Do you sometimes wonder how to best manage stress and/or anxiety? Here we share how we work to reduce stress-related problems and instead create more energy and calm.
What exactly is stress?
Stress and anxiety can be described in many different ways in everyday language; it can be related to situations involving finances, health, relationships, work, or other things. But did you know that the body's reaction to stress is the same in all these cases?
Our "fight-or-flight response" is a built-in safety system that releases hormones and nerve impulses that prepare us to handle an acute danger. The body and mind are on high alert and focused on powerful actions that will get us out of—or neutralize—the danger. It is a healthy and vital response to be able to handle accidents or acute physical threats.
Problems arise when we, like most of us modern humans, have a certain level of this fight-or-flight response activated for extended periods. We might worry about what others will think of us, that we or someone we love will get sick, that we won’t have enough money, and so on.
At the same time, our bodies are exposed to physical stress from environmental pollution and unnatural additives in food. It can be easy to believe that the stress level we live with is "normal," but over time this leads to a long series of negative effects on both body and mind.
The body has a built-in system to manage stress
All the time we are not in acute danger, we are designed to be in a more relaxed and balanced state. There is an opposite response built into us that some researchers have suggested we call our "rest-and-digest system."
It is triggered, among other things, by closeness to other people, massage and touch, beautiful natural surroundings, as well as yoga, meditation, and breathing exercises. When this system is active, hormones and nerve impulses are released that tell the body we can relax, build muscles, immune system, and nervous system; that we can recover and allow ourselves to be more creative.
If we have been exposed to long-term stress in various ways (which we basically have if we live in a modern society), we need to consciously "reinstall" our rest-and-digest system. We simply have to get our bodies used to this state to find our way back to calm, energy, and clarity. Here are some of the best strategies to do just that:
5 ways to activate the body’s rest-and-digest system
1. Mental balance
Much of the stress we experience today has its roots in our thought patterns that we learn from childhood. There is much to gain by becoming aware of these and exploring for ourselves what is true for us and what creates well-being and progress in our lives. There are many methods for this.
2. Touch & closeness
Closeness to other people in general and loving touch in particular is one of the fastest and most effective ways to communicate to the body that the "rest-and-digest system" can take over control and we can relax.
In parts of Asia, it is very common for family members to give each other regular massages. Maybe we can make this a bigger part of our lives here as well?
3. Breathing exercises
Another very effective way to reset the body’s compass is through conscious breathing. It is also an excellent way to increase our lung capacity and strengthen our immune system.
A very simple but effective exercise that anyone can start with is to take ten deep breaths as follows: Breathe in and count to 5, hold your breath and count to 10, breathe out and count to 10. If you have smaller or larger lung capacity, you can adjust the exercise to suit you. For example, count to 3-6-6 or 10-20-20 instead.
4. Being in nature
Being in a natural environment and just being for a while. Do you remember the last time you did that? If not, let this be a reminder and book some time for yourself in the forest, on a mountain, or by a beach right away.
It is incredibly restorative and balancing to be in an environment that demands nothing from us, preferably a little while every day. In nature, there is nothing to read, judge, or try to solve—it signals to us to just be, which lowers our blood pressure, supports our immune system, and automatically activates our rest-and-digest system.
5. Herbs / Adaptogens
We also have a range of fantastic herbs in the adaptogen class to help us. An adaptogen is an herb or plant that helps the body handle stress and more quickly return to its natural balance and health.
For us here at the office, these are indispensable, and we try to take at least one adaptogen every day. Feel free to browse among our fine adaptogens here.
