10 Ways To Better Manage Your Stress

10 Ways To Better Manage Your Stress

by | Nov 7, 2023 | Anxiety, Meditation, Self-care, Stress, Yoga

April is Stress Awareness Month.
Stress is defined as a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.
Here are ten ways to help you better manage your stress levels, increase your mood and improve your mental wellness.
You can access more via my YouTube channel here.

.

.

Spend time in nature
.
Step outside and unplug.
Notice the smells, the sights, the beauty, and how it makes you feel. If you can, kick off your shoes and connect your feet with the earth. Recharging in the natural beauty around us keeps us grounded and connected.
Having that change of environment, even for a short period of time can boost your mood and mindset, leaving you wanting more! Even having a dance in the rain will release endorphins and lift you higher.
Exercise / Movement
.
Exercise releases feel good endorphins in the brain, boosting mood and mindset.
This can and will look differently for everyone. The important thing here is to move the body and release trapped energy and tension being stored.
Maybe go for a short walk, take a bike ride, go swimming, running, walk the dog, or try some seated upper or lower body stretches.
When we worry less about mobility and ability and more about the impact even just a little movement is having, things begin to feel more positive.
Practice mindfulness
.
This is a great way to manage the symptoms of stress.
As an example, try mindfully becoming aware of your breathing. Slowing it down to a steady pace and noticing your breaths journey.
Sit comfortably and close your eyes if you feel comfortable. Start to Notice each inhale and exhale as it enters and exits your body, notice how that breath travels around your body. Notice how your body and your mind are reacting to that breath, and then notice how that breath exits your body. Continue to sit restfully for a moment.
This is having mindful awareness.
Prioritise sleep
.
Getting enough sleep is key to optimal health and wellness.
If you are not in a healthy sleep routine you could try reducing screen time before bed, or not drinking caffeine a few hours before bed.
Setting a non negotiable sleep routine can make a huge difference when it comes to managing stress.
What would this routine look like for you? Maybe removing electrical devices from the bedroom, having an earthing mat on the bed, or using a seasonal lamp?
Tap into your creativity
.
What do you enjoy? What lights you up and brings you joy?
What is it that gets your creative juices flowing?
This could look something like sketching, painting, cooking, photography.
Choosing something creative is an excellent way of getting out of your head and into your heart.
If you are struggling, maybe take up a new hobby you've always wanted to try? Maybe learning an instrument or growing your own vegetables for example.
Meditation
.
In my opinion, meditation is one of the quickest way to reduce stress levels.
As little as 10 - 20 minutes per day can see a positive effect on mood, an increase in clarity, and an overall sense of lightness and ease.
When you cant control the things going on around you, you can control what's going on within you. The aim with meditation is to reduce reactions and move towards response, filtering out the external noise and moving the focus within.
Eat well
.
A healthy, balanced diet can help to boost your mood. Including more fruit and vegetables, and possibly reducing meat consumption, as this can make you feel heavy and sluggish, as digestion takes longer.
Also drinking enough water and staying hydrated is key. All of our organs, including the brain, need water to function properly. If you are suffering with dehydration your body isn't running well, which can lead to a heightened state of stress on organs and muscles etc.
Step away from the busy
.
Take a break where you can. The length of time isn't important, but a change of environment is.
Maybe visit somewhere new? You can take an afternoon for yourself; maybe coffee with friends, or a weekend away? This will look different for everyone.
Taking a break away from a stressful situation can help you to recharge, prioritise and gain perspective.
Yoga
.
Yoga promotes relaxation, reduces stress and boosts mood.
Flexibility doesn't need to be an issue. Yoga is simply a moving meditation. Mindfully connecting your breath and body.
Try opting for a slower restorative practice rather than a fast paced flow.
My 15 minute Yoga stretch and flow can be a great place to start.
Reduce alcohol intake
Alcohol disrupts the delicate balance of chemicals and processes in your brain, affecting your thoughts, feelings and actions.
Try reducing the amount you drink on an evening out, or swapping out alcohol for a soft drink alternative. Taking an alcohol break has shown to have a huge impact on not just mental wellness but physical health too.
Be kind to yourself
.
Have kindness and compassion for your humanness.
Remember to show yourself the same love and care you show to others. You are enough just as you are.
We so often forget to fill our own cup before sharing with others. Often running on 'empty' and hardly ever taking our own advice.
.
And finally, Get some support.
.
If you are worried about the affects stress may be having on your mental wellness don't be afraid to ask for help.
Speak to someone you trust or arrange a chat with your local GP who can point you in the direction of the right support
How Meditation Impacts Your Brain and Reduces Stress

How Meditation Impacts Your Brain and Reduces Stress

by | Nov 3, 2023 | Meditation, Stress

Stress is a common part of modern life that affects millions of people worldwide. Chronic stress can lead to a range of negative health outcomes, including cardiovascular disease, depression, and anxiety. The brain's response to stress involves the release of stress hormones like cortisol and adrenaline, which can cause inflammation and other negative health outcomes.
Research studies have shown that chronic stress can cause structural and functional changes in the brain. These changes can affect areas of the brain responsible for regulating emotions, decision-making, and memory. Chronic stress has also been linked to the development of neurological disorders like Alzheimer's disease and dementia.
.
.
The Science Behind Meditation and Its Effect on the Brain
.
Meditation is a practice that has been used for thousands of years to promote relaxation and reduce stress. Recent research studies have shown that meditation can have a positive impact on the brain and reduce the negative effects of stress.
.
Research studies have shown that meditation can increase activity in the prefrontal cortex, a part of the brain responsible for regulating emotions and decision-making. This increase in prefrontal cortex activity can help to reduce negative emotions like fear and anxiety. Meditation has also been shown to increase activity in the amygdala, a part of the brain responsible for processing emotions like fear and stress.
.
Meditation has been shown to increase grey matter in areas of the brain associated with emotion regulation and self-awareness. Grey matter is the part of the brain that contains the majority of the brain's nerve cell bodies. Increases in grey matter can lead to improvements in cognitive function, including memory and learning. How incredible!
.
Meditation and Its Impact on Stress
.
Research studies have shown that meditation can have a positive impact on stress levels. A study published in the Journal of Alternative and Complementary Medicine found that participants who practiced meditation for just 10 minutes per day for four weeks had significantly lower levels of cortisol, a stress hormone, than those who did not meditate.
.
Another study published in the journal Psychoneuroendocrinology found that participants who practiced mindfulness meditation had lower levels of cortisol and other stress hormones than those who did not meditate.
.
Meditation has also been shown to reduce symptoms of anxiety and depression. A study published in the Journal of Clinical Psychology found that mindfulness-based stress reduction (MBSR) was effective in reducing symptoms of anxiety and depression in patients with a range of conditions, including chronic pain, cancer, and heart disease. Another study published in the Journal of Consulting and Clinical Psychology found that MBSR was effective in reducing symptoms of anxiety and depression in patients with generalized anxiety disorder.
.
Incorporating Meditation into Your Daily Routine
.
Incorporating meditation into your daily routine is a simple and effective way to reduce stress and improve overall well-being. To begin meditating, find a quiet place where you can sit comfortably and focus your attention on your breath. Start by taking deep breaths in through your nose and out through your mouth, focusing on the sensation of the breath as it moves in and out of your body. When your mind wanders, gently bring your attention back to your breath.
.
Start with just a few minutes of meditation each day and gradually increase the length of your meditation sessions as you become more comfortable with the practice. Many people find it helpful to meditate first thing in the morning or just before bedtime to help them relax and reduce stress.
.
There are many different types of meditation to choose from, including mindfulness meditation, loving-kindness meditation.
.

.

Meditate for You
There are a number of different types of Meditation that can be practiced. As little as 20 minutes per day is enough to have a dramatic impact on your health and happiness.
Below are just a handful of the Meditations I offer within my Classes, Events, Workshops and Retreats. You can gain instant access to pre recorded sessions here.
.
.
Mindfulness Meditation
.
Mindfulness meditation is a popular form of meditation that involves paying attention to the present moment without judgment. To practice mindfulness meditation, find a comfortable seated position and focus your attention on your breath. When your mind wanders, simply acknowledge the thought and gently bring your focus back to your breath. Practicing mindfulness meditation for just 10-15 minutes per day has been shown to reduce symptoms of stress, anxiety, and depression.
.
Research studies have shown that mindfulness meditation can increase activity in the prefrontal cortex, a part of the brain responsible for regulating emotions and decision-making. This increase in prefrontal cortex activity can help to reduce negative emotions like fear and anxiety.
Loving-Kindness Meditation
.
Loving-kindness meditation, also known as metta meditation, is a type of meditation that focuses on generating feelings of love and kindness towards oneself and others. To practice loving-kindness meditation, find a comfortable seated position and focus on an image or person that brings feelings of love and kindness.
.
Repeat phrases like "may I be happy, may I be healthy, may I be safe, may I be peaceful" to cultivate feelings of kindness towards yourself. Then, extend these feelings of kindness to loved ones, acquaintances, and eventually to all beings.
Research studies have shown that loving-kindness meditation can increase feelings of empathy and compassion towards others. This increase in empathy can help to reduce feelings of stress and anxiety, as well as increase social connectedness.
Body Scan Meditation
.
Body scan meditation is a type of meditation that involves focusing on different parts of the body to cultivate feelings of relaxation and awareness.
.
To practice body scan meditation, find a comfortable seated position and close your eyes. Begin to focus on your breath and slowly scan your body from head to toe, noticing any sensations or areas of tension. As you scan your body, allow yourself to release any tension and cultivate feelings of relaxation.
.
Research studies have shown that body scan meditation can reduce feelings of stress and anxiety, as well as improve sleep quality. Body scan meditation has also been shown to increase grey matter in areas of the brain associated with emotion regulation and self-awareness.
Guided Meditation
.
Guided meditation is a type of meditation that involves listening to an instructor or recording that guides you through different meditation techniques. Guided meditations can be helpful for beginners who are new to meditation, as well as for experienced meditators who want to try new techniques.
Research studies have shown that guided meditation can reduce symptoms of anxiety and depression, as well as improve sleep quality. Guided meditation can also increase feelings of relaxation and reduce levels of stress hormones like cortisol.
Vedic Meditation
.
Vedic meditation is a technique of meditation that involves the use of a personalized mantra. Using a mantra is said to have a powerful effect on the individual's mind and can help to promote a deeper state of relaxation and spiritual growth.
.
Scientific research has shown that regular practice of Vedic meditation can have a positive impact on both the mind and body, including reducing stress and anxiety, improving cognitive function, and promoting physical health.
.
.
It's important to note that the practice of meditation is best learned from a trained teacher. A teacher can help you understand a mantra and guide you through the process of meditation. They can also provide support and guidance alongside aps or pre-recordings.
Understanding Stress: The Impact of Stress on Your Body and Mind

Understanding Stress: The Impact of Stress on Your Body and Mind

by | Nov 3, 2023 | Stress

Stress is a part of life. It's something that we all experience from time to time, and it can have a significant impact on our overall well-being. Stress can be caused by a variety of factors, including work, relationships, finances, and health issues. In this blog post, we'll explore what stress is, the impact it can have on both the body and mind, and some strategies for managing it effectively.
What is Stress?
Stress is a natural response to a perceived threat or danger. When we encounter a stressful situation, our bodies release hormones such as cortisol and adrenaline, which trigger the "fight or flight" response. This response prepares our bodies to either confront the threat or flee from it. While this response can be helpful in some situations, such as when we need to quickly respond to a dangerous situation, prolonged exposure to stress can have negative effects on both our physical and mental health.
The Physical Effects of Stress
When we experience stress, our bodies go through a series of physical changes. These changes are part of the fight or flight response and are designed to help us respond to the perceived threat. Some of the physical effects of stress include increased heart rate, elevated blood pressure, rapid breathing, and muscle tension. Prolonged exposure to stress can also weaken the immune system, making us more susceptible to illness and disease.
The Psychological Effects of Stress
Stress can also have a significant impact on our mental health. When we're stressed, we may experience anxiety, depression, and irritability. Prolonged exposure to stress can also lead to burnout, a state of emotional, physical, and mental exhaustion. Chronic stress has also been linked to an increased risk of developing mental health disorders such as anxiety and depression.
Managing Stress
While we can't completely eliminate stress from our lives, there are strategies we can use to manage it effectively. One of the most effective ways to manage stress is through exercise. Exercise releases endorphins, which are natural mood-boosters. Regular exercise can also help to reduce the physical symptoms of stress, such as muscle tension and elevated heart rate.
Another effective strategy for managing stress is through relaxation techniques. Meditation, deep breathing, and yoga are all excellent ways to reduce stress and promote relaxation. These techniques can also help to improve sleep quality, which is essential for managing stress.
It's also important to take care of our mental health when we're stressed. Talking to a trusted friend or family member can help to reduce feelings of anxiety and stress. Seeking professional help, such as therapy or counselling, can also be beneficial for managing stress and improving mental health.
Stress Responses to look out for
Physical stress responses:
.
1. Increased heart rate
2. Rapid breathing
3. Sweating
4. Muscle tension
5. Digestive issues (such as nausea or diarrhoea)
'
Mental stress responses:
.
1. Anxiety
2. Irritability
3. Depression
4. Racing thoughts
5. Difficulty concentrating

.
In conclusion, stress is a natural part of life, but prolonged exposure to stress can have negative effects on both our physical and mental health. By understanding the impact of stress on our bodies and minds and implementing strategies for managing it effectively, we can improve our overall well-being and quality of life. Remember to take care of yourself and seek help if you're feeling overwhelmed or unable to cope with stress on your own.
Impact of Stress on Employers, Employees, & Business Productivity

Impact of Stress on Employers, Employees, & Business Productivity

by | Nov 3, 2023 | Stress

Stress is an inevitable part of life and is especially prevalent in the workplace.

While some stress can be beneficial and motivate employees to perform at their best, excessive stress or prolonged stress can lead to a range of negative outcomes for both employees and employers. This blog will explore the impact of stress on employers, employees, and overall business productivity and profit.

 

Effects of Stress on Employees:

Excessive stress can have a range of negative effects on employees. Common symptoms of stress include fatigue, irritability, and difficulty concentrating. If left unaddressed, stress can also lead to physical health problems such as headaches, muscle tension, and sleep disorders. In addition to these physical symptoms, excessive stress can also lead to emotional problems such as anxiety and depression.
Effects of Stress on Employers:
The effects of stress on employers are equally important to consider. When employees are stressed, they are more likely to take time off work due to illness or burnout. This can lead to decreased productivity, increased absenteeism, and decreased morale among employees. In addition, stress can also contribute to high turnover rates and difficulty attracting new employees.
Effects of Stress on Business Productivity and Profit:
The impact of stress on business productivity and profit can be significant. When employees are stressed, they are less likely to be productive and more likely to make mistakes. This can lead to decreased quality of work and increased costs associated with rework or errors. In addition, stress can also lead to decreased creativity and innovation, which can ultimately impact the overall success of a business.
Examples of Stress Overload in the Workplace:
There are many examples of stress overload in the workplace. One common source of stress is unrealistic workload expectations. When employees are given too much work to do in a short amount of time, they can become overwhelmed and stressed. Another source of stress is poor management practices. When managers are unclear about expectations or provide inadequate support, employees can become stressed and anxious. Additionally, workplace conflicts and toxic work environments can also contribute to stress among employees.
Healthy Stress Management in the Workplace:
While it is impossible to eliminate all sources of stress in the workplace, there are steps that employers can take to promote healthy stress management. One approach is to provide training and support for employees to develop coping mechanisms and resilience in the face of stress. Employers can also create a positive work environment that values work-life balance and promotes healthy habits such as exercise and self-care. Additionally, employers can provide an in-house Wellbeing Lead to help employees manage stress and mental health concerns.

 

Love Laura x