Stress
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“Stress” is a term we hear on a daily basis and we probably all recognise what it feels like. The NHS describe stress as “the body's reaction to feeling threatened or under pressure”. We can feel stressed for a number of reasons, but commonly this can occur when we have lots to do, don’t have much control over what is happening or demands are placed on us that we find difficult to cope with.
A certain amount of stress can help us take action, meet the demands of our daily life and get results. To offer a basic example, it’s like cramming for an exam – a little bit of pressure helps to focus our attention on the job at hand. However, too much stress can often feel overwhelming, it can cause us to become unproductive and when we’re in this state of mind it can be difficult to know what we can do about it. A YouGov Poll taken in 2018 found that over the previous year, 74% of people felt so stressed they were unable to cope.
The root cause of stress is emotional so time needs to be spent gaining insight into what is triggering it and modifying our behaviours. However there are things that we can do on a physical level to help control stress and exercise is one approach.
“When we feel anxious, our bodies physically release the hormones cortisol and adrenaline. (This is the body's automatic way of preparing to respond to a threat, sometimes called the ‘fight, flight or freeze’ response. “It has been proven that exercise reduces the levels of adrenaline and cortisol in our body. It also stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators. Endorphins are responsible for the "runner's high" and for the feelings of relaxation and optimism that accompany many hard workouts.” (Harvard, 2020).
Stress can have an effect on a number of our behaviours, including causing us to eat less healthily. A 2018 YouGov poll found that 46% of people reported that they ate too much or ate unhealthily due to stress and 29% reported that they started drinking or increased their alcohol consumption. Eating unhealthily and consuming alcohol can also have a detrimental effect on our emotional wellbeing, so this along with the stress causing it all adds to the negative affect on the body. Our sleep may also be affected when we are stressed so it is important to notice this and take measures to improve the situation.
Below are 6 things we can all do today to help our bodies deal with the stresses daily life puts upon us:
Plan ahead – Plan your day ahead the night before (as much as possible) so that you are ready for what is coming. Also schedule breaks in your day so that you have a few moments to breath and focus on yourself.
Break tasks down – Break down jobs which feel unachievable in to smaller tasks and congratulate yourself when you complete one. This will keep you moving forward even when the target seems a long way away.
Exercise – This will take you away from the stressful situation and make you calmer so that you are more able to deal with the problem when you go back to it
Think positive – This can often be tough at times of stress but try to list 3 things each day that you are grateful for. This can help us realise what we have and put perspective on some problems.
Reduce your caffeine intake – Caffeine can elevate our cortisol levels. If these are already high due to stress it is likely to make you feel more anxious. Try switching to decaf teas and coffees.
Get some fresh air - Getting out into nature, running, walking or cycling in the fresh air can be a form of ecotherapy and help calm us.
Exercise and a good diet won’t make your stress disappear but focusing on maintaining good habits with diet, exercise & sleep can go some way to improving how well we cope in times of stress.