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Stress is easily the most named aggravating factor for illnesses during outpatient consultations.
When it comes to embracing stress, I recommend this 6 minute video from Tudor Bismark on this topic.
In reality, we cannot do away with stress.
The WHO defines Stress as, “ a state of worry or mental tension caused by a difficult situation.”
The best synonym for stress would be pressure.
Any growth, increase or any form of fruitfulness is preceded by stress, so stress by itself is not the enemy.
How Stress Affects the Body?
Stress increases the levels of a hormone known as cortisol. Cortisol helps the body to deal with stressful situations, helping to sustain the fight or flight response for example.
Persistent high levels of cortisol however, could lead to a myriad of health problems such as hypertension, high blood sugar, weight gain, acne, insomnia and decreased immunity levels.
It is the failure to manage stress that contributes to majority of psychological and physical ailments.
How to Manage Stress
There are two key factors involved in the management of stress;
You must know your limits.
You must work on your coping mechanisms.
Knowing Your Limits
We need stress to rise to the top, but stress can get to a certain level where we begin to crumble. Where we are no longer functioning as we ought to. That’s why we work during the day, and rest/recoup at night.
In all our workings we must understand this principle— You must know when to forge ahead and when to take a break. It is a good thing to know your limit.
Developing Coping Mechanisms
How do you cope in a stressful situation? There are 4 main ways we all try to cope with stressors.
Do you try to address the problem causing you distress? Do you try to handle and reframe your emotions? Do you try to find meaning in the situation? Do you seek support from family and friends/tribe?
If you’re doing any of these, you are on the right part.
Embracing Meditation as a Stress Reliever
Meditation and breathing control belong to the emotion-focused group of coping mechanisms.
Meditation is a practice involving training the mind to achieve a state of tranquility and calmness. It is a practice that promotes relaxation, focus, and inner peace.
Recent Studies reveal promising results from mind body stress reducing interventions to not only reduce stress and mood swings but also Blood pressure levels.
“Meditation and breathing control through e.g yoga are considered to be among the better stress reduction interventions for lowering Blood pressure” — European Society of Hypertension.
Have you ever tried meditating? If you haven’t you can get started right away.
Here’s a step-by-step guide:
1.Find a Quiet Space
Choose a calm, quiet environment where you won’t be disturbed. It can be a corner of a room, a garden, or any place that feels peaceful to you.
2.Set a Time Limit
For beginners, start with 5 — 10 minutes. You can gradually increase the duration as you become more comfortable with the practice.
3.Sit Comfortably
Sit on a chair or cushion with your back straight, shoulders relaxed, and hands resting on your knees or in your lap. You can also lie down if sitting is uncomfortable, but be mindful not to fall asleep.
4.Focus on Your Breath
Close your eyes and take deep, slow breaths. Focus on the sensation of your breath entering and leaving your body. Notice how your chest and abdomen rise and fall with each inhale and exhale.
5.Observe Your Thoughts
As you meditate, thoughts will naturally arise. Instead of trying to suppress them, gently acknowledge their presence and then return your focus to your breath.
6.Use a Guided Meditation
If you find it difficult to meditate on your own, try a guided meditation. There are many apps, videos, and recordings available that provide step-by-step instructions and soothing background music. Personally, I use the Bible- works wonders.
7. Be Consistent
Make meditation a daily practice. Consistency is key to developing a habit and reaping the long-term benefits of meditation.
8.End Gradually
When your timer goes off, don’t rush to open your eyes and move. Take a few moments to become aware of your surroundings. Gently stretch and bring yourself back to the present moment.
On a final note, we can’t completely do away with stress, but we can manage it in a myriad of ways.
Stay healthy! —Dr Nguper
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