How to cope with stress by tuning into our body

Stress is a mental and physical condition which builds up in the body over time. During the day there can be many stressors, for example, the commute to work, catching up with emails, meeting deadlines, and facing difficult clients. The commute home, cooking, cleaning, meeting partners' needs and family needs.

The accumulation of stress builds up in the body. Physical symptoms may include headaches, tension in the shoulders and neck restless legs, palpitation hyper-alertness, backache, breathing is limited (breath holding is common). Cortisol levels increase causing inflammation, if left unchecked this can lead to autoimmune diseases.

Unhelpful coping strategies

We may cope with these issues by drinking alcohol, taking drugs, taking painkillers, overeating, gambling etc. which often cause more problems. So what can we do about it? We can learn from the natural world.

In the animal kingdom stress is usually caused when a predator is chasing you. The animal uses adrenaline that is produced to run away from the predator. 

In the current human world, we can be stressed by a deadline. However, using our adrenaline to run away from it will not help us meet the deadline, so we do not attend to our physical needs. Instead, we ignore them and allow the buildup to continue.

How can we cope better?

We need to listen to our bodies. We need to tune into our bodies. How can we do this?

Close your eyes to help you tune into your body. Just check in with your body to feel where you have tension. Notice it and become aware of your body; are your muscles tight? Do they need stretching? Have you drunk enough water? What does your body need?

Positive coping skills: Attending to your body

A good exercise to release tension involves starting by lying down. And, starting with the feet, tense and release your muscles. Pause to feel the difference between before and after. Move onto your calves, again tense and release the muscles. Moving up the body to the thighs, buttocks, pelvis abdomen, chest, arms, hands, shoulders, neck and face. Again tensing and releasing each section of the body. Once you have completed this, pause to feel the benefits.

Shake it off

If you don't have room to lie down. I suggest you use the shake-it-off method. Shaking your hands and your arms, raise and drop your shoulders, shake your legs and your feet. Bouncing on your feet releases that energy and prevents it from getting stuck in your body.

How often do we need to do this?

We need to attend to our body regularly a few times a day. We cannot leave it to the end of the day when it has built up and becomes overwhelming.

Several times a day take the time to close your eyes and tune in to your body. When you identify an unmet need eg. thirst, hunger, cold, tense, or affected breathing (low oxygen), attend to it. Drink some water, eat something nourishing, add a layer of clothing, shake off the tension, breathe into your abdomen using the double breath method (breathe in, pause, breathe in again, and exhale allowing more air in on the next inhale, and repeat).

You are the only person who can meet your needs. 

Speaking with a counsellor can also help you to organise your thoughts and work out strategies to regain control over your stress.