Our bodies are designed to go into a state of fight, flight, or freeze in times of crisis. However, once the threat has passed, we are supposed to transition out of it. Staying in an acute stress response for extended periods is detrimental.
A prolonged stress response negatively impacts the systems in your body. Inflammation, poor digestion, high blood pressure, and increased glucose levels may result, and your immune response will not be as effective.
Many of us need strategies to increase our capacity to handle chronic stress. We need to be intentional about doing things that help us unwind in a healthy way. Sometimes the thing we need to "do" is to simply be. Not just mindlessly scrolling on our phones, but consciously choosing to relax.
Let’s look at some stress management techniques that you can use to regulate your nervous system and stay balanced.
Grounding
Bringing awareness to the present by drawing your attention to your body and surroundings is helpful. Since most concerns are about the past or future, focusing on the present can give a sense of peace.
Grounding practices do not have to be complicated. It can be as simple as intentionally looking at your surroundings, noticing sensory input, or closing your eyes while you focus on your breath. You may also consider exploring some of the following structured grounding exercises.
- Box Breathing (Healthline)
- 5-4-3-2-1 (The Blissful Mind)
- Basic Breathing For Stress Management (Harvard Health)
- Self-Compassion Meditations (with Kristen Neff)
Enjoyable Activities & People
Life-giving activities and social connections bring joy while reducing stress.
You might want to…
- Go for a walk
- Snuggle up with a book
- Take deep breaths of fresh air
- Listen to bird noises or other natural sounds
- Lie on the floor and stretch
- Play with a child or a pet
- Savor a small piece of dark chocolate
- Listen to music
- Sit in silence
- Make a cup of tea
Or connect with others…
- Get together with a friend
- Call your loved ones
- Use video calls to be face-to-face with those who live at a distance
- Text someone you’ve been thinking about
- Smile at those you walk by throughout your day
- Get to know your co-workers
- Join a club (sports team, book club, religious organization, etc.)
Practice Gratitude
We can cultivate gratitude by noticing what brings us contentment or joy. These feelings of gratitude activate the hypothalamus and flood the system with dopamine, which decreases the stress hormone cortisol.
You might feel grateful for…
- friends or family
- jobs that provide for your needs
- fresh air and time in nature
- items that bring you comfort
- opportunities for growth
- basic needs that are met
- safe areas to live
Our culture seems to thrive on stress, but our physical bodies do not. What techniques mentioned above could you try today?
Dr. Jamie