How stress can affect your body, and what you need to do about it.
There is a common complaint I hear regularly from clients who come and have massage therapy for upper back, shoulder and neck tightness. Nearly every single person ranks their stress levels as being overly high, they often have failed to link the two issues - the pain and the stress - but more often than not I find the two problems usually arise as a duo. Mental overload and stress can actually increase any pain the body may be experiencing or prone to.
You see, stress can manifest in our bodies in a physical way that we may not attribute to the actual stress - however they are often a bi product to our daily stress levels. These can include:
- Headaches
- Insomnia / poor sleep quality
- Upset stomach
- Muscle pain
- A struggle to focus
- Fatigue
We can all feel when our bodies and minds are under stress, and many people have different triggers - what is stressful for one person may make another thrive - when those triggers happen, maybe it's running late, mounting housework, your child having a meltdown in isle 5, stress at work - a big workload and an unappreciative boss. When these situations occur our bodies go into fight or flight mode (this dates back to a time when we may have had to run for our lives from a wild animal), some stress is good - crucial even - it can stop us getting hit by traffic for example, but too much for too long can start to affect our health and wellness on a profound level.
When the fight or flight kicks in we start to feel tense, threatened and panicky as our nervous system releases cortisol - the stress hormone. Not only can this increase our pain levels but too much cortisol can affect everything from our sleep, skin and even weight as it can interfere with our hormones causing imbalances and weight gain (specifically round our mid section.) If we don't get to grips with our cortisol levels this can leave us open to a range of health issues including high blood pressure, heart disease and obesity.
If you feel stress is causing you a problem, some simple lifestyle and habit tweaks can make a huge difference. Try implementing the following to get your wellness back on track...
Stop trying to do it all. Yes really, you know who you are! Saying yes when you mean no and no when you mean yes can slowly slowly eat away at you - causing a detrimental affect on your health. If you find yourself saying yes to that party when you'd rather be tucked up with a cup of tea watching Netflix, or staying up until midnight baking a lemon sponge for the school bake sale when you'd rather be asleep, or agreeing to take on yet another work project when your plate is already over flowing - then its time to slow down and take stock. The world will keep turning without you a few hours, and no you are not being selfish. If your engine is running dry you cannot function properly - take time to re charge, and don't be afraid to say no - its ok, I promise. No one will hate you for it.
There are obviously those situations when you find yourself spread so thin due to situations out of your control, such as caring for an unwell family member. Try and give yourself some time each day to do something that's just for you, a walk outside or ten minutes out with a book and cup of herbal tea - just to bring back the awareness to your own body for a while to allow yourself to recharge.
Focus on how you fuel your body. It's very easy to reach for a biscuit (or 8), a strong coffee or stiff drink when you feel your stress levels rising. Bringing some mindfulness back to how you fuel your body can have a really positive affect on your mood levels, try focusing on an abundance of fresh organic (where possible) foods, as close to their natural state. When you feed your body with things that nourish you - and being mindful of what and how you eat - you are sending out a message to yourself that you matter, that you need nurturing too. If you need help and support with this, or cooking just isn't your thing - seek the support of a good nutritional therapist.
Sleep! Believe me, I know how hard it is sometimes to factor in enough sleep - and what one person needs may differ from another. If you find yourself irritable and foggy the next day and struggle to get out of bed, you may need more. Sleep not only recharges your body and mind, but getting enough can also have a positive effect on your health -helping with weight management and hormone balance. Try and sleep in as "clean" an environment as possible - and I'm not talking about the bed linen. Turn off electronics, and keeping the room cool, dark and uncluttered can do wonders for the type of sleep you get. For more sleep tips click here.
Exercise. An obvious one but so so crucial, it really can help get those happy endorphins going and help your body get rid of cortisol, the trick is to find something you enjoy - if you're dragging yourself to a gym at 8pm when you feel exhausted and can't stand it - maybe an early morning swim or dog walk would work better for you. Anything to get moving and make you feel good, and whilst some cardio is great - incorporating some more gentle exercise such as Yoga into your routine can do wonders for your mind and stress levels. There are some excellent you tube videos out there to get you started if you feel anxious about going to a class, try Yoga with Adrienne for a good variety of videos to choose from.
Mindfulness and Meditation. There is wealth of research out there now showing the positive effect Mindfulness can have on your mental well being, and there are some great classes out there if you have the time. There are also some great books to get you started, such as this one - designed to help you get some clarity and be more present in the moment instead of rushing frantically from task to task. There are some great meditation apps and videos on you tube, take some quiet time out with one when you wake, before you go to sleep - or even on your commute. Try this one next time you feel your stress levels rising. Burning a nice relaxing oil blend while you listen is a great idea for ultimate stress relief.
Make time for the things that give you joy. All work and no pay makes Jack a dull boy, right? Whatever feed's your soul, be it creative drawing, sport, nature or simply playing in the garden with your kids - make time for it weekly as a non negotiable. Schedule it in your diary as you would a trip to the dentist. Letting your own passions slide can build up resentment and dull your energy - doing a bit of what you love can restore some of that positive energy and help reduce stress levels.
Massage. Honestly one of my greatest highlights of being a massage therapist is meeting a new and highly stressed client, and watching them leave the treatment room a completely different person. We can let stress build up and accumulate in our muscles and many clients admit they didn't even realise how mush tension they were holding in their bodies until the massage has released it. It can have an instant impact on stress levels, particularly deep tissue which works to release tension within the muscle fibers - increasing blood flow and the release of those important happy hormones. As our autonomic system is stimulated this triggers the release of endorphins to help to relieve anxiety, serotonin which can help prevent depression and dopamine to increase motivation and self doubt. I prefer and see the the best results in starting and ending a treatment with some calming Swedish techniques to warm the muscles and relax frazzled minds, whilst focusing on deep tissue in between to deeply release stress and tension in the muscles. Leaving you feeling refreshed, de stressed and energised by the treatment.
* The Summer Stress Buster Deep Tissue Offer (just £38 for a one hour treatment bespoke to your needs) is ongoing throughout September! Bookings are at Serenity Salon, Horsford, Norwich. Click here for more details!
To enquire about treatment or to book an appointment click here, or call / text 07795071606.
*Disclaimer* Please note this blog is not a substitute for medical advice and I am not a medical professional - what I am is an experienced Massage therapist (and busy mum of 3!) that has helped work with many clients to support them through periods of stress and anxiety. Sometimes more serious matters of stress, anxiety and depression require the support of your Doctor, if you feel these issues are making it hard for you to cope please do seek medical help and reach out to a trusted person to talk to.