READ - Top Tips To Beat Stress This Christmas
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Your advice today is coming from Dr. Josh Nelson. Josh is an internationally certified Sports Chiropractor who has a particular interest in the treatment and prevention of back pain, neck pain, headaches, and sports related injuries. He is the owner and principal of Thrive Health Co. and when he is not treating patients he enjoys spending time with his wife Jemima.
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Here are our top 3 tips to beat stress, overwhelm and slow down this Christmas!
As the year draws to an end and silly season begins, stress levels tend to be on the rise. Holidays, family events, presents, work, and social engagements – many people feel as though they don’t stop from December to the end of January! This can have serious impact on your health and wellbeing, not to mention your enjoyment of this time.
Whilst the hit of adrenaline that accompanies short-term stress is useful for overcoming obstacles (whether it’s a end of year presentation at work or mad dash into the shops for last minute presents), long-term stress is shown to have significant negative effect on the immune system that can manifest into illness. (Salleh, 2008)
Tip 1: We know that Exercise and Manual therapies are a great way of reducing stress in the body and helping the brain to better regulate stress hormones (Anderson & Shivakumar, 2013).
Tip 2: Practice self-care anywhere at anytime.
Tip 3: Practice Mindfulness Meditation.
In between your visits to Thrive Health Co. we have some sure fire ways to help you reduce the stress and practice some self-care and can be done anywhere at anytime!
Mediation practices were first recorded five thousand years ago in the Vedic texts of India, they inspired Hinduism and have since been used by many other religions and groups, evolving over time.
Mindfulness mediation is a westernised meditation that is great for beginners.
Here is one example of Mindfulness that you could try;
– Start by rolling your shoulders back and down, lifting gently from the crown of the head.
– Focus on your breath. As you inhale the lungs fill from bottom to top. Notice the belly, lower ribs, middle ribs and chest expand. As you exhale the lungs empty from top to bottom. Notice the breath leaving the chest, the mid ribs, lower ribs and belly.
– This breathing is called diaphragmatic breathing and help to tell your brain that you’re not stressed; it can feel a little uncomfortable to start, as our stress response breathing is much shorter and shallower.
– Once you’re taking these gentle, slow breaths you’re halfway there.
– Next breath in, start counting back from 10.” Breath in 10, Breath Out 10, Breath in 9….”
– Every time you have a thought pop into your head, start back at 10.
– You don’t need to completely empty your mind or have “no thoughts” just a few minutes of mindful breathing to break up underlying stress perceived by your brain will go a long way.
– Use this technique anytime, anywhere
And remember to breathe, exercise to relieve stress, share the responsibilities and smile and enjoy. This is a great time of year and a time to enjoy, not be stressed out!