Stress Awareness Month - April 2023 - 7 Tips

Ultimately there is no health without mental and physical health - they are two sides of the same coin.

This month is an opportunity for us to openly discuss the impact of stress and to remove the guilt, stigma and shame around discussing mental health. 

In today’s post we will be sharing 7 tips for you that will hopefully give you some inspiration to productively tackle stress in your life.

Tip 1 - Breathwork to help reduce stress

Stress is our body’s natural reaction to real or perceived harmful situations. 

One of the most effective tools to help alleviate stress is a breathing exercise called 'Physiological sighing'

Dr Andrew Huberman, professor of Neurobiology at Stanford University, describes the method as 'two nasal inhales, followed by a long exhale, repeated 1-3 times.'

'By mindfully sighing a few times, you can manually reduce two key symptoms of stress within a few seconds.'

By inhaling twice we are able to remove more CO2 from the body when we breathe out. Which helps us feel more relaxed.

And a long exhale sends signals to our brain to slow down our heart rate. Further increasing this feeling of relaxation.

This tool is a wonderfully simple, effective method to help us manage stress by using the body to control the mind. 

Tip 2 - Gratitude Journaling

Practising gratitude by reflecting on positive experiences can improve emotional well-being and help cope with stress, according to early research.

Gratitude may even have physical benefits, such as reducing the risk of heart disease.

The first step to practising gratitude is to reflect on positive experiences, whether big or small, and allow yourself to feel grateful for them. 

Focusing on the good things in life can help cultivate positive emotions and reduce negative thoughts. (1,2)

Tip 3 - Cold Showers

Cold showers have been shown to have numerous health benefits, including reducing stress levels. Here are some of the ways in which cold showers can help reduce stress:

Increases production of endorphins: Cold water can stimulate the production of endorphins, which are natural painkillers and mood enhancers. This can help reduce stress and improve mood.

Decreases inflammation: Cold water can help reduce inflammation in the body, which is often associated with stress.

Improves circulation: Cold water can help improve circulation in the body, which can help reduce tension and improve overall relaxation.

Boosts immune system: Cold showers have been shown to boost the immune system, which can help reduce the effects of stress on the body.

Improves sleep: Cold showers can help improve sleep quality, which is important for reducing stress levels. (3-6)

Tip 4 - Improve emotional resilience by creating space between you, and what you feel

Our feelings and emotions are powerful indicators that our needs are being met, or not.

It’s very healthy for us to bring awareness to our emotional state, but, when we identify ourselves with our feelings, we may unconsciously keep ourselves stuck in that state for longer than necessary.

For example, if you say something like - ‘I am angry’

What’s actually happening, is that you are experiencing a very valid human emotion at this moment.

But you are not anger. You cannot be an emotion. You are feeling angry. You are experiencing anger.

You are not your feelings.

The next time you experience a strong emotion, try adding the words ‘I am feeling’, Or ‘I am experiencing’

This isn’t just a subtle play on words,but a powerful way to create more mindful awareness of what you feel in each moment.

This will allow you to notice your emotions, without becoming ‘stuck’ in them.

Tip 5 - Recognise that negative emotion stems from unmet needs

Often when we are in a state of stress or overwhelm, we experience both physical and psychological symptoms. 

One approach to begin to identify and become more aware of the cause of our stress is to begin to curiously explore the emotions that we are experiencing in these moments.

Using a feelings and needs list (like this one) we can, honestly and without judgement, begin to ask ourselves what emotions we are experiencing.

Once we have the awareness of our emotions, we can begin to ask ourselves what needs we might have that are not being met.

Tip 6 - Practice Being Non-Judgemental of yOur Emotional State

There are many reasons we might have judgement about our emotions, ranging from convenience and cultural influences, to trauma and abuse.

However, research shows accepting our emotions and thoughts contributes to improved psychological health. (7)

It can be extremely difficult to ‘open the box’ on our emotional state, and in some cases this is best explored with a qualified professional such as a counsellor or therapist.

In times of stress, we may find ourselves being triggered by our past experiences.

In these moments, I would like to encourage you to remove blame, or judgement from yourself, when difficult emotions arise. 

Something that really helped me when beginning to learn these tools to improve emotional resilience was something my coach said:

‘Your capacity to accept ‘negative’ emotions will directly mirror your ability to receive the ‘good’.’

Remember, emotions are neither good nor bad, they simply are. 

Tip 7 - Practice Saying Yet

While not directly aimed at reducing stress, I wanted to include another tip which has been a game changer for me in adopting a more positive approach to life. 

By simply adding the word ‘yet’ to many of the things you say, you will be able to cultivate more of a growth mindset. 

When you notice yourself making a closed statement about your inability to do something that you could progress in;

Add ‘yet’ to the end of that sentence. ‘I’m not flexible enough to touch my toes….yet’