The Devon Clinic

Category: Stress

  • 8 Simple Tips to Manage Stress Effectively

    Everyone feels stressed sometimes, but managing it well is important for staying happy and healthy. Let’s talk about simple ways to handle stress so you can feel calm and in control.

    Understanding Stress and How to Manage Stress

    manage stressStress is your body’s way of responding to challenges or threats. It can be anything from homework, a big game, or even just a busy day. While a little stress can help you stay focused, too much stress can make you feel overwhelmed and tired. It’s like a tightrope walk – a little bit of stress can help you balance, but too much can make you fall.

    The Importance of Managing Stress

    Why should you care about managing stress? Well, stress affects more than just your mood. It can make you feel tired, upset your stomach, give you headaches, and even make it hard to sleep. By learning how to manage stress, you can feel better and be more ready to take on whatever comes your way.

    Simple Ways to Manage Stress

    Here are some easy ways to handle stress and keep your mind and body in balance:

    1. Progressive Muscle Relaxation

    This is a great way to relax your body and mind. Here’s how to do it: relax

    1. Find a quiet place to sit or lie down comfortably.
    2. Start with your feet. Tense the muscles for 5 seconds, then relax for 10 seconds.
    3. Move up to your calves, thighs, abdomen, and so on, until you’ve tensed and relaxed all muscle groups.
    4. Breathe deeply and enjoy the feeling of relaxation.

    This exercise helps you become aware of the tension in your body and teaches you how to release it. It’s like giving your muscles a mini-vacation!

    2. Deep Breathing

    Deep breathing can help calm your mind and reduce stress. Try this simple exercise:

    1. Sit comfortably and close your eyes.
    2. Take a slow, deep breath in through your nose, counting to 4.
    3. Hold your breath for a count of 4.
    4. Exhale slowly through your mouth for a count of 4.
    5. Repeat this a few times until you feel calm.

    Deep breathing sends a signal to your brain that it’s time to relax. It’s a quick and easy way to feel more at ease.

    3. Stay Active

    Exercise is a great way to blow off steam and reduce stress. Even a short walk, a game of football, or dancing to your favourite music can make a big difference. Physical activity releases endorphins, which are chemicals in your brain that make you feel good. So, next time you’re feeling stressed, get moving!

    4. Stay Connected

    Talking to friends or family can help you feel supported and less stressed. Don’t be afraid to share your feelings and ask for help if you need it. Sometimes, just knowing someone is there for you can make a big difference.

    5. Stay Organised

    Sometimes stress comes from feeling overwhelmed by everything you have to do. Try making a list of your tasks and tackle them one at a time. Breaking things down into smaller steps can make them feel more manageable. Think of it like eating an elephant – you do it one bite at a time!

    6. Take Breaks

    Don’t forget to take breaks. Whether it’s a few minutes to stretch, read a book, or just relax, taking time for yourself can help you recharge and reduce stress. It’s important to give your brain a rest so you can come back to your tasks feeling refreshed.

    7. Get Enough Sleep

    A good night’s sleep can make a big difference in how you handle stress. Try to go to bed and wake up at the same time every day, and create a bedtime routine to help you relax before sleep. Avoid screens and caffeine before bed, and make your bedroom a comfortable place to rest.

    8. Mindfulness and Meditation

    Mindfulness and meditation can help you stay present and focused, reducing feelings of stress. Try sitting quietly for a few minutes each day, focusing on your breath and letting go of any distracting thoughts. There are also many apps and online videos that can guide you through mindfulness exercises.

    How Hypnotherapy Can Help

    Hypnotherapy is another effective way to manage stress. It involves guided relaxation, intense concentration, and focused attention to achieve a heightened state of awareness, sometimes called a trance. In this state, you can focus your mind on specific thoughts or tasks, which can help you relax and manage stress better. Hypnotherapy can also help change negative thought patterns and behaviours that contribute to stress, providing long-term relief.
    If you want to know more then you can ask Chris Fleet from the Devon School of Hypnotherapy for more information

    Everyday Habits for Managing Stress

    1. Create a Routine: Having a daily routine can provide structure and reduce uncertainty, which can lower stress.
    2. Eat Healthily: A balanced diet can improve your mood and energy levels, making it easier to handle stress.
    3. Limit Caffeine and Sugar: These can increase anxiety and make it harder to manage stress.
    4. Find a Hobby: Engaging in activities you enjoy can be a great way to relax and reduce stress.
    5. Practice Gratitude: Taking time to appreciate the good things in your life can help shift your focus away from stress.

     

    Stress is a part of life, but it doesn’t have to take over. By learning to manage stress effectively, you can stay calm, focused, and ready to handle whatever comes your way. Remember, simple techniques like deep breathing, staying active, and taking breaks can make a big difference. Hypnotherapy can also be a powerful tool to help you manage stress and improve your overall well-being.

    So, next time you feel stressed, try one of these tips and see how it helps. You’ve got this!

  • Protecting Your Brain From Stress

    Stress Management Can Protect Your Brain

    Typically, related to cognitive problems and a higher risk of developing Dementia and Alzheimer’s disease

     

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    It is not uncommon to feel forgetful and disorganised when stressed but over a long period of time stress may change your brain which can affect memory.

    Studies in both animals and animals show clearly that stress can affect brain function. Scientists have seen changes in how the brain processes information during a period of real-life and manufactured stress. (In the latter, researchers challenge participants to perform difficult tasks such as counting backwards in 13s whilst being graded on performance).

    Either type of stress interferes with cognition, memory, and attention. – Dr Kerry Ressler, chief scientific officer, McLean Hospital and professor of psychiatry, Harvard Medical School.

    Stress not only affects memory as well as other brain functions like moods and anxiety but also promotes inflammation which adversely affects heart health, says Jill Goldstein, professor of psychiatry, at Harvard Medical School. Thus, stress has associations with chronic diseases of the brain and heart. The effects are different for men and women.

     

    Stress And The Brain

    brainTo understand why stress affects our brain, it is important to understand how the brain works. The brain is not a single unit, but a group of different parts that each performs different tasks, says Dr Ressler.

    Researchers believe that when a part of your brain is engaged other parts may not have much energy to perform their own vital tasks. For example; If you are in a dangerous situation, the Amygdala – the part that governs survival instincts, may take over leaving the parts of your brain that store memories and perform high order tasks with less ability to perform their role. The logic behind this is that the brain has switched into survival mode thus is shutting down non-essential resources (including memory). Therefore, after a traumatic event or prolonged high stress, you may become more forgetful.

    The effects of stress on the brain and body may differ depending on when it occurs during a person’s life, says Goldstein. Gonadal hormones are secreted in large amounts during fetal development, puberty, and pregnancy and depleted during menopause and may play a role in how stress affects individuals.

    For example; Reductions in the Gonadal hormone Estradiol during menopausal transition may change how the brain reacts to stress, Goldstein.

     

    Protecting Yourself From Damaging Stress

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    To better cope with stress, consider factors that can minimise stress. Here are some tips that can help you better manage stress levels and hopefully prevent some of the damaging effects it can have on the brain:

     

     

    • Establish Some Control

    If stress is not predictable, focus on the things that are. Having a routine is not only good for development but also for health. Predictability combats stress, says Dr Ressler.

     

    • Sleep Well

    Stress can result in poor sleep which, in turn, can make stress even worse. Sleep deprivation makes sections of the brain that handle high order functions less efficient. Healthy sleep habits can help the brain function better. This includes good sleep hygiene and going to bed/waking up at the same time, avoiding caffeine, removing screens, and creating a relaxing bedroom atmosphere free from distraction.

     

    • Be Organised

    Have strategies in place to manage your workload. For example, create a daily, to-do list of tasks you need to accomplish. This way, you won’t feel so overwhelmed. Creating lists also give you clear direction from start to finish. Laying tasks out like this helps reduce feelings of bombardment, says Dr Ressler.

     

    • If You Need It, Get Help

    Reaching out can help you build resilience and better-coping strategies, which ultimately protect the health of your brain. Early intervention may reduce disability caused by stress-related complications in later life.

     

    • Change Your Attitude

    A life without stress is not only impossible but would also be incredibly uninteresting in fact, a certain degree of stress is vital for growth says, Ressler. Rather than aiming for zero stress, strive for healthy responses to stress.

     

    • Long-Term Brain Changes

    According to Ressler, there is evidence that chronic or persistent stress can rewire your brain. Scientists have learned that animals under prolonged stress have less activity in areas of the brain that control high order tasks; for example, the Prefrontal Cortex and more activity in areas of the brain that focus on survival the Amygdala. To simplify; if you were to exercise one part of your body it would become stronger than the non-exercised parts which inevitably would become weaker. This is what appears to happen in the brain when under continuous stress.

     

    These changes, in some circumstances, can be revered according to Ressler. Whilst stressful childhood experiences seem to take more of a toll on the developing brain, research has found that many who demonstrate resilience in the face of previous trauma have developed new brain mechanisms to compensate. It is thought that these new pathways aid in recovery from stress-related brain changes that were formed in early life.

     

    Is stress Created Equal?

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    While the effects on the brain are well documented, it is less clear on what type of stress is more damaging and therefore could lead to health problems in later life.

    Do brain problems occur when under a small amount of stress or is it only long-term stress that affects the brain?

     

     

     

    It is a tough question because stress is a broad term used to describe many things. The stress you experience before an exam is different from the stress of being involved in a car accident. Certainly, more stress is likely worse, and long-term even more so, says Ressler.

     

    There are further factors that make stress more harmful:

    • Unpredictable Stress

    Research on animals shows that they could anticipate a stressor if receiving a shock after a light was turned on were less stressed than those receiving shocks at random. The same can be applied to humans. If a person anticipates stress it is less damaging than random stress.

     

    • No Time Limit On Stress

    If you are stressed about work or an exam, the stress you experience has an endpoint. If the stress has no endpoint, for example, chronically stressed about finances‚ it may be more challenging to cope with.

     

    • Lack Of Support

    Feeling supported during periods of stress enables a person to whether it more successfully than those who do not.

     

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    Is it time we talked about stress?

    If you or someone you know would like to know more about stress management please contact us on

    01803 500300 | reception@devonclinic.co.uk

     

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