"GET BACK TO BASICS"

With The Carers Place

DAY 3: STRESS

Stress can show up for us all in a variety of different ways. There is more than meets the eye with STRESS!

What happens in the body with stress, how does it affect it and what can we do?  Check out the video to find out more and then follow the info and worksheets to start easing the relentless stress cycle you may currently be in.

SCROLL DOWN FOR TIPS TO HELP YOU MANAGE STRESS

STRESS

The stress response in the body is a normal and natural way that our body keeps us “safe”. You may have heard of “fight or flight”. It is an immediate hormonal response and chemical reaction in our body in response to perceived “danger”. While many things have evolved within nature and for humans, this prehistoric response is still very real today.

When our body perceives it is in danger, it shuts off all “non-essential” systems, including the digestive system, as it “prepares us” to fight, freeze or run. Humans release of a number of hormones including Adrenaline, Cortisol and Oxytocin (sound familiar?) during this process.

THE POWER OF BREATH

One of the most effective ways to deal with anxiety or stressful situations is the use of breath.  Using your breath to create calm, peace and space in your mind and body cannot be underestimated.  I use it for myself and have used it for my children since they were quite little.  I gained an interest in the power of breath after my first pregnancy and birth of Matthew.  You may have heard of it referred to as “Belly Breathing”.

WHO & HOW

You can do it with your children, another person or by yourself.  Hold one hand on your tummy or chest (the free hand on the other person’s hand), close your eyes and take in long slow even breaths.  You do this and pay attention to your stomach rising and then release slowly for the same amount of time.  For example, take to the count of four to breathe in and the count of four to breathe out.  Do this three to five times for maximum benefit.

There are a variety of similar techniques and methods you can use.  This technique is particularly good to use with children prior to procedures, on your own with confronting news or situations.

WHY

When in a stress situation, the frontal lobe of your brain shuts down (fight or flight activity) and does not work efficiently meaning you will struggle to think and make decisions.  When employing a breathing technique such as belly breathing, you interrupt this process.  Therefore, taking some deep breaths before responding to a situation will give your brain the time it needs to process information more efficiently.

You can practice controlled breathing anywhere, without anyone knowing you are doing it.  You can do it when in bed to relax, especially helpful when you have a lot on your mind. 

OTHER TIPS FOR YOU:

  • LAY DOWN
    Find a wall and lay down with your legs up the wall.  Arms out from your sides. Close your eyes and take big deep even breaths. Notice all of the sounds.  Pay attention to each limb, the sound of your breathing and the world around you.
  • STRETCH / YOGA
    Big body stretches.  Shaking off the stress. Yoga has definite benefits to dealing with long-term stress and keeping the mind balanced.
  • MUSIC
    Playing uplifting music can change your energy and is a great way to raise your vibe.
  • WALK / LEAVE / EXERCISE
    Walking away – get outside to the beach or nature or simply just walk away.  Exercise has a proven positive effect in “stress” situations and stimulates the release of happy hormones.
  • GENTLE APPROACH
    Homoeopathic drops, Bush Flower Essences and Pure Essential Oils can and do work incredibly well.
  • GRATITUDE / MINDFULNESS
    Daily gratitude practice – see the video for ideas and look out for this week’s focus!
  • NOURISH
    Nutrition we cover in future modules.  There are particular foods that will increase happy hormones and foods and products that will significantly decrease the production of them.
  • DISTRACTION
    When we do something that makes us feel good, it releases a flurry of “Happy Hormones” including serotonin. So distracting yourself with what makes you feel good can be one of a few great tools to help you overcome stress.
  • ESSENTIAL OILS, SUPPLEMENTS & NUTRITION 

RESOURCES: 

CLICK THE IMAGE BELOW TO DOWNLOAD TODAY’S WORKSHEET:

 


Gratitude: Saying “Thank You” even to the seemingly insignificant!

Is it the fact that you are able to draw breath, have running water, a roof over your head, hands to do thinks?

Can you focus on all the little things you have and can do that you would normally take for granted?

Relisten to the clip below the image at 11-minute 30-second mark.

 

 

 

 

 

FACEBOOK PAGE

Each day on The Carers Place Public Facebook Page, Cassie will post a live video about that particular day’s information. Support will be provided there. Today’s will be at 4 pm welcoming you to the program and setting the scene for the days ahead.

The video will be then posted into the private community where you will get more intensive support in a private safe environment away from public eyes.

Each day’s video, once processed will be posted on this platform in the FB Support section.

See below for today’s video.