All of us experience stress to some degree. Whether it involves stressing out over deadlines, relationship stress, financial stress, or generally feeling overwhelmed, the first thing to know is that you’re definitely not alone. Here are 5 ways to de-stress and find inner stillness in your day to day life.
Why Are We Stressed?
When we put the body under positive physical stress by exercising, we get stronger and more resilient. In the same way, positive mental stress like achieving a goal, problem solving and taking on challenges is good for us. It helps us grow and develop our potential. So, stress in itself isn’t a bad thing. We need the stress response; that fight or flight reaction that allowed us to escape from predators or fight off enemies thousands of years ago. It allowed us to survive and evolve to become who we are today. The thing is, the stress response isn’t usually triggered for its original purpose any more, and instead we feel stress multiple times a day; missing a train, receiving a difficult phone call, checking emails, scanning social media etc.
When the stress response is constantly triggered by these everyday things, we start to get stuck in a state of low-level constant stress and anxiety, which is the way many of us feel every day. This constant stress circulates throughout the body, causing adrenal fatigue or ‘burnout’, high blood pressure, cravings, sleep issues, low mood levels, hormone imbalances and chronic illness, as well as a plethora of other health issues. No wonder tools like yoga and meditation, silent retreats and digital detoxes have become something incredibly valuable and necessary – they all help reduce stress levels and lower levels of cortisol (the stress hormone), helping to remind us what it’s like to feel relaxed and well.
Zebras Don’t Get Ulcers
Much of the reason we feel stressed and anxious is because we tend to ‘hold on’ to thoughts, worries and problems, instead of letting them go. It’s a very human trait to hold on to a grudge or agonise over an upcoming event – no other animal seems to do this, and no other animals seem to suffer with the type of stress and anxiety we do. To read more about that, dive into Robert M. Sapolsky‘s book Why Zebras Don’t Get Ulcers.
Thankfully, just as each day may bring about its own challenges, there are tools and techniques we can use each and every day to cultivate a sense of calm, balance and the ability to observe and act in situations, rather than react to them. These techniques are thousands of years old, developed from the traditions of yoga, Ayurveda and traditional Chinese Medicine. They don’t cost a thing, and you can practise them anytime you need. People have needed these techniques for as long as they have existed, so when you’re practising them, know that you’re tapping into an ancient lineage, and you’re never alone in feeling stressed.
The Techniques
Technique 1: Conscious Breathing
As simple as it sounds, conscious breathing really is just breathing and being conscious and aware of it. The way we breathe literally sends messages to the brain and body, telling us how we should be feeling in that moment. A short, shallow breath indicates there’s something to be stressed about. A slow and long breath lets the whole nervous system know there’s nothing to fear.
Practice: Sit or stand with your eyes closed if possible. Place your hands on your lower stomach. As you inhale, imagine pulling the breath slowly down to the base of the stomach, and as you exhale, feel the stomach relax. Repeat six times.
Technique 2: Tapping
We often feel stressed when we’re caught up in thoughts and stuck in our minds. Reconnecting to the physical self brings a sense of recalibration, moving energy away from the mind and into the body. Tapping on certain acupressure points can stimulate the subtle energy channels and nervous system, much like the techniques used in EFT (emotional freedom technique) to effectively release anxiety and stress.
Practice: Tap 8 times on each of the following points:
- Centre of the eyebrows or ‘third eye’
- The inner arm, about 3 finger widths from the wrist
- The webbing between the thumb and index finger
- Lower ribs
- On the breast bone, stimulating the thymus gland
Technique 3: Shaking
Animals naturally ‘shake it off’ after experiencing fear or stress such as running from predators or fighting an enemy. We, however, tend to store these stressful experiences in our minds and bodies. Techniques like TRE (trauma release exercise) are a fantastic way to work with an experienced teacher to release long-held stress. But simply shaking the whole body yourself each day can do wonders.
Practice: Begin by stamping your feet, then gradually move up the body, shaking more and more of it. Eventually let your whole body shake, releasing anything you’ve been holding on to. Use your intuition to know when enough is enough. Try this both before and after a potentially stressful event like public speaking or an exam.
Technique 4: Making Sound
Mantra and chanting are powerful ways to release stress and help emotions move through the body. Emotions are – after all – energy in motion, and they really need to move. Making sound is a very primal and ancestral activity, and can help enhance our ability to express ourselves honestly. Not only that, but the jaw tends to be a place we clench and grip when experiencing stress, so moving it and allowing sound to come out can help release the physical pattern of ‘holding’ tension in the jaw too.
Practice: Play your favourite songs and sing along loudly. If you play an instrument, sing along to it. Join a kirtan (devotional chanting) evening, or simply let out whatever sounds come naturally!
Technique 5: Reconnecting To Nature
We’ve probably all felt the benefits of a long countryside walk or amble through the forest. In Japan, this activity is called Forest Bathing. It is something the locals have adopted in order to balance out a high-pressure and digital life. As much of life does indeed seem to be focused upon computer screens, artificial intelligence and an unnatural amount of time spent indoors, simply being in nature really can be the remedy to modern day stress and anxiety.
The combination of fresh air, natural colours, daylight, sounds and outdoor movement combine to help elicit the relaxation response, bringing the body and mind back to a state of balance and rest, allowing us to gain a sense of clarity and calm. Practising this or any of the other tools a few times per week can help shift the body and mind into a new state where we’re less pulled and pushed by the world, less stressed and reactive, and far more calm, clear, present and positive.
Practice: Step outside and observe the colours, scents, sights, sounds and textures around you. Go for a walk somewhere you can be amongst trees and plants. Don’t worry about counting your steps or Instagramming your journey, and instead of listening to a podcast or music, listen to nature and get to know it again.