In today’s modern world, we are more stressed than ever before. A combination of technology and societal attitudes to “do more” leaves many of us stretched past our limits. The unfortunate truth is that chronic stress can lead to heart disease, metabolic syndrome, diabetes, arthritis, depression, anxiety, and more—meaning it’s worthwhile to do something about it.
But what can you do? How can you stop stress in its tracks and lead a fulfilling, happy, and healthy life?
How to Stop the Stress Response
Stress isn’t all bad. In fact, the stress response is rooted in our innate survival mechanisms. When humans were primarily hunter-gatherers, we relied on the stress response to help us either flee or fight through life-threatening situations. Plus, small amounts of stress can actually be good for the body, helping it learn to adapt easier to an ever-changing environment.
Yet, ongoing stress can lead to various diseases and mental illnesses. It’s a recipe for disaster. While we aren’t exposed to as many life-threatening situations as our ancestors, our brain still interprets a variety of our modern environments as such.
This means we need effective and efficient stress-coping techniques to actively relax and calm our nervous system. In turn, this can lead to better health and greater happiness. Here are three stress reduction techniques you should try!
1. Deep Breathing
There are actually many different ways to perform deep breathing, including Wim Hof techniques and other guided variations. However, for the sake of this article, let’s keep things simple.
Box breathing is an easy go-to that you can perform anywhere and anytime. During each breath, you want to make sure you’re filling up your chest and belly. Basically, this technique goes like this: Inhale for the count of four, pause for a count of four, exhale for a count of four, pause for a count of four, and repeat. You want to perform about three to five rounds, or the number of rounds it takes for you to find a state of calm.
2. Meditation
No, this isn’t just some fad! Meditation has proven health benefits for both the body and mind. When it comes to stress, meditation can help clear your mind, as well as control your thoughts.
There are many different types of meditations you can follow along on YouTube or through various downloadable phone apps. Yet, a simple one involves using a timer and focusing on your breath. Sit up straight and close your eyes. On each exhale, count up to 10. Once you reach 10, work your way backward to 1. Continue to do this for your set duration.
It can be helpful to start with a minute or two and build from there. Aim for about 5-20 minutes as your ultimate goal. Doing this as a daily practice can be highly beneficial for stress and overall mental health.
3. Sauna Therapy
Regular sauna therapy can help lower stress and anxiety, as well as provide many other health advantages. While this isn’t available to everyone, many gyms offer saunas in their changing rooms alongside their memberships. You can also opt to purchase an at-home sauna or even sauna blankets (which can be much more affordable).
If saunas aren’t an option, you could also use heat pads to promote similar effects, as sauna and heat therapy both boost similar benefits. Aim for about 15-20 minutes with the heat pad or in the sauna at a time. With this one, make sure you stay hydrated before, during, and after!
Surprisingly, chiropractic care can also help reduce stress in your life by ensuring your nervous system and spine are in the best shape possible. Want to learn more? Book your FREE discovery call with your local Finsbury Park chiropractor. BOOK NOW.