Dr Chandni Tugnait shares some ways to address stressors before they turn out to be life-threatening
From the moment we are awake, to the time we fall asleep, we are in a state of stress. It's evident that every minute something is stressing us out and it seems like this has become a normal thing in everyone's life.
Constant stress has been the ‘new normal’, for years now. People have gotten addicted to stress unknowingly and for some it is a matter of pride that they ‘have stress’. Although, stress is a physiological response to keep us safe from immediate threat by releasing cortisol, epinephrine and not epinephrine, but, excessive and constant stress can do more harm than good.
Stress is known to lead to insomnia, headache, irritable bowel syndrome, breathing issues, ulcers, high blood pressure, obesity, suppression of the immune system, diabetes, heart ailments and pain in the body. An excess of stress, also known as the distress syndrome, can prove to be very harmful for one’s mental, emotional and physical health. In the current fast-paced world, many a times, we start perceiving the excessive workload, driving in traffic, family concerns, daily deadlines of emails, etc. as stress. The unconscious algorithms are running for all of us. The key is to be aware and then to be able to change the state.
We should pause and breathe; be aware of the present moment instead of constantly chasing ‘the next’ in order to reduce stress in our lives. Especially, post the pandemic, the number of stressors are off the chart — work pressure, financial & economic uncertainty, relationship issues, peer pressure, spike in health issues, sleep disorders, fears, irritability, need for validation on social media and social withdrawal among other thing.
Stress has become a silent killer — it eats you up gradually until it becomes too difficult for you to control what you feel and how you act towards others. Do not let stress control your life; control your stress instead, by doing things that can help lessen the feelings of anxiety. A great help in managing stress and increasing the levels of energy is a fixed morning routine where one takes out time to feel gratitude, meditate, read a few pages of a book while sipping tea, exercise, write a journal and take a cold shower. Needless to say that this routine is effective only post a wholesome seven-eight hours of sleep.
Read on for some quick ways to ease stress.
Communion with nature
Nature has the ability to calm and heal. Take a walk and look at the trees, leaves, grass and sky; feel the breeze. Few minutes with nature daily can assist greatly in calming the mind and reducing stress.
Take frequent breaks
Don’t drown yourself in hours and piles of work. Take frequent breaks and in those breaks stretch a little, walk a bit, take few deep breaths, listen to your favorite song or read a comic strip; anything that helps you relax.
Meditation and breathing
Daily meditation of five-15 minutes is known to have a profound impact on calming the mind and releasing stress, worry and anxiety. You may focus on your breath, a mantra, silence or any other focal point. Make sure you stick to a technique and do not keep hopping from one to another as that may slow the progress and may cause you to stop the practice completely. Deep breathing and other breathing exercises are wonderful for mindfulness.
Technology detox
For a few hours everyday, keep away from technology. Spend time with your family and friends without your phones, laptop or television. Focus on your connections with people to reduce stress and increase joy in life.
Gratitude
Make gratitude and appreciation a part of your life. Say it out aloud. Appreciate your body, your phone, your sneakers, your beating heart, your best friend — every big and small thing that adds value to you and your life.
Have fun
When was the last time you let yourself loose? When was the last time you laughed without the fear of being judged? When was the last time you took time out for yourself? Be a kid. Try new things. Have fun and remember, laughter is the best medicine for stress release.
Seek support
It is important to confide in someone who offers a non-judgmental space for you to share all that you desire. Ask for help from friends and family when you feel distressed; don’t assume that others won’t understand. In case of chronic stress, seek help from an expert.
It’s about time people acknowledge the colossal impact of stress and make some lifestyle changes to address the stressors before stress becomes life-threatening for them. Stay healthy!
(The author is a psychotherapist, life coach, healer and the founder as well as director of the Gateway of Healing.)
