What we call stress is a biological response to what we perceive as a threat. Our ancestors might have experienced stress about a surprise bear attack, but for us it’s often something like a deadline or scrambling to get the house ready for company.
You may have heard this called the “fight or flight” response. When we perceive a threat, our adrenal glands release the hormones epinephrine (a.k.a adrenaline) and norepinephrine. These hormones in turn cause an increase in blood pressure and pulse rate, faster breathing, and increased blood flow to the muscles.
If you need to hightail it away from a bear, this is great. Unfortunately, if we’re constantly feeling stressed in our lives, what that stress response means is constant higher blood pressure, pulse rate, breath rate, and increased inflammation.
So, what’s the solution? Relax! But we know that’s easier said than done. But if you use these tips throughout the coming months, and you’ll feel better.
Try the “relaxation response” method. This method, created by Harvard physician Herbert Benson in the 1970s, attempts to train our bodies to react with the opposite reaction to stress. This form of meditation involves sitting quietly with your eyes closed for up to 20 minutes (shoot for at least 10 if you can, though any time at all is better than none) in a distraction-free environment. Silently repeat a peace-inducing word, phrase or affirmation while focusing on relaxing all muscles, beginning with your feet and working upwards.
Set aside time for an activity you enjoy at least once a week. That can be as simple as a long bath, taking in a movie, or settling in with a good book.
Get active. Even if it’s just taking a walk around the block, getting fresh air and some sunshine. Activity will work wonders for your mood and your body, thanks to the release of endorphins.
Happy Holidays!
Josh and Jocelyn Boettner
Coaching for Mind Body & Soul
