Stress is a natural part of our lives, occasionally serving as a positive force when brief and fostering constructive adaptations. However, in today’s fast-paced world, many individuals grapple with enduring “perceived” stress. What our bodies perceive as stress seems to hold more significance than the actual level of stress or danger in a situation.
The constant tethering to devices and the deluge of stimuli overwhelm us, offering little relief to our intrinsic stress coping mechanisms. This relentless pressure frequently results in HPA axis or adrenal dysfunction. Initially, our adrenal glands may produce excessive cortisol, followed by a phase of underproduction as an adaptive reaction to prolonged stress signals.
Tackling HPA dysfunction necessitates a multifaceted strategy centered on how we manage perceived stress. Realigning our physiological stress responses demands purposeful engagement in activities that activate our parasympathetic nervous system or vagus nerve, concurrently soothing our sympathetic nervous system. Intentionally disentangling the effects of perceived stress on our bodies through these deliberate activities is essential for resetting our physiological stress responses.
Here are some activities to help counter the physical effects of ongoing stress. Every week, aim to do a morning and evening activity every day. Also, try to include 1-2 activities that you can do at any time during the week. Over time, you’ll discover which ones work best for you, and you can stick to those. As these become habits, you’ll notice increased energy, vitality, and improved health.
Morning Activities:
- Morning light exposure: Spend 10 minutes in morning sunlight on clear days and 20 minutes on overcast days. You may use a SADD lamp on days this isn’t feasible.
- Physiologic sigh x 5 minutes: The physiologic sigh is a breathing technique where one takes a deep breath in through the nose, then inhales a second time and then exhales slowly through the mouth. Instructions/ example here: Reduce Anxiety & Stress with the Physiological Sigh | Huberman Lab Quantal Clip
- Box breathing x 5 minutes: Breath in for 4 counts, hold your breath for 4 counts, breath out for 4 counts and pause for 4 counts before the next inhale, repeat for 5 minutes.
- Yoga 5- 60 minutes minutes: Use the downdog app to create a yoga sequence that fits your body and needs, or attend a local class. DOWNLOAD HERE
- Guided meditation 5 – 30 minutes: Use the Insight Timer app to do a guided meditation to start your day with vagal activation: DOWNLOAD HERE
Bedtime Activities:
- Warm bath with magnesium/ epsom salts
- Non-sleep deep relaxation (NSDR) or yoga nidra: This is a form of total body relaxation that is done lying down and shifting attention to different body parts. Free recordings are found on youtube, spotify and insight timer: Click here to find out more.
- Journaling: Spend 10 minutes doing free association “data dump” journaling before bed, just for yourself. Set a timer and write whatever comes to mind to unload thoughts from the day.
- Gratitude Journaling: Write down 3 unique things you are grateful for each night before sleep.
- Adult coloring: Get some colored pencils and an adult coloring book to turn of your brain for 10-20 minutes before bed: Explore options here.
- Replace watching tv with reading a novel
- Breathwork or yoga: as explained in morning activities
Anytime Activities:
- Walking in nature
- Massage
- Acupuncture
- Positive social connection: With people who give you energy rather than drain it
- Sauna
- Qigong
- Tai Chi
- Playing an instrument
- Stretching
- Watching sunrise/sunset
