Stress Awareness Month: Destress before Distress

Every year during April,  we focus our attention on reducing pressure and effectively managing our stress while raising awareness. The reality is we will all experience stress at some time in our lives, from occasionally to regularly – maybe even sometimes, feeling quite permanent. It’s important, therefore, to be armed with coping mechanisms to ensure that challenges don’t become chronic stress and start to negatively impact our health. Our award-winning Health and Fitness Expert, Dean Hodgkin shares a few stress-reducing management techniques and how small positive changes can make the world of difference.

Just Breathe

Close your eyes and breathe through your nose. Aiming to take long, slow breaths and try to fully inflate your lungs rather than simply taking your usual tidal breath, that is only around a third of your capacity. Maintain a comfortably slow rhythm and focus on listening to your breath. Be aware that nasal breathing will warm the air as it is introduced, so try to feel this warmth being pushed down into your centre and your body temperature gently increasing from the inside to out.

The Power of Suggestion

Herbert Benson, author of The Relaxation Response, created a technique to reduce stress that involves telling yourself positive statements to shift your mental focus. You can use it in different situations, e.g. while traveling to work, when going for a walk, whilst exercising, or before going to sleep at night. Take a deep breath in and as you gently exhale, silently say a relaxing statement to yourself, e.g. ‘My mind and body are becoming relaxed’ and notice how it makes you feel.

Journal Your Thoughts

Journaling is a self-help tool with many profound therapeutic benefits. It can help to manage stress, establish thoughts, track personal development and act as a means of self-expression. Many people find it improves their mental health, accelerates personal growth and boosts creativity. Importantly the practice is flexible and so can be tailored to suit your individual preferences and needs. All you need is a pen and paper.

Laughter is the Best Medicine

Laughter releases a rush of endorphins. Taking a regular dose of what makes you smile has been shown to naturally boost your mood, help to strengthen your immune system and protect you from the damaging effects of stress. It has also been documented by the British Heart Foundation that people with heart and circulatory problems who regularly watch a comedy show over a serious drama or documentary presented an increased flow of oxygen around the body, reduced blood pressure and reduced stress hormones, ultimately improving to their heart and circulation, all because they were laughing! Laughter really is the best medicine.

Tune In

Experts suggest the stress relief effect of certain music is linked specifically to the rhythm. It’s thought that in the womb, we were influenced by the heartbeat of our mother so when listening to soothing music, we associate it with that safe, relaxing, protective environment. Whilst personal taste will often determine the specific music genre, try downloading a binaural beats soundtrack which, through headphones or earplugs, plays different frequencies into each ear, stimulating your brain to create a third frequency that induces a deep sense of calm.

Touch Therapy

Massage can release serotonin, the neurotransmitter often referred to as the ‘happy hormone’ because it boosts your body’s ability to fight off pain, anxiety and feelings of sadness. Also, massage could be considered as a long hug, so it can fulfill our primal desire for human contact and comforting touch. We have a wide range of treatments to ensure you find the perfect therapy to heal your body, relax your mind and restore your sense of wellbeing.

Juggling Body and Mind

Juggling work pressures, family commitments and money is something we’re all familiar with, but did you know that putting this into physical and visual context using juggling balls can actually help you to better cope with stress.  By improving concentration skills and providing a link between the left and right hemispheres of the brain, mental agility and problem-solving functions improve, often leading to easier handling of potential stress. Through distraction from the issue that is causing you to worry, juggling is the perfect practice to immerse in.

If you are visiting Ragdale Hall Spa in May, we will be offering a complimentary Juggling Workshop to help you find balance and a new skill.