Stress is an all-too-common companion to the average person in this day and age, with a faster-paced world being the culprit behind our rising cortisol levels. While humans need some cortisol – or stress – to ensure that they are productive and keep ‘moving forward’, excessive stress can be damaging to our health, in all areas from headaches, digestive problems, muscle pain and your heart health. 

1. Recognize that you are stressed

It may be surprising that many people do not realise that they are stressed. Despite the body communicating its stress – such as muscle tension, cramping and aching – many people either ignore or don’t notice these symptoms, or pass them off as something else. Identify stress by pausing for a moment and observing the body; do you have muscle aches or a headache? Is your breathing shallow – a sign that you are not calm and relaxed – and do you feel irritable, tense or overwhelmed?

2. Slow your breathing

Slowing your breathing can help reduce stress by activating the body’s relaxation response and promoting a sense of calm. Here’s how it works:

Try this technique – Counting 4-6 seconds, take a deep breath in and imagine that you are filling up a balloon slowly. Once you’ve sucked up all the air, gently release it, (again counting between 4-6 seconds) unless all the air is emptied out into the bottom of your lungs. Repeat for a few minutes and notice how you feel.

3. Have a laugh

So lighten up a little and look for an opportunity to be silly or playful with someone, or perhaps watch your favourite goofy TV programme or a funny video. 

4. Tune in to the senses

Animals are much better at using their senses than humans, but it can help to pause and tune in with our surrounding stimulus. This activity promotes grounding and relaxation. Keep your eyes open and focus on something you can see. ‘See’ or contemplate it for a moment, and then close your eyes and focus on one thing you can hear. Keeping your eyes closed, go through the remaining senses of touch, smell and taste, to help bring you into the present moment. 

5. Hug someone

Also, the physical contact involved in hugging can have a positive impact on your immune system. Studies suggest that hugging can stimulate the production of white blood cells, which help protect the body against infections and diseases.

6. Progressive muscle relaxation

Progressive muscle relaxation (PMR) is a relaxation technique that involves systematically tensing and then relaxing different muscle groups in the body. Here’s how it typically works:

Find a quiet and comfortable environment where you can relax without distractions.

1. Start with a deep breath in and exhale slowly to begin the relaxation process.

3. Pay attention to the sensations of relaxation and the contrast between tension and relaxation in the muscle group you just worked on.

4. Move on to the next muscle group, gradually working your way through different parts of the body, such as the arms, shoulders, chest, abdomen, legs, and so on.

5. Continue the cycle of tensing and relaxing each muscle group until you have gone through the entire body, for example, if you started with the face you may end with your feet. Observe the difference in your body after this exercise, and you should feel noticeably less stressed.

There are a range of relaxation videos available in Cardiac Lauren that you can participate in.

7. Listen to music. 

8. Move

Many people shut down when they are stressed and it can be hard to pull themselves out of this state.

9. Talk about yourself in the third person

It can also be useful to try what is known as ‘self-soothing’ too – i.e. using your internal voice to calm, support and soothe yourself during stressful times. This is something that our parents did during our childhood, which helps to regulate our nervous system and calm us down. In this way, self-soothing and positive self-talk can be very effective.