Stress is a feeling that causes you physical, emotional or mental tension. When we encounter stress our body responds with increased blood pressure and heart rate, sweating and breathing, typically called "fight or flight". We've all had the feeling one time or another.
Our bodies release a range of chemicals and hormones such as adrenaline and cortisol as well as glucose to help us deal with the stressful situation. This means when we're stressed certain functions like digestion and reproduction, which aren't necessary when dealing with short term stress, are slowed down and don't work as well as they should. Anxious tummy anyone? Our bodies are designed to deal with short term stress, and once the stress has passed and hormone levels return to our normal, our bodily systems do as well.
But many of us find ourselves living with longer term and chronic stress, caused by many things like work, family life, or just what's going on in the world. This long term stress means our "fight or flight" system is permanently switched on at some level, releasing hormones which over time can be damaging to our bodies.
As our bodies get used to the increased stress levels and start to adapt to them. This can cause issues like digestive problems, muscle aches and pains, immune system and reproductive problems, as well as low mood, depression, and anxiety.
How can I manage my stress?
Get regular exercise, which has been shown to lift mood and reduce fatigue
Increase contact with friends and family, especially if you're feeling lonely or isolated
Get restful sleep
Eat healthy or try to make healthier choices
Do something creative like painting, drawing, knitting, pottery, what ever interests you. Or why not try something new?
Meditation or breathwork can help pause busy thoughts and ground you
Journaling what you're grateful for each day can help you focus on positive things
Try reflexology or massage, or another stress busting activity
Can complementary therapies help?
When used with other methods, complementary therapies can help manage or reduce stress levels, including reflexology and massage. "It has been found that touch calms our nervous center and slows down our heartbeat. Human touch also lowers blood pressure as well as cortisol, our stress hormone" (Psychology Today, 2023)
Massage
Research has shown that massage is one of the most effective way to get the therapeutic benefits of touch. "Massage therapy has been shown to ease depression, increase attentiveness and enhance immune function (Lindgren, Jacobsson & Lamas, 2014)." When combined with the aromas of essential oils which can trigger calming sensations, aromatherapy massage can help a person manage and reduce their stress levels.
Reflexology
Reflexology can help by stimulating reflexes in the body to help it move into the parasympathetic nervous system, and the "rest and reset" state. Reflexology promotes deep relaxation and this can be very beneficial in reducing stress levels.
“Reflexology instils confidence and knowledge that you can cope with stress and stressful situations” Laura Norman, The Reflexology Handbook.
Like with anything you do to improve your overall physical or mental health, it's important to find what works for you and stick to it. When discussing reflexology, Barbara and Kevin Kunz say "one application interrupts stress; further sessions condition change to take place; and ongoing application teaches the body to operate more effectively" (Kunz, 2016).
What next?
Why not give reflexology or aromatherapy massage a go, and see if you can feel any beneficial impact on your stress levels?
Listen to your body, and I'll listen to you. From our initial consultation we'll discuss health and lifestyle factors. You can let me know, in confidence, any symptoms your living with. My treatment plan, either for reflexology or aromatherapy, will be tailored specifically for your needs. At follow up appointments, we'll have a chat before your treatment so that you can update on how things have been, any changes or updates I need to take into consideration. Your symptoms will guide our treatment session.
Get in touch and book an appointment, I think you'll be pleasantly surprised at the results.
References
Kunz, B & K., 2016. Reflexology - Health at your Fingertips. London: Dorling Kindersley Ltd.
Lindgren L, Jacobsson M, Lämås K. “Touch Massage, a Rewarding Experience.” Journal of Holistic Nursing. 2014;32(4):261-268.
Norman, L. & Cowan, T., 1993. The Reflexology Handbook, A Complete Guide. London: Piatkus.
The vital importance of human touch (2021) Psychology Today. Available at: https://www.psychologytoday.com/gb/blog/everyone-top/202108/the-vital-importance-human-touch (Accessed: 11 November 2023).
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