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Stress and how to manage it

Stress is a normal and necessary physiological response designed to keep us safe. However, many of us find that we have a stress response to day to day occurrences, things that aren't life threatening, and therefore we are too often subject to the rush of chemicals and hormones (such as adrenaline, cortisol and norepinephrine) that happens when our body feels under threat. This can lead to a range of health issues and have a longer term impact on our mental health and emotional well-being.


How might stress affect us?

Stress can show up in the body in a range of different ways and we all have our own tolerances for stress and our own reactions to it. Some of the most common ways we see signs of stress in the body are:

  • Increased aches and pains

  • Skin complaints

  • Headaches or migraines

  • Brain fog and a lack of ability to finish tasks

  • High blood pressure or palpitations

  • Irritability, frustration and moodiness

  • Indecision, self doubt and poor concentration

  • Panic, anxiety and overwhelm

  • Indigestion

  • Isolation and self medicating with alcohol for example


We also know that prolonged, or chronic, stress can contribute to issues such as heart disease, high blood pressure, immune system issues, strokes, Irritable Bowel Syndrome (IBS), ulcers, diabetes, and allergies. It's thought that the link of stress to so many conditions and illnesses could be related to it's role in increasing inflammation in the body.


Stress & Inflammation

Some research suggests that 75-90% of human disease is related to stress and inflammation, including most cardiovascular and metabolic diseases and neurodegenerative disorders. The stress hormones, such as cortisol, are thought to be responsible for causing decreased sensitivity of immune cells and for stimulating the production of pro-inflammatory substances, such as cytokines which contribute to inflammation in the body, ultimately leading to illness.


What can we do to protect ourselves from the effects of stress?

In the same way as a runner might train their body for a marathon, there are things we can do to help train and condition our bodies and brains so that we're better prepared to deal with stressful situations when they arise. When we're feeling stressed and under pressure, we often can feel overwhelmed and we don't feel we have the time, or perhaps the motivation, to look after ourselves as perhaps we should.

It's important not to put even more pressure on yourself at times of stress, don't beat yourself up for not having cooked a nourishing meal, exercised for half an hour, written in your journal and give yourself a facial before going to bed at 10pm! These things are all fabulous things to do, but if you're living with chronic stress it can just feel all too much.


Instead, start with just one thing for 5 minutes a day and build from there. It's more important to do one small thing consistently as you'll feel good about that, you've achieved it! Don't set yourself up to fail with unrealistic expectations of yourself. Here are some ideas of things you could try to incorporate that don't take long and can start to build into healthy, resilience building and stress-beating habits!

  • Don't be a slave to technology

    • Turn notifications off and keep the phone away from you on an evening or at times when you want to relax

    • Don't sleep with the phone in the room, use an alarm clock and keep the phone elsewhere

    • Allow yourself timed blocks for things like social media or reading emails and don't go over that

    • Respond when you plan to - don't be available on your phone all day, every day

  • Get a good night's sleep

    • Stick to regular times to go to bed and to wake up as far as you can

    • Try to get to sleep before 11pm, this is important in Chinese Medicine as it's the time when your Gall Bladder and Liver energy is highest and therefore when it can repair from the stresses of the day

    • Sleep routines and sleep hygiene can help if you're struggling to sleep. This article from the Sleep Foundation has some good ideas https://www.sleepfoundation.org/sleep-hygiene

  • Get moving

    • Try to factor in regular movement every day, that doesn't need to be formal exercise, it can be cleaning the house, taking the stairs instead of the lift, a quick 10 minute walk down the street and back. Moving your body and getting the blood flowing helps reduce stress and support your Liver in Chinese medicine.

  • Breathwork

    • Breathing exercises help to re-set your nervous system and allow you to calm down

    • They can also encourage better breathing day to day if you get used to belly or diaphragm breathing which all helps regulate the nervous system better. Follow @yorkshirebreathschool on Instagram for some hints and tips

  • Learn to say 'No'

    • Easier said than done, I know! It's important to protect your energy and your own well-being by learning to say 'no'.

    • Saying 'no' to things that we don't have time for or don't want to do helps on two levels, firstly by freeing up time to rest or to do something that does bring you joy and secondly by making us feel more empowered and in control which can, in itself, help to reduce feelings of stress.

  • Prioritise & manage expectations

    • Utilising time management techniques can help you to identify your priorities and set realistic goals each day which can help avoid overwhelm and that freeze response where you can't seem to get going with anything.

    • Be challenging with your 'to-do' list and identify just 1-3 things each day that you will get done and schedule realistic timeslots to achieve that. No more than 20-25 minutes at a time, break each task into smaller parts so you can accomplish them within that time.

    • Be clear with yourself and others when you will realistically be able to complete a task

  • Time for you

    • I know it may seem impossible but factoring in time for yourself EVERY DAY can make a huge difference to how you feel. It's easy to put ourselves last on the list but that can only go on so long before we start to suffer. You deserve to be happy and healthy just as much as everyone else in your life.

    • Even just 5 minutes to enjoy a cup of coffee in the garden or read a few pages of your book or chat with a friend can help you to relax and sends a message to your subconscious that you do matter and you are worthy of spending time on which can help build self esteem and resilience.

  • Gratitude

    • Research shows that taking time each day or each week to think about things we're grateful for can help support our feeling of well-being. You don't need anything fancy, just a piece of paper and 5 minutes perhaps over a morning coffee or as part of your bedtime routine, to think about something you're grateful for. It could be you're grateful for a friend or family member, you might be grateful to someone who showed you a kindness that day or for the flowers beginning to bloom in your garden or for the 5 minutes to sit with the coffee you're drinking.

    • It's easy to forget how much there is to be grateful for at times, especially when you may be going through challenges with your health or feeling your body is letting you down. Remember to focus on small positives and see how it can make a difference to how you feel.

All these suggestions are designed to help replenish you and look after your physical and mental health. Doing things that bring you joy or help give you a sense of calm can re-build your resilience and allow you to better cope when stressful situations arise. We can all find 5 minutes in a day, however busy we are, so give it a try!


Acupuncture for Stress

Acupuncture is fantastic for supporting you with managing stress and reducing the impact it has on your health. Acupuncture regulates the nervous system, lowers cortisol, reduces inflammation, balances hormones and promotes deep relaxation, helping you feel in control, focussed and energised. It also optimises your sleep cycles which are so often disrupted during periods of stress and can give you an energy boost to give you the energy you need to deal with stressful situations. As a whole body, holistic treatment, acupuncture will also help with associated impacts of stress, such as digestive issues, jaw tension (TMJ), headaches, poor sleep, anxiety, etc.


If you can't make it to the clinic, or if you'd like to boost your treatment between sessions, there are some acupressure points and techniques that can be really helpful. Take a look at the PDF below for some suggestions, and don't forget ear seeds can also be really useful during periods of stress and are suitable for children from age 12.







I hope this has been helpful and informative and if you'd like to speak to me about how acupuncture could help you with stress, please get in touch!

 
 
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