Stressed the fresh out

​Are you stressed the fresh out? Me too! Even if you’re not stressed out right now, I am sure you have experienced it at some point in the past. For me it can show up in different ways, but when I am MEGA stressed my neck feels the burn… and not in a good way.

The American Psychological Association explains that our muscle tense up with stress because our body goes into protection mode. This reaction is to avoid injury or pain. The problem is many of us experience CHRONIC STRESS which puts us in a constant state of guarded muscles. OUCH. This can cause headaches, neck, and shoulder pain. Phew I am normal! 

How can we stop this perpetual stress cycle? Obviously run away from all our troubles and triggers. Just kidding. Here are some things that help me.  

1. Just breath - Our brain tricks our body alot (hello making muscle tense for thoughts in our brain…. no bear in sight). Tap into your parasympathetic system “rest and digest system” by focusing on your breath and slowing it down. There are tones of guided breathing exercise on the web. Like this one here. 
2. Sleep- I don’t know about you, but if I don’t get enough sleep, I am a monster. On days I am well rested I can handle all the worlds problems, on days I don’t I am a puddle. Sleeping does require discipline and I am sure you have heard all the tips and trick (stop screen time 1 hr before bed, have a bedtime, blue light glasses etc) so wont go into that. BUT I want to talk about something else.  Have you noticed how society had kind of glorified “early risers” like the only people who can be successful wake up at 5 am? I don’t really think 5 am is optimal for EVERY HUMAN. So, if you find at night your totally energized and can take on all the things, cool. Just aim to get those 8 hrs of slumber. Don’t try to be something your not.
3. Reduce Stimulants- Try to avoid situations that are triggering or have a plan how to effectively deal. If your job is anxiety provoking, try pinpointing the issue and plan how to effectively address it.  Your avoidance of an uncomfortable conversation can literally become a pain in the neck. Stimulants can also be substances like coffee. I would NEVER tell anyone to quit coffee (aka life blood) but if you find after 2 cups you get the shakes and super paranoid you might just want to stick to one and then find a yummy low caffeine tea for the rest of the day! Decaf coffee works too. Note: this planning isn’t the best to do in moments when your mega stressed. I would make this plan when I am calm cool and collected so I can be logical NOT emotional.
4. Exercise- Of course exercise is part of this list! Exercise will mostly likely READ: ALWAYS be on my lists because I love it and it’s medicine.  So, exercise mimics stress with increased breathing rate and increase blood pressure. And to be honest it is stress. Cardio and resistance training puts stress on the body and makes your muscles stronger. The benefit of exercise the Mayo Clinic reports is that your body releases endorphins that help combat stress. Bonus it can help you sleep to. Specific types of Yoga or Thai Chi can tap into your breathing rhythm and be very relaxing.

Okay so real talk, these areas are things I am working on, minus the exercise that is my area of expertise. So lets go through some breathing and stretching together to reduce our stress.
Introducing the 15 minutes for…. Series. In this YouTube series I will bring you through videos for healthier living from rehabilitation to general health practice. Always exercise based, Always 15 mins.
This week is 15 minutes for Stress.
So lets do it!
 

References
APA - Stress effects on the body Retrieved from: https://www.apa.org/topics/stress/body
Mayo Clinic - Stress Management retrieved from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469