All strategies for coping with stress involve regulating the nervous system.
The autonomic nervous system, which regulates the stress response has two aspects; sympathetic and parasympathetic aspects. This nervous system also regulates all of the automatic functions of the body including our circulatory, digestive, respiratory, immune system functions, etc.
When we are stressed, the sympathetic nervous system is activated and we experience a range of bodily responses, often known as “the fight or flight” response. These include:
- Increased adrenaline and cortisol levels.
- Elevated heart rate and breathing rate.
- Reduced blood flow to the brain, and a decrease in immune and digestive functions.
- Reduced serotonin (a mood regulating neurotransmitter – the levels of which are lowered in anxiety and depression – often called ‘the happy hormone’) and melatonin (a sleep regulating neurotransmitter).
Alternatively, when we are relaxed the parasympathetic nervous system predominates. This is often referred to as the “rest and digest” or “relax and rejuvenate” aspect of the autonomic nervous system. The bodily responses that occur as a result of parasympathetic nervous system activation are essentially an exact opposite to those that occur during sympathetic nervous system activation. These changes are known as ‘the relaxation response’.
Ideally, or when our body is in balance, these two aspects of the autonomic nervous system are also regulated, or in balance. This would be wonderful, if it actually occurred. We would live a life where we experience far more energy and mental clarity and far less disease.
However, in the modern world, we rarely live according to how our bodies are built. Anthropological research has found that it takes 40,000 – 100,000 years for a change in our environment to be genetically assimilated by our bodies.
40,000 – 100,000 years ago we were wandering the land. Apart from the odd acute stressful event that may have threatened our lives, we lived predominantly stress-free (or with very little stress).
A lot has changed in the world since, especially over the last few hundred years. We are exposed to far more stress, most of it constant chronic moderate level stressors. Be those mental, emotional, nutritional, postural or environmental stressors, they all place a load on our nervous system and can disrupt the fine balance needed to live in homeostasis.
The consequence is that we live in perpetual ‘fight or flight activation’ or sympathetic nervous system dominance. It doesn’t take much to realise that having the bodily responses that result from this state as our predominant mode of functioning will not be good for our long-term wellbeing.
Therefore the key to coping with stress is to establish a balance in our autonomic nervous system by doing anything we can to induce parasympathetic nervous system dominance, or put simply, doing anything we can to relax.
Some great strategies for achieving this include:
- Meditation – defined physiologically as a ‘hypometabolic state of parasympathetic dominance’, meditation is the best stress reduction strategy of them all. Reviewing the findings of a wealth of research on the physiological and psychological benefits of meditation, the best words to summarise them would be that “meditation is medicine”. Developing a daily or regular meditation practice is the greatest antidote to the busy world we live in. There are many quality meditation schools and yoga studios that teach meditation in most areas. Whilst there are many types of meditation, it is often said that the best form of meditation ‘is the one you practice’.
- Diaphragmatic breathing rhythms – breathing using your diaphragm is the one function controlled by the autonomic nervous system that we can consciously, and easily (once trained) control. Increasing the parasympathetic phase of the diaphragmatic breathing cycle will allow you to regulate your nervous system and easily relax. These rhythms are a great lead in to meditation practice as many people find it hard to settle the mind quickly, so these diaphragmatic rhythms relax you beautifully initially, allowing you to be more mindful in the meditation. For more information on this find a respiratory specialist trained in diaphragmatic breathing and/or go to www.timaltman.com.au
- Yoga – the breath is your central focus and the postures (or asana) follow the breath, making yoga a great combination of relaxation and exercise. Pranayama and breathing techniques, usually carried out at the end of a session, are a great and relaxing way to punctuate a wonderful session.
- Exercise – any exercise will help flush out toxins, increase blood flow to all areas of the body and eliminate muscle tension built up by chronic stress. The release of endorphins help us to relax and feel good.
- Relaxation CD’s – there are many guided meditations or relaxation CD’s that can be as short as 10 minutes or as long as 30-45 minutes. They are a great way to relax without having to know any techniques.
- Spending time with your female friends – quality time with your female friends, away from partners and children, at least once a week is vital for just chilling out and being yourself. NO need to look after anyone else other than yourself. You can do anything from having a coffee, drinks, exercise, going to a spa or even shopping. This is time to indulge and is highly underrated.
- Massage – the ultimate indulgence. Quality time to yourself with relaxing, tactile therapy is super revitalising.
- Time out at a retreat – why not shout yourself a weekend or a week a year at a health retreat on your own or with girlfriends. You won’t regret it. There are several retreats around Australia including Natural Flow Retreats, The Golden Door, Gwinganna, etc.
If you aim to include one to three of the above methods of relaxation in your daily routine, it will help create a balance and energy in your life that will make the discipline of doing them irrelevant.
