'Inhale relaxation, exhale the stress' - Anonymous
Stress, how do you cope with it? Do you recognise the signs of being stressed? symptoms that may be felt, physically, mentally or emotionally?
There is no escaping it, inevitably we will all suffer personal challenges in our lives. Yet, we are very proficient at hiding stress from others, and sadly, from ourselves.
We may feel we are failing, letting others, and ourselves down, shame can be a powerful and negative feeling that can cause us to hide from facing anything.
We all know that the top stress factors are major life changes, either periods of transition, loss of loved ones, health, divorce, job, or home, including moving house.
Sometimes though, stress can be the build up of many smaller 'day to day' pressures, each of which on their own would be manageable, but altogether, and over prolonged periods of time they can be very damaging to our wellbeing.
It is essential we learn to recognise not only our own signs of stress, but the stages of our stress, or that of those we care about, so we may accept how we are feeling, and more importantly, help ourselves, and others to manage it in an effective way.
The pace of life relentlessly increases, the expectations we place upon ourselves, combined with that of society will not stop, but you can take back some control for your health, and the quality of your life now, and for your future self.
The ancient Yoga techniques of breathing, meditation and asana (physical practice), along with the slowing yourself down and reconnecting to yourself across your physical, mental and emotional levels can help in reducing your stress, and tensions.
This supports so many of our body systems, from circulatory, nervous, respiratory, endocrine, digestive, muscular, skeletal, urinary, excretory, reproduction... to name a few. Stress has a negative impact on all of these.
Remember, we are beautifully complex beings, and all of these systems, each have an individual function, but they all work in harmony to keep our whole being healthy.
Yoga gives us an outlet, to release through our breath, the movement is intentional, this helps you to be more present, if you're in a single moment you can feel more relaxed, and free, this is a powerful technique to rebalance, reconnect, restore and gain perspective , not just of the world, or situations around you, but a deeper understanding and compassion for your emotions, and thought processes.
It is an empowering realisation that you can have control over your body, your breath and your mind, and is a place you can turn inward to at any time, it is your home. This gently teaches us and provides a way for us to release and let go of that which no longer serves us. It can release a lot of hidden stress we've perhaps been holding onto for a prolonged time, it is healing, it can be traumatic, but it is self care, self preservation and self restoration.
A yoga practice is a journey of dedication to yourself. Learn to let go of perfection. You are enough, and no matter how stressed, or low you may feel. You are always more than enough, you are everything and more. Always ask for help if you need it, talking things through is strength in you.
Yoga has helped me to connect to myself, so I may understand myself, and of the fluidity and impermanence of each moment in time, that change is the natural order of the universe. Ancient Yoga philosophy teachings have also deepened my knowledge that despite all the evolution, and chaos around us and our ego the true essence of who we are never changes.
I find this is a comfort and a strength during stressful times. It makes room for gratitude, and there is always, always something to be grateful for.
Symptoms of stress (may include)
- high cortisol, adrenalin
- prolonged stress causes adaptation and becomes our way of life, so we are unaware we are in a constant state of 'fight or flight'
- ineffective breathing, shallow, chest breathing
- elevated heart rate
- compromised immune system, you may feel run down, or get illness regularly
- craving sugar, or processed foods
- ineffective absorption of nutrients
- insomnia
- compromised reproductive system
Eventually, one or more of these will show up as physical signs, if you do not adjust and care for yourself, this can ultimately, become burnout. This is a serious condition and it can take many months or even years to recover from.
Learn to recognise and feel your stress levels and find a way that works for you so you may release it. For the most valuable thing you have is your health.
Three Stages of Stress
your fight or flight is activated for periods of time, when you rest or rebalance you may feel exhausted.
when you adapt to feeling and living your life in fight or flight, your body is constantly in this state and doesn't rebalance its self. You may always feel tired, moving, talking and eating at an accelerated and unnatural pace. your immunity levels are lowered.
complete exhaustion, the prolonged state of stress causes serious physical and mental consequences, these can manifest as burnout, breakdown, heart attack and chronic depression.
We are all human, be gentle with yourself, but 'check in' with yourself regularly, how do you feel? notice the everyday actions you are taking, be forgiving of yourself and others, we are not machines.
As a yoga teacher I know how healing a practice can be, whatever your situation, whatever your journey looks like, you may take from it what you need. It can profoundly change your life, softening you, empowering you, and most of all nurturing you to accept, and love yourself.
This takes time, this is why it's called practice.
Way to cope with stress, may include,
- listening to your body, it's sending messages to you all the time.
- take five minutes to just 'be' in your day, connect to your breath, or if possible sit or lie down to relax completely.
- bring your awareness to the feelings of stress, and be intentional in slowing down your breath during these moments.
- practice yoga, this can be little and often. Yoga means 'unite', holistically, it can offer you release, rebalance and restoration.
- eat nutritious foods, as natural and fresh as possible, try and stay away from processed goods.
- mind your mind, positive affirmations, company and self talk, this can be difficult, always, always ask for support if you need it.
- start a regular gratitude practice, this can be as quick as five mins or less out of your day, but the positive benefits are uplifting and enrich life.
- remember you can control your breath, thoughts and actions, let go of what you cannot control. (not easy I know)
Take care of yourself. I teach yoga and meditation at www.hltherapy.com (book online)
I'd love to see you in class. I've listed some websites below that may offer support during stressful times and have advice on managing stress. you are never alone.
Jo x
Useful websites
Online Yoga
or go to https://m.youtube.com
type in Yoga With Adriene.
lots of free yoga classes and meditation to choose from.
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