Stressed out? Understanding the management of stress for a healthier, relaxed mind and body
The pace of modern life means that many of us are constantly feeling stressed at home, at work, and in our relationships. And while stress is a necessary emotion, in excess it can damage our sense of wellbeing.
To help instil some calm and balance into your daily life and keep stress hormones at bay, we’ve put together a series of endota-approved strategies to help. Keep reading to learn more about the effects of stress on the body and exactly how to manage it.
What is stress?
Stress is a normal physical and emotional reaction the body creates under pressure. Many different situations can trigger it – when we’re experiencing something new, perhaps, or at times when we feel like we’re losing control.
In small doses, stress can be positive — it keeps us safe, alert and motivated. But in excessive amounts, stress can have a long-term detrimental impact on our health.
The role of hormones
Those of us who have felt stressed out will recognise a number of immediate symptoms: sweating, increased heart rate, nausea, headaches and/or shortness of breath. These things happen because the hypothalamus sets off an ‘alarm’ that triggers the release of cortisol and adrenaline. Both of these hormones work to pause non-essential body functions, and instead put you into a state of fight or flight.
Generally, when the perceived threat is gone, the body returns to a balanced state, but when stressors are constantly present, the stress response stays turned on. This can lead to cortisol overexposure, risking conditions such as anxiety, depression, weight gain, sleeplessness, menstrual irregularities, and digestive issues.
Stress management and mindfulness
It's nearly impossible to avoid stress altogether, however there’s a range of things we can do to help manage our emotional response when life gets tricky.
Practising mindfulness is a simple but enriching way to help you remain calm, especially in busy or stressful periods. Try integrating Briony's 10-minute Grounding Meditation on endota Retreat into your routine, and arm yourself with a few breathing exercises to try next time you notice your heart rate rising.
Movement as therapy
Exercise produces endorphins — chemicals that make us feel good — which in turn improve sleep, elevate our mood and decrease tension.
Seek out something you enjoy, whether that’s a long walk outside, an ocean swim or a sweaty Pilates session and give it a go. There are plenty of Pilates workouts available on endota Retreat to help you get started — we love Parveen's Full Body HIIT to get our heart rate up (plus it only takes 12 minutes!).
Eat nourishing wholefoods
Many of us gravitate towards foods rich in processed sugar and fat when we’re stressed (emotional eating is real people!), but the constant spikes in blood sugar can add to irritability and mental fog.
Instead, reach for simple, nutrient-dense meals that won’t take long to prepare. If you’re stuck, we have countless recipes on endota Retreat — not only are they healthy, but will save you the hassle of meal planning, too. Our favourite nutrients to de-stress include omega-3 fatty acids, which help to boost mood-related brain molecules. The endota Retreat Dukkah Salmon features fish, nuts and seeds - all rich in omega-3.
Respect your boundaries
It’s easy to get lost in the demands that come with motherhood, relationships, and our professional lives, but constantly saying ‘yes’ or prioritising others can leave you depleted and anxious. Don’t be afraid to delegate and ask for help when you need it. And practice saying ‘no’ when it's necessary — you can’t help others without filling your own cup first.
Swap coffee for herbal tea
Excessive caffeine can intensify the effects of stress, so try swapping that second latte for herbal tea instead. Our Organic Lemongrass Tea is zesty and uplifting but won’t cause jitters.
Essential oils are thought to foster certain emotions, so they’re a wonderful tool to lean on during times of stress. Our endota De-Stress Roll On contains chamomile, lavender and frankincense to promote relaxation and soothe frazzled nerves.
Looking for more ways to cultivate some calm? Try the grounding practice of ‘earthing’, where direct, purposeful connection to earth, such as walking barefoot or swimming in the ocean, increases energetic frequencies and fosters a sense of connection. Read up on how to incorporate earthing into your life here.