How your body responds to stress
Stress is best defined as an emotional and physical state where the body is getting ready for the "fight or flight" response.
During the fight or flight response the body releases adrenaline, experiences palpitations and increased sweating that lasts until the perceived threat is over, or until the body falls into exhaustion and can no longer sustain this state. The stress can cause a lack of sleep, inability to focus, and changes in our eating habits.
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Stress is a useful warning sign that we may be pushing it too far. It is important to learn to recognize and respond to it.
- Becoming aware of what triggers a stress response can help us avoid or deal with them.
- Look after your body physically to build resilience to stress. Eating sensibly, sleeping well and taking regular breaks can help our bodies function better.
- Make healthy changes to your routine. If certain people cause us to feel uncomfortable, perhaps reduce the amount of time we see them.
- Engage in activities that make you happy. Perhaps you have a hobby you can incorporate into your life.
- Say no when necessary. If we spread ourselves too thinly, the quality of our relationships and work may suffer.
- Practice mindful deep breathing. Breathe in for a count of 4 through the nose, hold for 2, and out through the mouth for a count of 6.
- Engage in informal mindfulness. When you're out walking for example, listen to birdsong or feel the warmth of the sun.
- Keep evergreens or use your other senses to support feelings of relaxation.
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Our mind may be the key tool in handling stress. And it needs rest to recover and handle the stressful situation in a better way.
- Meditation: Our mind is an emotional muscle, and meditation is the tool to make it rest and restore itself. Controlled breathing is one of the best ways one can improve concentration, vitality and boost one's immune system.
- Journal writing: whether it is a daily journal, or a mission statement or even a priority list, it can help us reflect on our situation, change our perception, and identify obstacles that may be hindering our goal.
- Sweat out your stress with a high intensity workout. Or do the opposite: completely wind down in a tai chi class.
- Spend time with someone who makes you laugh.Â
- Grab some pencils and a colouring book. While youâre colouring in, you are slowing your thoughts and using your creativity.
- Dance around the house to your favourite music.
- Head outside for fresh air and a close encounter with the natural environment.
- Turning off your screens and devices can help you switch off your thinking. On the flip side, watching a funny movie or talking to someone on Facetime can help you feel better too.
- Eat a banana or a potato. These foods have potassium, which can improve your bodyâs energy and recovery.
- Find a repetitive activity, such as knitting, wood carving or making jewellery. The simple act of repeating a skill with your hands can relieve stress.