Stressed out?

by Dr. Dai Heyne and Physiotherapist and Dr. Adele de Klerk in January 2012 - Health Circle

Stress can be quite simply defined as a process that occurs when people find themselves unable to deal adequately with the stressors they face. It is that state we find ourselves in when we feel overwhelmed by what is happening in our lives, it feels as if we are unable to deal with our circumstances. So how can we identify that we are stressed? What are the signs or indicators of stress?

Physical signs:

• Headaches, stomach pain and backache
• Not sleeping well
• Over or under eating
• Drinking or smoking more than usual
• Not getting exercise

Mental signs:

• Anxious spinning thought patterns
• Increased negativity
• Lack of motivation
• Difficulty concentrating
• Emotional signs:
• Feeling restless
• Feeling worried
• Feeling angry and irritable
• Lack of creativity

Relational signs:

• Feeling lonely (even in company)
• Feeling impatient with others
• Relationship difficulties
• Not wanting to be with others

Spiritual signs:

• Feeling doubtful and empty
• Looking for miracles and magical solutions
• Feeling that life is bad or hopeless and it will always be this way
• Feeling that you are not forgiven for your actions

The following statements act as a guideline to assess your stress levels. If you feel that more than five of these statements apply to you, then you may be suffering from high levels of stress that need addressing by a professional. Your medical practitioner is a good person to approach as he/she can refer you to a clinical psychologist or counsellor.

1. I get upset by small problems and disappointments.
2. The things that used to give me pleasure no longer make me happy.
3. I struggle to stop thinking about my worries.
4. I feel that I am not strong enough to cope with life.
5. I am always tired.
6. I get angry over small problems.
7. My sleeping and eating patterns have changed.
8. I suffer from persistent stomach aches, back pain and/or headaches.
9. I have had thoughts of taking my own life (committing suicide).

If less than five of these statements apply to you, yet you still feel stressed you might benefit from the following mindfulness technique to help you reduce your stress levels. The idea behind this technique is to help you to stop adding to the stress by engaging in unproductive spinning thought patterns. Thinking about what to do about the issues you are facing is really only helpful when you are calm and settled enough to think about the issues in a productive way.

To start with it is best to find a time and place with some quiet and peace. Then deliberately bring your attention into the sensations in your feet and just name or describe them in your mind (tight, loose, cool, sweaty, hot etc.). It really helps to give your toes and feet a wriggle to help you to feel them. If your attention gets pulled back into anxious thoughts - which it will do - just keep gently bringing it back to what you are feeling in your feet by wriggling them a little and naming the sensations there. Keep doing this for about ten minutes and you will notice that there is some settling and a calming in your mind and body. Now you can rationally approach the issue at hand. The beauty of this ‘feet meditation’ is that you can, once you have the hang of it, do it anywhere. It also works because it takes your attention away from your ‘head’ where the thoughts are happening to a neutral part of your body.

All forms of exercise have a beneficial effect on reducing stress levels. This is partly due to the release of a neurotransmitter called endorphin. This chemical is the body’s natural cure/defence against stress and pain and is structurally similar to morphine. It produces a feeling of euphoria – a natural high. Exercise also reduces stress due to the increase in blood flow throughout the body. There is a generalised increase of oxygen throughout the body, leading to clearer thought processes and a general feeling of lightness.

How do you achieve this state of euphoria? Through laughter (a good hearty belly laugh), meditation, aerobic exercise that lasts around 30 minutes, yoga and tai chi to name a few.

Stress affects our posture, breathing pattern and pain levels and vice versa. You can always control your breathing and by being conscious of what is happening you can change it. Start to take note of the differences in your breathing pattern (depth, speed, area, strain/ease) when you are stressed compared to when you are relaxed.

An easy way to notice this is to sit down, ball up your fists and hunch up your shoulders – now breathe and take note of how it feels. Then relax your shoulders, turn your palms up and hold your index and thumb together, breathe again - is there a difference? The aim is to get the breath to fill the bottom, then middle, then top of your lungs in a slow and relaxed manner. Follow these easy steps and enjoy a stress free start to the New Year.

Contact Wellspring Centre on 021 785 7200.