Tools for Stress Relief
A Beginner’s Guide to Better Support Yourself During Times of Stress
For many people, stress is simply a part of our everyday lives, and we are continually learning to cope with it. Navigating life amongst family, work, hobbies, health, and social circles can sometimes be hard. Being a parent or caregiver to a child diagnosed with cancer may make all of these aspects of life feel even more overwhelming. When episodes of stress become more intense after an unexpected life change, it can be overwhelming to pack even one more ounce of weight onto our plate. Supporting your mind and body during these times will help you feel connected to yourself, despite the chaos surrounding you.
Here are 5 simple daily practices you can implement to better support your mind and body while coping with stress.
Breathwork
Breathwork is conscious, controlled breathing done for therapeutic, relaxation, or meditation purposes. It is a tool we have with us at all times. This practice can be as simple as pausing for 5 minutes to take some slow, deep breaths. Or it can be more involved with techniques such as diaphragmatic breathing (also known as belly breathing), box breathing, pursed-lipped breathing, or alternate nostril breathing. There are apps you can use as your daily guide, or free videos on YouTube to help you with your practice. Any or all of these techniques can help you reset your mind and calm your nervous system.
A recent study published by the National Institute of Health (NIH) in the National Library of Medicine shows the physiological benefits of mind-body practices. We are learning more about the connection between the vagus nerve and our physical, mental, and emotional health. It is said that if we can “tone” (calm or condition) the vagus nerve through mind-body practices for relaxation, we may begin to see positive results not only in the state of our mind but also in the state nutrof our bodies. These benefits include a higher capacity for stress, decreased heart rate, and lower blood pressure. (R. Gerritsen, G. Band, 2018)
Movement
Getting regular physical activity can be a great way to release stress. Any type of movement that includes the release of endorphins or “feel good” chemicals can achieve the benefits of exercise. These endorphins are known to increase the feeling of well-being and block the sensation of pain in our bodies. Movement can be as simple as walking the dog, taking a stroll in nature, or any other physical activity you enjoy. While the NHS recommends 150 minutes of moderate-intensity exercise per week or 75 minutes of high-intensity exercise per week, adding any amount to your weekly routine can provide stress relief. Start small or join a group exercise class in your local community and build up to your goals as the pace of your life allows.
Journaling
When going through life, whether it feels actively stressful or not, many of us may succumb to over-thinking. It is said that we have 6000 thoughts per day and 75% of those are repetitive thoughts. If these repetitive thoughts are negative, this can shape the way we perceive our life happening around us. There are many journaling practices to help empty some of the clutter moving around in your mind.
Mind Dump
When you feel overwhelmed, you can practice writing out a “mind dump”. Set a timer for 5 minutes or more, if available. Write without stopping whatever comes to your head. Your words don’t need to be organized, grammatically correct, or even make sense. Putting your thoughts on paper may show you where your mind is focused. It may even enlighten you to a thought or feeling you might not be conscious of.
Gratitude Journal
If life has been feeling heavy recently, you may benefit from taking a few moments and reminding yourself what parts of your life you are grateful for. A great practice to start your day is to open your journal and write down all of the things you are grateful for, both big and small. Seeing these words on paper in front of you may help you see that although things may feel difficult, challenging, and perhaps unfair, there are still beautiful moments amongst it all. It is said that when we commit to this gratitude practice regularly, we find it easier to keep a positive attitude when faced with life’s challenges.
Talk Therapy
When feeling overwhelmed or lost, a great tool to process and move through these feelings can be to talk to a trusted loved one or a professional, such as a therapist or counselor. While the quality of these conversations may vary between a loved one and a licensed professional, it can be beneficial to express yourself freely to help process the inner workings of your mind. Sometimes, hearing yourself say your thoughts out loud and having a non-biased person hear you and validate you can provide comfort during hard times.
Boundaries with Digital Technology
Living in this era of the digital age provides us access to so much information at all times. There are so many benefits to this ease of access, but at the same time this can be overwhelming. As human beings, we’re simply not designed to ingest and process this much information at such a rapid pace.
One practice to consider may be setting boundaries with your tech, i.e. smartphone or tablet. Starting your day by immediately checking notifications rather than gradually waking up, may set the tone of your day to be more anxious or reactive to stress. Consider giving yourself space in the morning without access to your phone, computer, or tablet. Instead, begin your morning routine tech-free and notice how a few extra minutes of space may shift your experience of the day.
Ending your day in bed scrolling does not give your nervous system time to settle down after a busy day. By putting away your phone, you can help your mind and body wind down to prepare for more restful sleep. Start small with a window of time that feels manageable. Try giving yourself 30 minutes before bed or after dinner when all your tasks are done for the day.
Being consistent is key
Feeling busy, overwhelmed, and as though you don’t have enough time to tend to your responsibilities may leave you feeling like it is impossible to add another thing to your to-do list. This is especially true for an adult who is caring for a child diagnosed with cancer. It’s important to remember that taking care of yourself is not only important for your physical, mental, and emotional well-being, but it can also help your ability to care for others.
Taking a small chunk of time each day for some sort of self-care, like one of the mindfulness practices above, may not only help you cope better with stress but, in turn, allow you to be more effective and efficient as you move through the responsibilities of life with a more grounded mind and calm nervous system. Pick just one activity that resonates with you. Start small and be as consistent as you can. Then, allow yourself to notice the small shifts in yourself that lead to bigger ones down the line.
References
R. Gerritsen, G. Band (2018) Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Frontiers in Human Neuroscience. Volume 12. https://doi.org/10.3389/fnhum.2018.00397
