By Schuyler Corrigan

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December 22, 2023

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Like many of our clients here at RNM, stress reduction is almost always on our radar. “Reduce your stress” sounds simple – identify what your stressors are and reduce them. However, so much of our daily, weekly, monthly, and yearly stress simply cannot be removed. We must continue to live with it as more and more may pile on. Chronic stress is one of the primary contributors to cardiovascular disease, migraine headaches, digestive imbalance, endocrine disorders (including thyroid and chronic fatigue), inflammatory skin conditions including shingles, and even poor sleep. We all deal with stress differently, and our triggers vary widely. But there are specific things you can do that can make a difference.

 

Read More: Taking Care of Parents: Seasonal Stress Support

 

You may notice that when you are stressed and anxious, your nervous system feels very agitated like you’re on the edge of your seat or highly reactive to even small stimuli or situations. This is because our nervous system is largely responsible for our “fight or flight” reaction and regulates our stress response, along with various other hormones throughout the body. Our nervous system is a major communication pathway throughout our body, highly receptive to conscious and unconscious cues and triggers.

 

Read More: The Key to Vibrant Health – The Adrenal Glands

 

Here are a few small habits to help get you started in reducing daily stressors:

 

• List the “optional” stress and the “necessary” stress. If you’re feeling overwhelmed, sit down and make a list of every single thing you find stressful. Nothing is too big or small, glaring or petty to include on this list. This can include your job, your kids, a co-worker, the traffic on your way to work, how your partner loads the dishwasher, the amount of endless laundry, a never-ending email inbox, the news being on in the background of your home, etc. Divide this list into your necessary stress (the things you can’t just get rid of but must continue to address), and “optional” stress (the things you choose to default into stress, such as being irritated in traffic, the co-worker frustrations, your partner completing a task differently than how you would do it, etc). 

• Set a goal of reducing your stress load by 10%. Choose one of the above “optional” stressors to practice removing or changing how you approach this for at least one week. This is, maybe, a 10% reduction in your daily or weekly stress. Really pay attention every time this stressor presents itself, and practice letting it go or responding to it differently. 

• Practice the 60-second deep breath. When you feel the familiar twinge of agitation, take 60 seconds for a slow, deep inhale and exhale. This allows your nervous system to regulate, calm, and more peacefully engage. 

• When possible, delegate and step back. Understandably, we feel stressed because we have too much on our plates and sometimes no one else to share the load. However, let’s take on too much because we want to control the outcomes to our liking. There is a fine line between relinquishing control to gain more time while appreciating the completion from another perspective. Practice with small things first. 

• Notice your small pauses and sink into them. If you’re stopped at a red light, in line at the grocery store, or in the waiting room for an appointment, these are all excellent opportunities to observe yourself (energy, mood, and your body sensations ) and your surroundings. Don’t be too quick to zone out on your phone during these small moments. Let your nervous system relax, and notice what’s around you while you pause. 

If you notice that stress impacts your quality of life or overall health, check in with us and consider making an appointment to see one of our naturopathic doctors. We would love to help you balance your life and wellness in a way that works for you sustainably and positively.