How To Adapt To Stress Effectively - 4 Simple Tips
We can’t avoid stress completely. But does your body know how to adapt to stress effectively?
Learning how to adapt to stress is the best way for us to cope with the busy-ness of everyday life. If we aren’t able to handle stress, it leads to issues such as weight gain around the belly, inflammation, insulin resistance and chronic health concerns.
Many people have low cortisol, high cortisol, or both (dysregulation). This can make it harder for you to adapt to stress. You might experience symptoms such as:
Waking at 3 am
Losing your temper with loved ones or work colleagues
Hair loss
Heavy, painful periods
Teary outbursts
Heart palpitations
Headaches
Constipation
‘Tired but wired’ energy
Feeling exhausted, particularly during the day, but then getting a second wind at night
Feeling overwhelmed and unable to cope
At the end of the day, we can’t control what happens to us – people, places or things. But what we can do is take steps to enable the body to come down from that stress. By doing so, you are telling your nervous system that everything is OK and you are safe. Once your body realises this, it will return to its usual balance and function.
Simple ways to adapt to stress
There are nutrients and supplements that can support the process of adapting to stress. But in my experience, it is lifestyle choices that have the greatest impact. Even tiny changes can add up to a more resilient nervous system.
Grounding
Grounding supports your nervous system by reducing inflammation associated with modern-day life. It helps to reset your nervous system, allowing the endorphins to balance cortisol and adrenalin levels out.
You could sit in your garden, or go out barefoot to bring the washing in. On the weekends, you might like to visit the beach or a nearby national park. The more time you spend in nature, the more your nervous system will thank you!
You can learn more about grounding here.
Eating Slowly
Slow and steady wins the race. If you rush through your meals, your body thinks there is a threat. As a result, your digestion slows down and your body prioritises your muscles so you can run away.
But when you settle and chew your food mindfully and slowly, it sends signals to your nervous system that you are safe. There is no danger is imminent, which allows your body to switch to ‘rest and digest’.
Deep Breathing
Breathing is one of the best ways to tell yourself you are safe. Shallow breathing tells your body to go into fight-or-flight because you are alert or scared.
But when you breathe deeply, even for just a few breaths, this allows your nervous system to switch from sympathetic to parasympathetic. As a result, your blood pressure comes down, and cortisol and adrenalin levels drop.
If you’re new to deep breathing, try this exercise:
Breathe in through the nose to the count of 3
Hold for 3 seconds
Breathe out through the mouth to the count of 3
Repeat this 10 times throughout the day
TRE (Trauma release exercise)
This type of exercise is a way of getting your muscles to release past stresses and traumas. It targets your psoas muscle that holds onto this type of trauma. By shaking, it helps the muscles to release and relax.
The beauty of this is you can do it in the comfort of your own home, whenever you like, and it is free. I found I had immediate and excellent results with it when it came to adapting to stress.