Stress is a natural and unavoidable part of life, but sometimes stress can become overwhelming and difficult to manage.
Too much stress can have negative effects on our mental and physical wellbeing and how we behave and communicate with others, ultimately affecting our relationships and quality of life.
But stress can also improve our concentration and productivity levels in small or manageable amounts!
Stress: a good thing?
Stress may feel inconvenient (and unwanted), but a little bit of stress can actually help in our daily lives.
Stress is a hardwired physical response that is most useful when we’re experiencing ‘fight or flight’ situations, for example, if we were standing face to face with a wild tiger (perhaps a rare occurrence in Australia, but none the less scary!).
Educator Sharon Bergquist says that when we feel stressed, the ‘adrenal gland releases the stress hormones cortisol, epinephrine (also known as adrenaline), and other hormones, and as these travel through your bloodstream, they easily reach your blood vessels and your heart’.*
So these ‘stress hormones’ help to prepare our body for challenging or scary situations by giving us a boost of energy. They can help us when we’re competing in sport, during public speaking, or when we see someone who’s been involved in an accident and needs help.
But the effects of these hormones can also hinder us...
When stress becomes too much
When adrenaline is released in our body, it makes our heart beat faster and increases our blood pressure.
This can lead to shaking, sweating, tingling or numbness in the limbs, chest pain, fainting, panic attacks and asthma attacks – all of which can make it impossible to run away from a tiger or complete stressful tasks such as public speaking.
When we continue to experience stress on an ongoing basis, this can have long-term negative effects on our mind and body.
Chronic stress can even play a role in the shortening of our lifespan and the development of chronic illnesses.
The symptoms of heightened, ongoing stress can also create further issues that feed into our stress levels, creating a vicious cycle. For example, stress can cause a lack of sleep, and a lack of sleep can increase stress levels.
Some symptoms and effects of stress can include:
- Anxiety and depression
- Concentration and memory issues
- Changes in appetite and weight
- Chest pain and/or heart palpitations
- Decreased immune system functionality (therefore higher risk of colds and flus)
- Digestive problems, such as stomach aches and nausea
- Headaches or migraines
- Heart disease (long term)
- Increased blood pressure
- Irritability, anger or restlessness
- Muscle tension
- Trouble sleeping or bad quality sleep
If you’re constantly feeling stressed, can’t catch a break, and are experiencing any of the above symptoms, it might be time to do something to help!
How can I reduce stress?
1. Physical activity helps to release tension and stress hormones
Prioritise 30 minutes of exercise a day, whether it’s walking, jogging, following online exercise tutorials at home or heading to the gym.
Exercising can give you time to clear your mind and release tension you’re holding in specific parts of your body, such as in your shoulders or hands.
If you’re struggling to find time to fit in exercise, try going for a walk on your lunch break, getting off the tram one or two stops early, or walking to your local shops instead of driving.
2. Mindfulness helps bring us back to the present moment and be more in tune with ourselves
Practicing mindfulness can enable us to identify the cause of our stress and create a more positive and mindful outlook on everyday aspects of our lives.
Examples of mindfulness can range from eating slowly to appreciate the flavours and textures of a meal; noticing where your body is holding tension and what internal or external factors have caused the tension; and checking in with your feelings throughout the day, locating the source of negative emotions, and considering ways to have a more positive outlook.
Meditation is another useful tool for calming the mind.
Meditation and mindfulness have similar methodologies, but meditation has a stronger focus on stilling the mind and body and releasing all thoughts and tension. Meditation is best practiced in a comfortable position, sitting or lying down, in a quiet environment.
There are some great free mobile apps that can guide you through mindfulness and meditation, including Smiling Mind and Insight Timer, and there are heaps of helpful videos and recordings on YouTube and Spotify.
3. Nutrition is important for sustaining a healthy mind and body, so that we can cope with life’s challenges
A healthy diet can do wonders for both our mood and physical wellbeing.
Reducing caffeine and sugar can help to avoid energy crashes, and foods with Omega-3 fatty acids (such as fish) can improve mood. Pumpkin seeds and bananas have also been shown to reduce anxiety levels.
It may be unrealistic to eat healthy all of the time, but having a balanced diet (which includes little rewards such as chocolate from time to time) is essential for a healthy mind and a healthy body.
4. Sleep gives our mind and body a chance to rest and recuperate
It can be difficult to get quality sleep when you’re feeling stressed, but making enough time for sleep is important.
Eight hours of sleep is recommended for adults every day, with more for children and adolescents.
If you’re struggling to fall asleep, try turning off all screens and bright artificial lights one hour before bedtime. During this time you could try reading or listening to music, talking to your spouse, or even drawing or journaling.
5. Getting organised can help us feel in control and reduce stress
When there are a million and one things to do in the day, the thought of organising and planning can add to stress levels. But good organisation skills can help to reduce stress by ensuring that you’re prioritising the things that really matter.
To improve concentration and productivity levels, make sure you plan – and take - regular breaks throughout your day.
Don’t be afraid to delegate tasks or ask for help from others. In fact, asking for help is a great way of showing others that you value them and the support they can offer, and can help build connection.
6. Seek professional help
If stress is clouding your day-to-day life and you feel like you can’t stop worrying, seeking professional support is recommended.
Talking to a counsellor or mental health professional can relieve stress, because having someone who will sit and listen to you, without judgement, can feel like a weight lifted off your shoulders.
But counsellors can also recommend ways you might be able to reduce stress in your life and improve mental wellbeing, or suggest how you may deal with a situation that is causing you stress.
Professional help is particularly recommended for anyone who is turning to alcohol, drugs or tobacco to deal with their chronic stress (and trained Alcohol and Other Drug Counsellors can provide specialised support for people experiencing addiction).
Sometimes stress can’t be avoided, but learning tips and tricks to reduce stress can be life-changing.
If you would like to seek professional support, visit your local GP for help or contact us for support from a mental health professional (links below!)
Resources:
- Professional mental health support:
- TED talks:
- Mobile apps for meditation and stress relief:
Liz Gellel | Marketing Coordinator – Digital Lead
Read more: