In the previous three articles I have discussed various aspects of stress and we have seen that the common factor is the repetitive reinforcement of physical and emotional stress patterns. This is key to beginning the process of understanding how stress uniquely affects our bodies and from that we can develop unique, individual strategies for managing stress.
The vital skill is to become more aware of ourselves and therefore recognise when we are in a stress state. We must be able to disengage from the moment and look upon ourselves as a neutral observer identifying the specific effects that the stress is having upon us. This allows us to take stock of the situation and to recognise our particular stress patterns and this aids us in formulating strategies for managing stress.
For instance; firstly, where are my muscles tight? Am I clenching my jaw? Are my shoulders up around my ears? Do I have a headache?
Secondly, we must become aware of our breathing. Am I breathing fast and shallow? Am I holding my breath?
Thirdly, what are my thought patterns doing in response to the stress state? Am I descending into an anxiety state, reinforcing negative thought patterns and continuing the stress cycle?
Once we have taken a mental snapshot and recognised our stress patterns we can start addressing the various issues. Switching to breathing from our tummies and actively focusing on relaxing muscles with every breath out. The simple meditation technique of quietening the mind and concentrating on breathing in and out is very powerful. Quiet breathing is the key as over breathing or hyperventilation will make matters worse.
Good nutrition, sleep and healthy levels of exercise are very important. These help “ground” us in reality and keep basic biochemistry working optimally. A suitable magnesium supplement may also help stress management by supporting underlying mechanisms.
Similarly, making time to indulge in your favourite pastime or spending time with close family of friends will help decompress the stress state.
Lastly, your Osteopath will help address the physical aspects of your stress response by working to reinforce a better posture, addressing the tight muscles, relieving pain and improving range of movement. Guidance in correct breathing is also a key technique. All this will serve to tone down the physical aspects of your stress response which in turn will help the emotional side and help reinforce what it feels like to be in a less stressed body thus helping to create a new stress-free pattern of being.
Don’t worry if this all seems too daunting and difficult. Remember that you are engaging the same mechanisms of repetition that have established the negative patterns in the first place in order to re-establish more positive and useful patterns. Every time you succeed in changing a body pattern you are acting to reinforce the establishment of that pattern as normal and therefore displacing the old. So even though you may subsequently “fall off the wagon” each time you are able to successfully deal with a stress pattern a little bit of the battle is won!
See our other blog articles on stress and breathing.
Don’t suffer pain, book an appointment here or, if you would like any more advice, please give us a phone call and we will do our best to help.
Read more about the effects of stress and managing it at the New Zealand Neurological Foundation, Health Navigator New Zealand and the NZ Ministry of Health.
Experiencing Depression and Anxiety – see the excellent pages at: depression.org.nz and the The NZ Anxiety Trust.
More resources at: NZ Ministry of Health mental health and wellbeing resources.
If there is a mental health crisis: Mental Health Foundation of New Zealand.
In an emergency: CALL 111.