Feeling overwhelmed by stress? It's not uncommon. Our nervous system, responsible for our "fight-or-flight" response, can get stuck in overdrive, leading to anxiety, fatigue, and sleep issues. But fear not, there are some solutions we can put into place to help calm our nervous system and move into the “rest-and-digest” response which is our parasympathetic nervous system. Imagine the nervous system as a two-way street. The sympathetic branch handles stressful situations, while the parasympathetic branch promotes relaxation. To find calm, we want to activate the parasympathetic side. Movement for Mood Regular Exercise: Aim for at least 150 minutes of moderate-intensity exercise per week, or 75 minutes of vigorous-intensity exercise. Exercise helps release endorphins, natural mood elevators that counteract stress hormones. Mindful Movement: Practices like Tai Chi or Qigong combine gentle movement with focused breathing, promoting relaxation and body awareness. Engage Your Senses Progressive Muscle Relaxation: Tense and release muscle groups progressively, starting with your toes and working your way up. This helps release physical tension and promotes relaxation. Soothing Sounds: Listen to calming music, nature sounds, or guided meditations. Focus on the sounds and allow them to wash over you. Aromatherapy: Essential oils like lavender and chamomile can have calming effects. Diffuse them or dilute them in a carrier oil for topical application (consult a healthcare professional before using essential oils). Optimise Your Sleep Set a Sleep Schedule: Go to bed and wake up at consistent times, even on weekends. This helps regulate your body's natural sleep-wake cycle. Create a Relaxing Bedtime Routine: Wind down before bed with calming activities like reading, taking a warm bath, or light stretching. Avoid screen time for at least an hour before bed. Optimise Your Sleep Environment: Ensure your bedroom is cool, dark, and quiet for optimal sleep quality. Mind-Body Practices Meditation: Mindfulness meditation teaches you to focus on the present moment without judgment. This can help reduce anxiety and improve emotional regulation. *Check out my 5-minute mediation here: https://youtu.be/n_23JcjH3kk?si=mo0PrbSjuy3rHJqD Gratitude Practice: Regularly taking time to appreciate the good things in your life can shift your focus to positive emotions and reduce stress. Journaling: Writing down your thoughts and feelings can be a cathartic way to process stress and gain perspective. Remember Find what works for you: Experiment with different techniques and find what helps you feel most relaxed. Be patient: Building resilience to stress takes time and consistent effort. Consistency is Key: Don't expect instant results! Regularly incorporate these techniques into your daily routine. Over time, your nervous system will learn to respond more calmly to stress, allowing you to feel your best. References Porges, S. W. (2011). The body keeps the score: Brain, mind, and body in the healing of trauma. W. W. Norton & Company. (This book explores the connection between the nervous system and trauma/stress) Whalen, P. J. (2011). Fear, hierarchy, and repression in the human brain. Journal of Affective Disorders, 130(3), 31-48. (This article discusses the role of the amygdala in the fear response) Brown, M. R., & Gerbarg, M. (2009). Yoga philosophy for mental health: Current research and applications. World Psychiatry, 8(1), 11-15. Dirk De Ridder, Mark Llewellyn Smith, Divya Adhia, Chapter 4 - Autonomic nervous system and the triple network: an evolutionary perspective with clinical implications, Editor(s): Dan R. Chartier, Mary Blair Dellinger, James R. Evans, Helen Kogan Budzynski, Introduction to Quantitative EEG and Neurofeedback (Third Edition), Academic Press, 2023, Pages 63-77, ISBN 9780323898270, https://doi.org/10.1016/B978-0-323-89827-0.00016 (https://www.sciencedirect.com/science/article/pii/B9780323898270000164) American College of Sports Medicine. (2023). ACSM's guidelines for exercise testing and prescription (11th ed.). Wolters Kluwer. (This source provides recommendations for exercise duration and intensity) National Center for Complementary and Integrative Health. (2020, August 27). Mindfulness meditation for mental health. National Institutes of Health. https://files.nccih.nih.gov/s3fs-public/Meditation_04-25-2016.pdf (This website provides information on mindfulness meditation and its potential benefits) Harvard Health Publishing. (2009, April 1). Getting a good night's sleep. Harvard University. https://www.health.harvard.edu/topics/sleep (This article offers practical tips for improving sleep hygiene) University of California, Berkeley. (n.d.). Greater Good Science Center. https://greatergood.berkeley.edu/ (This website is a great resource for information on gratitude practices and their positive effects) American Psychological Association. (2020, August 28). How to handle stress. American Psychological Association. https://www.apa.org/topics/stress (This webpage offers general information on stress management and coping strategies)