Physical Effects Of Stress & How to Cure With Mindfulness
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The Physical Effects Of Stress
Stress can be extremely harmful to our body and mind if it is mismanaged, so it is vital we learn how to better manage our stress levels to ensure optimum overall health. Between 60-90% of all doctor visits are stress related in forms of illness, physical problems and mental issues, so being able to manage our stress will inevitably increase our overall wellness.
I want to first briefly go into the physical effects that stress causes in our bodies to better understand the negative effects and why it is so important to manage.
When we are feeling stressed it triggers what is called our 'Autonomic Nervous System' to go into imbalance. Our Autonomic Nervous System controls our Sympathetic Nervous System (deal with fight or flight and stress response) and our Parasympathetic Nervous System (deals with relaxation and rest response)
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Stress makes our Sympathetic Nervous System kick into action releasing stress hormones into our bodies. We are not able to cope with long term fight or flight conditions. Our flight or flight and stress response is only meant to serve us for very short periods of time. Continued time spent in this state will have a dramatic negative effect on our bodies, such as, but not limited to, the following:
- Adrenal Fatigue Syndrome
- Thyroid production difficulty
- Reproductions hormones issues such as menopause and low sperm count
- Inability to regulate inflammation
- Immune system breakdown
- Digestive issues, such as regulation of blood sugar
- Muscular pain and injury
How Mindfulness Can Cure Stress
When mindfulness is used regularly it soothes our Autonomic Nervous System and increases our Parasympathetic Nervous System which deal with our relaxation and rest response and decreases our Sympathetic Nervous System, thus creating a perfect balance for overall wellness. Relaxation creates effectiveness within our bodies, it allows our bodies to work in harmony and provides the best environment for us to thrive and live healthier well balanced lives.
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When you are fully engaged in your present moment you are not bringing any regrets or worries from your past or future which makes your present moment free of resistance. When you are free of resistance, you are no longer triggering your stress response and when you are no longer triggering your stress response your Autonomic Nervous System is in balance.
"Mindfulness and meditations is better then any drug for lowering your stress levels and balancing your Autonomic Nervous System"
Keith Holden, M.D. Physician
So what is Mindfulness
Mindfulness is about paying attention to the present moment without judgement. Watching, witnesses and allow things to unfold, releasing resistance to the present moment. Calmly engaging in the present moment as often as you can. When we resists against things, this is what can cause the stress response in our bodies.
Using mindfulness to trigger your relaxation response will create relaxation in the body/mind and reduce stress and limit illness and physical pains caused by stress.
Mindful Techniques To Try
Undertaking mindful techniques on a daily basis will soon become a habit, second nature to you. You can practise mindfulness anywhere and at any time. Here are a few easy to follow tips on becoming more mindful.
Focus on your breath
Sit quite and start taking deep slow breaths and be totally focused just on your breathing. Start doing this for about 5 minutes at a time and slowly increase the time as you get better at it. If you start notice the chatter of your mind coming into your thoughts, just acknowledge them and then brush them away. I literally visualise a broom sweeping them from my mind. Then refocus on your breath again.
The best way to breath during mindfulness meditations is to belly breathe. This is also called Diaphragmatic breathing because you are engaging your diaphragm fully to pull in a deep breath to the bottom of your lungs. You will know you are engaging your diaphragm when you see your tunny extending outwards with each breath. The below video will help you get more comfortable with belly breathing.
Mindful Observations
When carrying out certain tasks during your day you can turn these into mindfulness practise. I personally do this when washing the dishes as I usually find this chore a really drag. So when carrying out this task I become fully present in the moment. I start to notice such things as the temperature of the water on my hands, the smell of the washing up liquid, the formation of the bubbles on top of the water, the sensation of the wet cloth on my hands and so forth. I am completely present in the moment and on the task at hand. this works in most situations from doing any household chores to engaging in your favourite hobby.
Mindful Eating
This one is fantastic and has been used successfully by many to help loose unwanted weight as well as living in the present moment.Understanding that the act of eating is to nourish and replenish your body. It is not to be used as method of comfort or to soothe unwanted negative emotions. Start your mindfulness when preparing your food. Be mindful of what it is you are adding to your dishes. Are the ingredients going to nourish and replenish your body? Are they a healthy choice?
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While eating, chew your food slowly and be mindful of each mouthful. Savor the flavor, the smell and the texture of each mouthful. Notice what your tummy feels likes as it starts to get full up with food and know when you have had enough. The slower we eat, the less we consume. Research has shown that those who rush their food and eat very quickly will consume almost double that of a person who eats slowly and mindfully.
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Grounding
I love grounding, or as I call it, bare foot walking. Whenever you get the chance, while walking outside, remove your shoes and socks and walk bear foot. It works even better if walking along grass or a sandy beach. Imagine being connected to the ground via energy and feel it raising up through the souls of your feet through your body. Start to notice each step you take, every time your foot connects to the ground you notice the sensation. This usually happens automatically as walking bear foot is such a different sensation to us.Nature Cues
Use nature as a reminder to practise being mindful. Every time to go outside into nature take time to notice the smells, the sensation of the wind or sun on your skin. Notice the green-ness of the grass and trees and the vibrant colours of the flowers. Notice the sounds of the birds or a near by road of busy traffic. Take it all in. Research has show just being in a natural environment has an positive effect on our Autonomic Nervous Systems and makes us feel calm and rested.
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Until you are able to practice mindfulness intuitively you can set yourself reminders. You could set an alarm on your smart phone to go off at certain time and then do your chosen mindful practice. Or you can leave post it notes around your home in certain places, such as by the sink, which will help you to remember to do some mindfulness mediation's while you wash your dishes. You will soon start to notice that you begin carrying out certain task's in a mindful way without the need of a reminder.
By living a more mindful life you WILL reduce your stress levels which in turn will cure all your stress related illnesses and physical symptoms.
If you are still struggling with mindfulness and your stress levels, then my holistic Life Coaching sessions may be of assistance. We can explore together the issues which are standing in your way and causing your stress. We will work together to remove and reduce these issues and find new ways to become more mindful, which will in turn make your life more balanced and enhance your overall wellness. I offer FREE consultation to everyone to see if Coaching can help you, feel free to get in touch to book a consultation.
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Love & Light,
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