounds a bit silly. All you do is notice things around you – 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. Take your time, try to give your full attention to all that you notice about each sensory experience. See how you feel after this practice.
www.mindful.org/ offer great information and resources for anybody interested.
There are countless other things that we can do to relieve stress. I’m sure you can think of a few right now.
More Support
If stress is negatively impacting your life, working with a psychologically informed practitioner, such as a registered psychologist, is the best place to start. Your GP can help to direct you to services.
The HSE offer a free service online at www.stresscontrol.ie/.
Samaritans offer a free helpline for those struggling to cope with what life has thrown at them – call them on 116 123.
We will continue to explore other ways to reduce the impact of stress – looking at what daily habits we can help in the long-run.
