By Laurie Melrose-Doering, Osteopath & Applied Kinesiologist
Stress affects a significant portion of the global population, a new study by ACAS has found that 3 out of 5 British workers (63%) feel stressed due to the rising cost of living. Stress is the biggest robber of energy. It makes most conditions worse.
British doctor Dr. Xand Van Tulleken highlights common misconceptions about stress. Stress is not merely a psychological phenomenon; it involves real, physiological responses that can be both positive and harmful. Positive stress (eustress) enhances our ability to perform various activities, increasing alertness and energy through the release of hormones like cortisol and adrenaline. This response is beneficial when exercising, engaging in public speaking, or facing exciting challenges.
Conversely, chronic stress results from continuous exposure to stressors, such as job dissatisfaction, financial worries, or personal conflicts. This form of stress can lead to serious health issues like diabetes, heart disease, insomnia, and mental health disorders, transforming an initially helpful response into a debilitating condition.
Identifying the specific sources of stress can be challenging, as factors are often interconnected. Financial concerns, for example, can exacerbate other stressors, creating a vicious cycle that affects sleep, work performance, and mental health. It’s crucial to not only pinpoint these stressors but to address them holistically.
Opening up about stressors with friends, family, or professionals can significantly alleviate stress. Laura Pomfret, co-founder of the female-focused financial well-being web site Financielle, mentions how discussing financial struggles openly can relieve a substantial emotional burden, even before practical steps are taken. Numerous organisations offer support for financial and mental health issues, providing valuable resources for those in distress.
Regular physical activity is vital for managing stress, as it helps metabolise excess stress hormones and improves both physical and mental health. Moreover, spending time outdoors, particularly in green spaces, boosts mood and reduces stress through exposure to natural light and fresh air.
Box breathing is a powerful relaxation technique that helps manage stress by focussing on controlled breathing and allowing you to consciously influence your body’s stress response. Here’s a succinct guide on how to perform box breathing with pulse monitoring:
Sit comfortably and locate your pulse by placing your index and middle fingers on the wrist of your opposite hand, just below the thumb. Focus on the rhythm of your heartbeat to ground your awareness.
Follow these steps, each to a count of seven.
Repeat the cycle four to five times. After finishing, take a moment to notice any changes in your body or mind, such as a calmer state or a slower heart rate.
Box breathing with pulse monitoring not only helps in reducing stress and calming the mind but also demonstrates your ability to control physiological responses that are typically automatic, enhancing overall well-being.
Herbal remedies can be a powerful adjunct to managing stress by leveraging natural compounds that influence the body’s stress response systems. Here’s a closer look at some effective herbs for combattingstress:
Valerian root is a popular herbal remedy used primarily for its sedative properties, which are beneficial in addressing insomnia and anxiety. Its active compounds interact with gamma-aminobutyric acid (GABA), a neurotransmitter that helps regulate nerve cells and calms anxiety. Studies suggest that valerian can help reduce the time it takes to fall asleep and improve sleep quality, making it particularly useful for stress-related sleep disruptions.
Ashwagandha, also known as Indian ginseng, is renowned for its adaptogenic properties, which means it helps the body manage stress more effectively. It works by modulating the balance of stress hormones, primarily reducing cortisol levels, which are often elevated during prolonged periods of stress. Regular supplementation with ashwagandha can lead to better stress management, improved concentration, and higher energy levels.
Primarily known for its antidepressant effects, St. John’s Wort also has benefits for managing stress and anxiety. It influences several neurotransmitters that are involved in mood regulation, including serotonin, dopamine, and norepinephrine. This herb is particularly effective in treating mild to moderate depression, which can often be a byproduct of chronic stress.
Lemon balm is a member of the mint family and is valued for its calming effects, which are helpful in alleviating stress and anxiety. It acts as a mild sedative, also enhancing GABA activity, which directly contributes to a state of relaxation and stress relief. Lemon balm is often used in combination with other calming herbs like chamomile and valerian to enhance its stress-reducing effects.
Passionflower is another powerful herb known for its calming and sleep-inducing properties. It’s particularly effective in treating anxiety and insomnia linked to stress. Like lemon balm and valerian, passionflower increases GABA levels in the brain, which helps reduce mental and physical symptoms of stress, such as racing thoughts and muscle tension.
While these herbs are beneficial for stress relief, it’s important to use them responsibly. Consulting with a herbalist or a healthcare provider is recommended, especially for those who are pregnant, nursing, or taking other medications, as herbal supplements can interact with various medications.
Incorporating herbal remedies into your stress management strategy can offer significant benefits, enhancing your body’s natural ability to cope with stress. Alongside other stress reduction techniques like proper sleep, regular exercise, and effective communication, herbs can help create a more balanced and healthy approach to managing stress.
At Aston Clinic London, our team of therapists and herbalists provide our clients effective stress management solutions tailored to their individual needs. Our herbalists specialise in natural remedies that alleviate symptoms of stress, while our therapists offer psychological support and techniques like mindfulness, breathing techniques, and cognitive-behavioural strategies.
Our herbalists and other therapists not only address the physiological effects of stress but also the underlying psychological factors, ensuring a comprehensive approach to improving your overall well-being.
To book a session with our practitioners, click here. Alternatively, you can contact us at 020 8942 3148 to learn how our treatments can benefit you.
Aston Clinic London is a third-generation complementary health clinic located in New Malden, serving Kingston, Norbiton, Wimbledon, Raynes Park, Surbiton, Chessington, Worcester Park, Sutton, Richmond, and other areas of southwest London and Surrey.
By Laurie Melrose-Doering, Osteopath & Applied Kinesiologist
BBC One – Morning Live (2024) – How to deal with stress:https://www.bbc.co.uk/programmes/p0hpqqmr
