In today’s fast-paced world, stress has become a prevalent part of our daily lives. From work pressures and commitments to personal challenges and strains, stress can take a toll on our physical and mental health.
If left unattended, it can wreak havoc on our nervous system.
Our nervous system plays a vital role in how we respond to stress.
It consists of two main components that are involved in the stress response: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).
The SNS is responsible for the “fight or flight” response, while the PNS is the “rest and digest” system, which helps us to relax and recover. To manage stress effectively, we need to find a balance between these two systems.
Deep breathing is the easiest and quickest way. During stressful times, we often shallow breathe and lose the resources necessary to feel relaxed.
During stress, our SNS goes into overdrive, which increases our heart rate and makes us feel anxious. Deep, slow breaths activate the PNS, which calms our bodies.
Mindfulness and meditation are two great de-stressing techniques that go hand in hand to bring us out of the dwelling of the past and the guessing of the future.
When we practice being more mindful and tune sharply into our senses, we become grounded in the present moment, the now.
Strengthening your PNS through mindfulness and meditation will reduce the reactivity of your SNS. Meditation is a wonderful way to de-stress the body, mind, and soul, allowing you to connect with your inner self more.
Exercising through moderately strenuous body movements is a great way to combat the frenetic feelings that stress brings on.
The release of endorphins are natural mood boosters that help to balance your SNS and PNS. Incorporate a sport or activity you enjoy doing that will elevate your heartbeat and break a sweat.
Sleep is extremely important. Lack of it can activate the SNS, making you more susceptible to stress. When our bodies and minds are well rested, this allows our PNS to lead during repose and recovery.
Set realistic goals that are achievable, both at work and in your personal life.
Don’t take on too much. Prioritise your tasks and lists. Effective time management can help reduce stress by avoiding last-minute rushes. Create to-do lists, set boundaries, and allocate time for relaxation and self-care.
Reach out and seek support from your loved ones who you know will understand your pain or have gone through similar experiences.
Human connection is a powerful stress reducer. Sharing your feelings will activate your PNS and create a sense of support and belonging. Find the time to laugh and listen to uplifting music.
Our nervous system needs to maintain a balance between the SNS and PNS activation. Regulating ourselves to a calmer state during stressful times is essential to conserve our emotional, mental, and physical well-being.
Here’s to living a happy and stress-free, regulated today and tomorrow.
Oman Observer is now on the WhatsApp channel. Click here
