How can you find calm when stress feels like it is taking over your life
Feeling stressed could be how we sum up 2020.
So much is different for us now, compared to the beginning of 2020. We have had to deal with things we would never have imagined. Lockdowns, job losses, social distancing, being apart form loved ones, financial losses, unable to travel overseas, business failures, friendship changes, relationship strains, home schooling, illness…the list goes on.
Underneath all this, and what I feel is the biggest issue, is the feeling of not being in control of what’s going on, both now and in the future, and feeling vulnerable. So it’s not surprising that by feeling this, our bodies and brains are reacting quite differently to when we are in status quo, our comfort zone, in our ‘normal life’.
This response is normal if it were for short periods and then our system goes back to calm. We can relate to these feelings of normal stress when we are to do an exam, go for a job interview or present in front of people for example. It is short-lived.
However stress can become harmful if our body is constantly in this heightened state of preparedness. Many of us can relate to feeling like this for a good part of this year. And when our bodies experience chronic stress they find it harder and harder to return to a normal level of hormone activity. Health problems can occur which can impact many systems in our bodies (cardiovascular, respiratory, sleep, immune and reproductive). It can also increase our risk of chronic disease and mental health issues.
So while we may not be able to change all of the stress triggers such as what is happening to us on a global level due to this pandemic, or at a personal level with what is happening to us in our work, etc, we do have control over how we look after ourselves. There are several ways that we can introduce calm to our days so that our bodies and brains have the opportunity to reduce the effects of stress.
Here are my top 5 tips for helping you to find calm
1 – Breathe
Take slow deep breathes, feeling your belly go out as you breathe in, and your belly go in as you breathe out. Keep your shoulders and chest still. Focus on your breath, preferably as you breathe through your nose.
2 – Nature
Get outside into a blue or green space. Find some tress, vegetables garden or patch of grass, a lake, pond or river. Use your senses to take in the natural world. What do you see, hear, smell, feel?
3 – Pause
Stop what you are doing and lie down on the ground. Forget what you have done, and what needs to be done. Just stop for 10minutes and let your body feel the stillness.
4 – Gratitude
Think of 3 things you are grateful for. They may be small yet have a significant impact. Focus on what you give thanks to, what lights up your day.
5 – Move
Do some exercise for at least 30mins. Move your body and get the ‘feel good’ hormones pumping. A brisk walk, a run, yoga or a bike ride. Enjoy the contrast from pausing in tip #3 and now move with intent.
Your body, brain and mind will be so thankful that you took some time to look after yourself during a time of stress. There may be other activities that help you to find calm so add these to your day. Find out what works for you and make it a part of your routine to add in opportunities for calm.
If you need help to manage your stress and you wish to introduce more calm to your day, be in touch. Health coaching can support you with this. Alternatively, visit your GP to find out what other options are available to you, if you feel that your stress is having a significant impact on your life.
Photo by engin akyurt on Unsplash