Reducing Stress in Stressful Times
I’ve never known a time in Australia where there has been such an undercurrent of tension. From the cost-of-living crisis, to the price of fuel, to jobs under threat from AI, to natural disasters and the existential threat of war, it has been unrelenting since Covid. Fear and threats beyond our control can stack on top of everyday stressors to increase allostatic load – the accumulation of repeated, chronic or intense stress which negatively impacts our nervous system and can lead to very real mental and physical health problems.
Human beings are designed to manage stress in short bursts, and a certain amount of stress can be useful to spur us on to be productive and get things done. However, stress is only healthy if we are able to bring our nervous systems back into balance. Right now, it’s more important than ever to prioritise re-balancing our nervous systems, to give our brains and bodies a reprieve, so that we can be energised and ready to handle what’s coming our way.
Taking 5 minute breathwork breaks during your day can help you to rebalance
Reducing stress, and prioritising self-care does not necessarily mean signing up to a gym or spending hours meditating. It is possible to build in good self-care practices, in small increments. It is also possible to reduce stress by bringing our nervous systems into balance at various times throughout the day, and this may help to stave off more serious physical and mental health issues.
Here are some quick and easy 5-minute (or less) hacks which will re-centre you and calm your stress response…
1. Breathe! Taking a 5-minute break to take a couple of deep breaths will make you feel calm and relaxed and will signal to your nervous system that you are safe. Breathe deep into your belly, as far as you can go, followed by a long out-breath and repeat 2 – 3 times.
2. Practice gratitude. Think about 5 things you are grateful for in this moment.
3. Connect with a friend or smile at a stranger. Being in co-regulation with another person helps us to feel like we are not alone.
4. Take in nature. Simply take a moment to look at the sky, or a tree or plant. Notice the soothing and calming feeling that nature offers.
5. Listen to your favourite relaxing song. Enjoy the rhythm and melody of soothing sounds.
6. Take a 5-minute mindfulness break. Simply relax and take in your surroundings. Notice what you can see, hear, smell, taste and feel.
7. Enjoy some soothing scents. Light your favourite candle or use a diffuser with some calming essential oils such as lavender or bergamot.
8. Go for a short stroll. Walk slowly and rhythmically for a few minutes.
9. Give yourself 5 minutes of doodle time. Allowing your creative self to draw or scribble can have a calming effect on the brain.
10. Jump around or shake it off! Being silly for 5 minutes can activate our play circuits which can de-activate our stress (fear) circuits.