Back in the 1980’s I was a volunteer at Oxford University Psychology labs and occasionally did experiments for the Warneford Hospital. One consisted of being wired up then asked to hyperventilate. Breathing shallow and fast, everything started to go brightly coloured then faded out to grey as I nearly passed out. When I enquired why that happened and what they were looking for, they told me I had just replicated a panic attack. Like going on Nemesis at Alton Towers, how we perceive whether something is fun or dangerous is often our experience and those around us. I love fair grounds, the rush of adrenaline makes you feel alive, my husband on the other hand hates them. Same feeling but his is a much more negative experience. So I have listed below the 10 proven ways to cope with stress.
Top 10
1) So how we think about the experience is the difference between excitement and anxiety.
2) Deep slow breathing helps, as short shallow breathing creates panic.
3) Breath into a paper bag – evidence shows us that the carbon dioxide we breathe out helps calm us down, so if we breathe our breath back it helps. If no paper bag is handy then cup your hands over your face.
4) Distract yourself. If you are focusing on something else then the worry and panic don’t get a chance to grip. A good way of doing this is to play a little game like Eye Spy. Start with saying 5 things you can see out loud, take 2 deep breaths, then 5 things you can hear, 2 deep breaths, then 5 you can feel, then 2 deep breaths. Then count down to one of each, breathing deeply between each – I’ll guarantee you’ll feel more relaxed by the end of it.
4) Don’t smoke or drink alcohol. You may think it reduces the stress but all it does is increase blood pressure and upset your body. You need to be healthy to stand up to stressful experiences, if not you’ll find yourself struggling.
Half way
5) Go for a run – think about it, the fight or flight response is to get you away from the experience, so running away is the body’s natural way of dealing with the tension. A ten-minute run or a twenty-minute fast walk will make you feel so much better.
6) Have a hot relaxing bath with lavender oil in – this aromatherapy oil is proven to help relax and help people go off to sleep. Other effective herbs are:
Rosemary – place it in the bath too, Passion flower – taken as a tea, as is Chamomile. Rhodiola stimulates serotonin production, Vanilla makes you feel more relaxed – break out the custard! Valerian helps sleep and Lemon balm eases anxiety and is easy to grow.
7) Meditate on a candle flame – stare at the candle flame and every time a thought comes through your mind just label it as a thought and let it pass. Don’t judge it or allow yourself to get caught up in the emotions of the thought – just let it go.
8) Read something or watch something that makes you laugh – laughter is the best medicine there is.
9) Be around people you love to be around, negative people bring you down. Find friends and family that make you feel heard and supported.
10) Give someone else your time and or money. Giving makes us feel good, and it helps other people, and lowers our stress levels at the same time. Go and buy the homeless guy a cup of coffee. Pay for someone’s bus fare or pay a visit to an elderly neighbour.