Stress is our body’s response to pressures from a situation or life event. Stress factors can vary significantly from person to person, and can affect every part of us: mind, body and emotions.
Physical Stress Response
The body’s stress response begins in the hypothalamus and then travels to the adrenal glands which causes the release of adrenaline, noradrenaline and cortisol. This prepares the body for immediate action; fight, flight or freeze. The digestive system is closed down to save energy. The liver increases breakdown of glycogen which increases heart rate in order to increase energy. Our nervous system suppresses feelings so that if you are hurt then you can continue to fight or run. Pupils dilate to increase alertness and activity increases in sweat glands in anticipation of physical activity.
The stress response is useful in helping us to respond quickly to dangerous situations or helping us to get through nerve-wracking experiences. After the event, the body returns to a resting state without any negative effects on our health if the stress is short-term. However, the stress that most of us are dealing with is not from life or death situations but an accumulation of pressure from smaller issues. Without the physical response of fighting or running, for example, there is no release of the energy created by the stress response and this can lead to many stress-related disorders. For example, if someone is regularly feeling stressed at work and their digestive system is being closed down regularly throughout the day as part of their stress response, then conditions such as Irritable Bowel Syndrome are likely to occur.
When stress is experienced longer-term the effects can cause us to feel permanently in a state of “fight or flight” and this can make us feel overwhelmed and / or unable to cope. This is demonstrated by Hans Selye’s stress model, General Adaptation Syndrome. The first stage of which is the alarm stage, which is a healthy and natural response to stress in the short-term and the body should return to homeostasis. The second stage is the resistance stage in which the body has responded to stress but is then struggling to return to functioning normally. The third stage is Exhaustion where the body is failing to adapt and function. Our ability to adapt to situations is key, whether that be physically or emotionally, as this helps us return to homeostasis following a period of stress.
Some physical disorders relating to stress are:
- Stomach Ulcers
- Irritable Bowel Syndrome
- Heartburn / Indigestion
- Headaches
- High Blood Pressure
- Palpitations
- Breathing problems (e.g. Asthma)
- Overeating
- Exhaustion
- Insomnia / disturbed sleep patterns
- Muscle tension
- Skin Rashes (e.g. Eczema)
- Excessive Sweating
Psychological Response to Stress
Some psychological effects of stress include:
- Anxiety
- Panic
- Irritability / frustration
- Rapid mood changes
- Restlessness
- Nervousness
- Addictive behaviour
- Memory loss
- Paranoia
- Confusion
- Lack of concentration
- Low self-esteem
- Loss of interest in self / others
- Depression
Deb Shapiro (Shapiro, D (2007) “Your Body Speaks Your Mind”. London: Piatkus Books Ltd) explains that the real cause of stress is not the external circumstances but the person’s perception of those circumstances and the person’s perception of their own ability to cope. She states that until there is a change in your own belief system that changes your perception of yourself, you will be liable to stress. This explains why individually our capacity for coping with stress varies so wildly and can be influenced by so many factors.
Ways of coping with stress
Mechanisms for coping with stress
There are many ways of coping with stress. One simple way is to practice deep breathing as this sends our body signals that promote the rest and digest state which has an overall calming effect. Exercise is also a great stress reliever as it helps our body to process and eliminate the stress hormones that, if in a life-threatening situation, would have been used to fight or flight. Exercise doesn’t necessarily need to be vigorous; Yoga, Pilates and walking are gentle exercises that also use our breath and can take our mind away from our worries.
A healthy balanced diet and drinking plenty of water are key to managing our stress levels and keeping both our mind and body healthy. It is important to avoid alcohol, smoking and sugar. Sleep is an important factor as well as taking time out for yourself and prioritising self-care. This could be reflexology treatments, reading, visiting a spa, taking exercise, crafting, anything that you enjoy.
Discussing your worries with someone (your partner, a friend, a counsellor or coach) can also be beneficial. When we are stressed, we can develop unhelpful thoughts, or our worries can run away with us. Being aware and being able to challenge any unhelpful thoughts is a great skill to have or work towards. Meditation, or mindfulness, are great skills to learn, and again use deep breathing to help us reach a relaxed mental state.
Be kind to yourself and to others. Don’t be too hard on yourself and try to keep things in perspective. Small acts of kindness to others often give a disproportionally high level of satisfaction and often make us feel better about ourselves.
It is important to identify the sources of stress in your life and, if possible, sort them into categories; those with a practical solution; those that will get better over time; and those you can’t do anything about – try to let go of the latter two and focus on the ones that you can do something about. As with many things in life, balance is key. When our stress levels are out of balance, we need to do everything we can to restore it.
All of the above are incorporated in a reflexology treatment either as part of the actual treatment or recommendations for aftercare, as appropriate.
The use of reflexology in reducing stress:
Reflexology is known for reducing stress, improving mood, aiding sleep, reducing pain levels and inducing relaxation. It is a non-invasive holistic therapy that can promote deep relaxation and wellbeing. Reflexology works on the theory that the body is reflected in the feet and aims to bring the body back in to balance. By stimulating the sensory nerve endings in the feet, reflexology can have a positive and calming effect on the nervous system. Physical touch stimulates the release of oxytocin, which then impacts the nervous system and affects the whole body. A reflexology treatment gives the client time away from their normal busy life, time to reflect, relax and just be, in a safe and confidential space. Reflexologists provide feedback on their findings and suggestions for self-care, which often incorporate stress coping mechanisms as outlined above.
Sam Hayden is a fully qualified and insured Reflexologist based in Ashford, Kent. Sam trained with Wye Reflexology Academy on the Level 5 Diploma in Practitioner Reflexology, which is the highest accredited reflexology qualification in the UK. Sam is also a qualified practitioner of Bergman Method Facial Reflexology & Menopause: Facial, Hand & Foot reflexology and a full member of the Association of Reflexologists.
Working from a treatment room at Touch2Heal at Evegate Business Park, Retail & Artisan Village, Smeeth. - Reflexology, Facial Reflexology and combination treatments are provided in a relaxing and calm environment. Whether you are looking for support with an existing health condition, want to reduce your day-to-day stress levels and Become Calm or would just like a little "me" time, Sam aims to get you feeling happier, healthier and energised with individually tailored reflexology treatments.
Predominately working in female health and wellbeing supporting women through their fertility, pregnancy, post-natal, motherhood and menopause journeys, with a particular interest in relieving anxiety and stress in adults and children.
Book online: www.becomecalm.co.uk
Call: 07834 837647
Email: sam@becomecalm.co.uk