NAVIGATING STRESS & ANXIETY IN EVERYDAY LIFE
In our fast-paced world, it is not unusual for us to be faced with stress and anxiety, which can negatively impact our daily lives in numerous ways. As psychologists, we often observe the impact of these psychological states on people, and commonly unpack the uneasiness associated with stress and anxiety. We aim to offer practical strategies to navigate these challenges with both resilience and grace.
WHAT EXACTLY IS STRESS & ANXIETY?
FEELING STRESSED? WHAT IS HAPPENING…
Stress, in its essence, is our body’s response to any demand or threat that activates a cascade of physiological reactions designed to enhance our survival.
FEELING ANXIOUS? WHAT DOES THIS MEAN…
Anxiety, while closely related to stress, is the anticipation of a perceived threat. This can often be displayed as persistent worry and overthinking, as well as physical symptoms such as a racing heart, trembling hands and feelings of nausea.
These responses are not inherently negative; they evolved to protect us! However, when faced with these feelings for long periods of time, they can bring down our mental, physical and emotional wellbeing.
WHAT ELSE DO WE KNOW ABOUT IT?
The age old saying ‘knowledge is power’ can be applied to our management of stress and anxiety when it arises. Understanding the underpinnings of stress and anxiety can help demystify our experiences and in turn reduce the overwhelming impact they can have. Without getting too scientific, we all have a central part in our brain called an amygdala. The amygdala’s job is to process emotions, including fear and anxiety. When activated it prepares the body for a fight-or-flight response. For example, when someone gives you a fright, your reaction may be an increased heart rate and the desire to run and hide. This is your amygdala detecting a potential threat.
Another part of our brain, the pre-frontal cortex, is responsible for reasoning and decision making, as well as regulating our responses. By understanding that we have some control over these inner workings of our brains, we can often develop a sense of control, which can enable us to approach stressful situations with a more balanced, calm perspective.
WHAT STRATEGIES CAN HELP ME FEEL CALMER?
BE PRESENT
Mindfulness and Meditation has long been touted as an all-encompassing health practice with endless benefits. So how does it work for stress and anxiety? Well, engaging in mindfulness practices can enhance the pre-frontal cortex’s ability to reduce the amygdala’s response to stress. Meditation, even a few minutes per day, can significantly lower anxiety levels. Some great examples of these practices include focused breathing, guided meditation, taking time to be present in the moment, and gratitude exercises.
MOVE YOUR BODY
Physical Activity and regular exercise are a potent stress reducer. They stimulate the production of feel-good neurotransmitters called endorphins. These are the brains natural mood elevators and help to foster a state of well-being and tranquillity.
EXTRA Zzz’s
A good nights sleep! I’m sure many of us have heard of the benefits associated with a good nights sleep including a better mood and fewer wrinkles, but did you know quality sleep is foundational to mental health? Establishing a regular sleep routine and creating a restful environment has proven to significantly impact our ability to handle stress and anxiety. An example of a good sleep routine is to limit artificial light 60 minutes prior to bedtime, stick to a consistent bedtime and allow the body and mind to relax prior to sleeping. This might be achieved through reading a book, meditating, journaling or taking a warm shower. For bonus sleep routine points – try to view sunlight when the sun sets, and immediately upon waking, for 15-20 minutes each day. This practice helps to regulate our circadian rhythm which is our internal body clock associated with sleep and wake times.
MAKE MEMORIES
Social Support is another crucial buffer in managing the effects of stress and anxiety. Connecting and sharing our experiences with friends or family can often bring a sense of relief and foster a sense of belonging and support.
To all those reading, it’s important to remember that the beauty of the essence of humanity lies not in the absence of challenge, but in our ability to rise above it. Many of us will navigate the turbulent seas of stress and anxiety throughout our lives, but with empowerment through knowledge and a trusted toolkit of techniques, hopefully the experience can be a smoother one.
Navigating Stress & Anxiety in Everyday Lige
HAYLEY ARMSTRONG
Provisional Psychologist
