WHAT IS STRESS?
The stress response is also known as the “fight or flight” response, and how it presents varies greatly between people.
Generally healthy stress responses are beneficial to mental and physical health; it challenges us, encourages change, creates adaptation and makes us stronger, both emotionally and biochemically. However, when faced with extreme stress or being under constant stress without adequate recovery, the stress response can become overworked, causing physiological and neurological changes that lead to the major chronic pathologies of modern life, such as neurological imbalances, insulin resistance, endocrine disturbances, and immune suppression.
SIGNS YOU ARE STRESSED OUT
Stress can manifest in many different ways. You may identify with one or a combination of these different presentations:
- Neurological dysfunction: Anxiety, poor concentration, excessive worry, insomnia, depression &/or extreme fatigue
- Cardiovascular symptoms: Palpitations, clammy palms
- Digestive dysfunction: Digestive cramping, irritable bowel syndrome, food intolerances, hypochlorhydria
- Immunological dysfunction: Inflammation, increased risk of infection, predisposition to allergies
- Metabolic dysfunctions: insulin resistance, obesity
- Hormonal and Thyroid dysfunction: Changes in hormonal function (eg: PMS, mood changes), thyroid issues
- Musculoskeletal disorders: Muscular tension (eg: shoulders), tension headaches.
WHAT CAN CAUSE STRESS?
There are a number of factors that can contribute to chronic stress, and include
Chronic stress & anxiety risk factors:
- In-utero stress (Maternal stress experienced during gestation – foetal programming)
- Traumatic early life experiences
- Stress, depression, other psychiatric conditions
- Life situations (social or financial problems)
As well as…
- Psychological stress – including habitual worry, grief, trauma and constant life stress
- Insufficient sleep
- Immune activation – chronic inflammation, autoimmunity, allergies & infection
- Toxicity – gut dysbiosis, heavy metals, environmental toxicity (chemicals, noise, electromagnetic)
- Food intolerances and allergies
- Nutritional deficiencies, especially B vitamins, zinc and magnesium
- Overweight and obesity
- Sedentary lifestyle OR over exercise
- Hormonal imbalances – including cortisol and insulin resistance, gonadal and thyroid hormone imbalances
- Substance abuse – alcohol, tobacco, recreational drugs and excessive caffeine
As stress is high variable between individuals there is no one-size-fits-all approach strategies. Our practitioners develop individual treatment strategies based on your own presentation, your lifestyle and your own health goals.
TIPS TO HELP MANAGE STRESS
Our practitioners take an individualised & holistic approach in the treatment & management of stress
- Take regular exercise
- Create a healthy and nurturing night time routine to help with regular and adequate sleep
- Practice meditation, yoga, guided visualisation and/or breathing techniques.
- Make good use of your phone and explore the available meditation and relaxation apps and use them throughout the day – e.g. Calm app, Insight Timer
- Set boundaries in relationships, families and work.
- Get support from friends, family, colleagues.
- Assign “time-to-fret” then get on with day to day activities with enthusiasm.
- Take regular work breaks throughout the day, stand up walk around, quick stretch or a quick breath work technique are great ways to take a short break
- Take weekend or holidays away from obligations and worries to gain a fresh perspective.
- Schedule time for yourself and express your creativity. Write, garden, paint, sing – or take up a new hobby or classes
- Re-introduce “play” back into your life – ensure throughout the day that you are balancing work-time with play-time.
- Practice Gratitude – Regularly expressing gratitude may help reduce the negative effects of stress and improve overall wellbeing
- Set some achievable health goals to help facilitate positive change and reduce stress on your wellbeing.
- Emphasise foods high in essential fatty acids such as oily fish and nuts / seeds.
- Eat a minimally processed diet rich in antioxidants, phytonutrients and bioflavonoids.
- Protein is essential for connective tissue support, and should be consumed at each meal
- Minimise intake of caffeine, alcohol and excessive salt.