Stress

Stress means different things to each of us, and while having a certain level of stress in our lives will motivate us and inspire us to move ahead, it should always work for us rather than against us.

Physical symptoms of stress may include:

• Headache
• Fatigue
• Insomnia
• Digestive changes, such as becoming more prone to indigestion, diarrhoea
• Loss of appetite or overeating (especially of ‘comfort foods’)
• Increased use of tobacco or alcohol
• Muscle tension (e.g. neck or backache)
• Nervousness and a tendency to be easily startled

Psychological symptoms may include:

• Tension or anxiety
• Feeling overwhelmed
• Anger and aggression
• Poor decision making
• Memory problems and poor concentration
• Increased irritability

If stress continues over a long period without being addressed, we may develop health problems such as cardiovascular disease, ulcers, headaches, fatigue and depleted immunity.

When we feel intense stress or fear, a hormone called adrenalin is secreted from the adrenal glands, which are situated above the kidneys. Our heart beats faster, our blood pressure rises, and our muscles tense up. At the same time, our breathing quickens, and the blood sugar levels rise to provide us with instant energy. This is what is known as the "fight or flight" response, and signals that our body perceives danger and is getting ready to deal with it.

The problem is that in our modern lives, factors such as job pressures and emotional ups and downs sometimes cause us to live in a state of stress for long periods, which may have consequences for both our physical and mental health.

Everyone reacts to stress differently and has a different tolerance level. The way that stress manifests in your body depends on things like your genetic make-up, diet and exercise routine, and physical surroundings.

Emotional and practical social support

A very important aspect of stress management. Often talking your problems over with someone helps you to see things from a different slant. This can be helpful in finding solutions that you hadn’t previously thought of to your problems. If there is no family member or friend whom you feel comfortable talking to or asking for help, ask your healthcare professional for a referral to a counsellor, psychologist or social worker who can help you to pinpoint events or conditions that are stressful to you, and to devise ways of reducing the stress they cause.

Maintaining your physical health

This has a strong benefit for your mental health too. When you are under a lot of stress, pay extra attention to your diet and exercise routine. Avoid alcohol, caffeine, and sugary and fatty foods, which can lead to declining energy levels, and aim for a balanced diet to ensure you are getting enough vitamins and minerals.

Schedule regular periods of activities that you find relaxing. This can mean anything from walking the dog to watching a funny movie or going out to dinner with friends. Massage is also of benefit, and as well as being relaxing can help to improve your sleep and relieve muscle tension.

Mind-body self-care

If you know that you are particularly susceptible to stress, consider taking up meditation or doing a course to develop new problem-solving skills. Sometimes changing the way you look at problems changes the way you react to them. For help in these areas, ask your healthcare professional to refer you to a teacher in your area

Diet, nutrition and herbs

Encourage a diet high in B vitamins and magnesium from eggs, dairy, tofu, green leafy veges and whole grains and omega 3 from fatty fish, like salmon.

Consider adding herbal teas such as lemon balm or chamomile to help calm the nerves.

Adaptogenic herbs such as Ashwagandha, Ginseng or Rhodiola or those which support the nervous system and stress response may also be incorporated like Oats, Passionflower, Lemon Balm or St John's Wort, if right for you.

Speak to a healthcare professional if you want to consider supplementation to find out what's right for you or contact one of our Advisory Naturopaths.

Your body is less likely to be affected by stress when it's in good health. Look after your emotional health, stop smoking, commence a regular exercise programme and maintain a balanced diet, and you will find that you’re better able to cope with stressful circumstances.