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7 strategies to help to manage the stress

March 17, 2018

 

 

What is stress and how it is affects you.

Stress occurs when there is an imbalance between demands made upon us and our

ability to cope with those demands. The level of stress a person feel depends on

their attitude as much as it does the coping mechanisms that they have in place.

However, stress is not always bad. Some people cope well with stress, even thrive

on it and use as a motivation to get things done. But when the term ‘stress’ is used

in a clinical sense, it refers to a situation where it causes discomfort and anxiety

for a person. This anxiety motivates physical and emotional problems.

 

So what is a “Fight or Flight” response?

According to traditional evolutionary psychologists, our modern brain function just

like caveman’s brain function. Because the human brain is so complex, it evolves

and changes at a very slow pace over a very long period of time. This idea is called

evolutionary gradualism. Our brain has the same coping mechanisms as caveman’s

brain. As soon as our senses perceive danger/or stress, immediately through

mind - body connection we get physiological changes in the body: You can run

very fast, your quadriceps are filled with blood and oxygen, Your heart rate

increases, your lungs and pupils dilate, take in more oxygen and see better, your

blood flow increases, But your digestion, reproductive organs and immune system

shut down. Because our subconscious mind don’t care about REST and DIGEST. It

only care how to survive.

 

In normal situation:

This perception of danger/stress (real or imaginary) meant to last only couple of

minutes or hours. So your body can naturally switch the Fight and Flight button

off, and switch Rest and Digest button on.

 

Unfortunately Our brain cannot tell the difference between PICTURE and REALITY

In our case of running your own business: Our brain doesn’t know the difference

between Tiger or Deadline in business. It reacts with the same physiological

response. The amygdala releases stress hormones (such as cortisol and adrenalin,

and nor-adrenaline) to prepare your body for fight or flight, even there is nothing

to run from, and nothing to fight.And because most of us stressing out on everyday basis: stress becomes chronic.As a result your amygdala is constantly pumping stress hormones into the blood stream.

 

Cortisol is extremely acidic in nature, and we only can survive having a PH 6.7 in

our body, it starts creating fatty cells to neutralise and prevent damage to protect

your vital organs around the stomach. As a result we put on weight around the

waist and that is why it is so difficult to lose weight around that area, as it is a

protective mechanism in your body.

 

Once the stress hormones runs down, your body starts using other hormones like

Progesterone and youth hormone called Human Growth Hormone, using them as

survival hormones to keep fighting an imaginary enemy.

 

As a result:

  • Decreased Immune System.

  • Digestive Problem

  • High Blood Pressure

  • Ageing

  • Systemic Inflammation

  • Cancer

  • Chronic Pain

In many years of practicing Kinesiology, I have learned many techniques including

chiropractic and physiotherapy to help people to overcome physical problems. But

no matter what I do in the treatment room, it always comes back to emotional

work. Thus, we need to retrain the body to switch on and off the Flight/Fight

response naturally. Otherwise, people will be keep coming and seeing the

practitioners for many years on a regular basis, with only temporary improvement

in their condition.

 

7 strategies to help to manage the stress:

 

1. Start with the basic

When you’re hungry, thirsty or tired, the littlest things can seem overwhelming.

Take a break. Get drink, grab a snack, or walk around the office every 30 mins.

Try to reduce the importance that you place on things.

Take Vitamin Bs, and Magnesium to reduce the effect of stress.

 

2. Breathe

Turn sighs of frustration into exhales of relief. When you find yourself sighing in

frustration, take the cue from your autonomic nervous system to turn those sighs

into exhales of relief. It's a simple way to tap your parasympathetic nervous

system and avoid boiling over:

Inhale through your nose for a count of 5, and exhale as if you're sighing with

relief, out of your mouth, for a count of 7 (or longer). Repeat for at least 90

seconds.

Try to meditate. There are plenty of free short meditation tracks on Youtube, or

other media platforms

 

3. Sleep

Sleep in complete darkness, and make sure you get BRIGHT sun exposure regularly

first thing in the morning after you wake up. It help your pineal gland to produce

melatonin, responsible for a deep sleep.

- Use a low-wattage yellow, orange light at night like Salt Lamp. Bright lights can

shut down melatonin production.

- Take a hot epsom salt bath or shower 1 hour before bedtime

 

4.Get physical

Exercise will reduce stress. Find a workout that works for you, and use it to

manage stress.

 

5. Laugh

This is one of the best stress-busters of all. Laughter and positive attitude will

switch off the button for stress.

 

In the business sense:

 

6. Prioritise and know when to let go

Give yourself more time to do things by planning. When we can’t see what’s most

important, everything becomes important. Decide what is essential – get clear

purpose or goal – and suddenly you can eliminate lots of stressors.

 

Very important: Learn to say NO.

 

If you have a plethora things on your to-do-list? Write a list of everything that is

stressing you. Then ask, ‘If I could achieve just one thing on the list, which one

would I choose? What can wait 'til tomorrow?’

Focus on resolving one source of stress at a time, rather than being swamped by

everything at once.

 

7. Don’t overthink it, it creates irrational thoughts

Perfectionism generates unnecessary stress. While you do need sometimes plan B

in place, worrying about it cause is analysis paralysis and a stress spiral. List the

pros and cons of your choices; sleep on it if possible, so your brain has time to

process the options; then make a decision.

 

"If you can change your response to stress, you can stop it controlling you.”

See a therapist, who is able to keep you on track, and help to prevent the stress,

rather than managing it when it becomes a deeper mental health issue.

 

Elly G

 

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