Technically, stress is a physiological state of mind that responds to the environmental stimuli requiring action, like “fight or flight."
If all our problems were ones that could be solved by fighting or fleeing, our stress would be short-lived and we could move on the repair mode. But, in the modern world, the vague sense of impending doom becomes almost like an old friend. Our “to do” list is never complete and we never feel as if we’re truly measuring up.
One of the biggest sources of modern stress, leading to the most deadly chronic, low-grade stress response, is feeling as though we can’t or shouldn’t change where we want to. For example, you need your job but your boss is irrational. Or you can’t afford to move but your neighbour is so inconsiderate. Or every month is a financial struggle to pay bills and buy food. Many of us are exposed to multiple frustrations like these every day. It’s these chronic problems that raise our blood pressure, inflammatory markers and risks for many diseases.
Here’s a four-step plan to meet your frustrations head-on. It is not effective to grin and bear it or conversely explode with anger. Both of these reactions lead to the same negative health outcomes.
Take deep breaths. In as little as one minute, deep regular breathing can alter your neurochemical response to reduce the stress hormones and increase the reparative ones. Use your nostrils only, if possible, for greater effect. To target even more, count to five seconds on the inhale and the same on the exhale. This will take about six breaths to start feeling the effects.
Be helpful. Humans are pack animals by nature. We are hardwired to absolutely need connection and to feel integrated with our tribe. By looking outside your own needs, temporarily, and offering open-heartedly of your talents, with no reciprocity necessary, you create that connection.
Focus on the present. Ninety per cent of the thoughts that ramp up chronic stress have something to do with the past or what might happen in the future. Simple math proves that 90 per cent of what’s hurting you now could be alleviated by focusing on the now. A time-honoured technique, that has been featured in every major health and spiritual tradition since the beginning of time, is focusing on the breath. Simply observe the subtle shape change as your body inhales (for example, air in the nostrils or the rise of the belly) and the corresponding changes as you exhale. Adding a meaningful phrase or mantra can enhance the focus, such as “Peace,” or “I am grateful now."
Laugh a little. A good belly laugh exercises the muscles of the core and creates stimulation of a large, wide-reaching nerve called the vagus nerve. The fibres are particularly concentrated in the belly, chest and throat. As the nerve is massaged by laughing out loud, it sends “feel-good” signals to the brain. It is true that laughter is the best medicine!
There may be no current fix for a bad boss or impending bankruptcy, but these techniques will help you survive the stress for now. And with less chronic stress fatiguing your brain, you may just find a creative solution!
