Stressed or De-Stressed

By: Nancy Abiera

 

“Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.” (Philippians 4:6-7)

The aftermath of the Corona virus pandemic continues and left everybody across the globe making us SAD (Stressed-out, Anxious, Depressed).

Stress can affect us in the physical, mental and even spiritual health. Thus finding ways to manage it must be a top priority. There are many practical tips we can use to help manage stress, in order to boost healing, and decrease pain while at the same time, regulate our nervous system for a decreased stress response.

You probably have heard of “fight or flight or freeze?”

When we experience sudden, high stress, we activate our fight or flight or freeze response, getting the body ready to either flee the scene or fight or freeze and be paralyzed. In our everyday experience of stress, to run or hide do not solve the problem, and the stressful situation is not one that we can fight against or be fought off. Worst, we become immobilized when frozen by stress.

During periods of chronic high stress, the body stays in high gear, with stress hormones like adrenaline and cortisol flooding all through the body. This creates wear and tear on the cells of our body and mind. Over time this can create a multitude of health problems such as chronic pain, anxiety, mood swings, hypertension, diabetes, gut inflammation and so many more.

The good news is that God created our bodies with superpower healing mechanisms that can assist with decreasing our fight or flight or freeze response by activating the vagus nerve. The vagus nerve system acts to counterbalance the fight or flight or freeze system and can help or trigger a relaxation response in our body. It is the longest nerve located on our back by the brainstem that connect the brain to the different organs and major parts of the body.

The vagus nerve is a major part of how our bodies and brains function. Without it, our bodies wouldn’t be able to do basic tasks, and by stimulating it we can receive powerful health benefits.

One of the main ways that you can stimulate the healthy function of the vagus nerve is through deep, slow belly breathing. This is a way to shift your focus away from stress or pain. The human mind processes one thing at a time. As you focus on your deep and slow rhythm of your breathing, you’re not focused on the stressor.

Did you know that most of us tend to stop breathing and hold our breath when under stress. Breath holding activates the fight/flight/freeze response; it tends to increase the reaction I call FARTS (Fear, Anxiety, Resistance, Tension & Stiffness)

Deep breathing is done by inhaling through your nose and exhaling through your mouth.

• Breathe more slowly and more deeply, from the belly, expanding your abdomen and widening your rib cage as you inhale.

• Exhale longer than you inhale. It’s the exhale that triggers the relaxation response.

Moreover, the following are practical ways to activate the vagus nerve to relax and de-stress using the acronyms: SHELL SPICE

• Sing out Loud activating our vocal cords.

• Hum and or chant or just make sounds

• Eat healthier – more fiber like fruits, vegetables and nuts.

• Laugh out loud from the belly

• Loud gargling with or without water

• Stop Stinking Thinking

• Pray & Meditate

• Imagine the ideal Outcome

• Cold water face: immerse forehead eyes and cheeks into cold water.

• Epsom Salt Bubble Bath

We can surely prevent, manage and strategize on how we can deal with stress for a healthier, happier and fulfilling life

. We can choose to be “STRESS-ED” or “DE-STRESS”.

The choice is yours. “Be joyful in hope, patient in affliction, faithful in prayer. “ Romans 12:12

Always choose “On A Bright Side” moving further and farther “On A Brightest Side”. I love you readers with the love of the Lord yet the Lord loves you the most. You are blessed. Smile and be a blessing!