Stressed? Tips on managing your stress levels.

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Going into the third year of the pandemic, there isn’t a single one of us that can say that we are not dealing with some sort of stress. Even in the best of times, life will always manage to throw us a curve-ball and at times it will feel like your stress levels are through the roof! Stress, however, doesn’t just affect mental and emotional health, but also physical health. Did you know stress is perceived by your body as something to fight or run from? In fact, it specifically fires up that part of the nervous system that allows us to run from a predator or fight for our lives. There are many ways you can manage your stress. However, we will focus on tools you can utilize to mitigate how your body responds.

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As previously mentioned, stress increases the activity of your fight or flight portion of your nervous system which is known as the sympathetic nervous system. This is the system responsible for increasing your heart rate, blood pressure, adrenaline among other things, but; prolonged increased sympathetic activity is not desirable as it can also increase our risk of heart disease, depression, diabetes etc. So how do you decrease activity in the sympathetic nervous system? Why, by increasing activity in the para-sympathetic nervous system: the side of the nervous system that is more active when we are resting or digesting.

Here are some tips on how to promote activity in the parasympathetic system:

1) Move

When in a heightened sympathetic state, your body needs to move and burn off the adrenaline coursing through your body. Work the stress off by going for a run or a fast walk to get your heart rate up. Or work off your frustrations by going to a kickboxing class or even hitting a brick or concrete wall with an empty pop bottle! It doesn’t matter what you do, just get moving!

2) Meditate and Breathe

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Once you’ve burned off some of the angst, it’s time to boost your parasympathetic system. Begin by sitting with your back supported or lying down in a comfortable position. Concentrate on taking deep, long inhalations through your nose and releasing your breath in an equally long exhalation through the mouth. Inhaling through the nose produces nitrous oxide which is a very important chemical that relaxes your cardiovascular system.

It is also important to try to breathe with your belly as much as you can rather than having your shoulders move up and down as this can increase tension in your neck. Plus, belly breathing allows you fill your lungs to the max and better oxygenate your body. Try visualizing your ribcage expanding 360 degrees when you are breathing in.

3) Adaptogens

Adaptogens are a class of botanicals (plants), and supplements that prepare your body to adapt to stressors we may experience in everyday life. Some herbs that can assist are ashwagandha, licorice root, ginseng or certain medicinal mushrooms. Some supplements that can help are Vitamin B’s and magnesium. A good source for more information regarding adaptogens would be a holistic nutritionist, functional medicine practitioner or naturopath.

 

4) Control Your Pain

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As many of you have experienced, when your body is in pain, it can feel like you’re energy is lower, or it can affect your mental and emotional health. Needless to say, physical pain can also affect your stress levels. Staying on top of your spinal care can help you manage your pain levels and in turn your stress.

Let us help you manage these stressful times by having your spine checked at regular intervals. to make an appointment, please call us at (250) 334-2262.

We look forward to being of assistance.

Kyle McGibneystress, stress management, #upper cervical chiropractic, #Campbell River Chiropractor, #Dr McGibney, #Comox Valley Chiropractor, #Dr Cockwill, #spinal health, #Dr Franchesca Lee, #NUCCA, #Courtenay Chiropractor, #stress, #stress management