So humans evolved the ability to respond to a stressful situation instantly, by preparing the body for "fight or flight." Under sudden stress, you will get a burst of exceptional strength and endurance, as your body pumps out stress hormones:
- Your heart speeds up
- Blood flow to your brain and muscles increases up to 400 percent
- Your digestion stops (so it doesn't use up energy that's needed elsewhere)
- Your muscle tension increases
- You breathe faster, to bring more oxygen to your muscles
Sometimes we can still benefit from this "fight or flight" response - like the case of a mother whose child was pinned under a concrete slab during a tornado. Under stress, she found the strength to lift the huge slab with her bare hands, even though it later took three men to move it.
But much of the time in modern life, the "fight or flight" response won't help. Yet those stress hormones still flood your system, preparing you for physical action. And if you are under stress frequently, it can harm your physical health.
How Stress Can Hurt Us
It has been estimated that two-thirds of all visits to physicians are for stress-related problems. Recent evidence indicates that the physical changes associated with stress may contribute to the leading causes of death - heart disease and cancer.
The effects of stress include the following:
- Stress can cause chronic fatigue, digestive upsets, headaches, and back pain.
- Stress can affect the blood cells that help you fight off infection, so you are more likely to get colds and other diseases.
- Constant stress can increase blood pressure and can increase the risk for stroke.
- Stress can increase the danger of heart attacks, particularly if you are often angry and mistrustful.
- Stress can make an asthma attack worse.
- Stress triggers behaviors that contribute to death and disability, such as smoking, alcoholism, drug abuse, and overeating.
- Stress can lead to diminished sexual desire and an inability to achieve orgasm.
- Stress makes it harder to take other steps to improve health, such as giving up smoking or making changes in diet.
How to Manage Stress
When we’re under high levels of stress, rational thinking and decision making go out the window. Runaway stress overwhelms the mind and body, getting in the way of our ability to accurately read a situation, hear what someone else is saying, be aware of our own feelings and needs, and communicate clearly.
By learning how to quickly and reliably relieve stress and stay calm and focused in the moment, you will be able to tackle challenges with a clear head and communicate clearly and powerfully even in tense situations.
The five senses: The best way to quickly relieve and manage stress
You can rapidly reverse the effects of stress by exposing yourself to sensory input that brings you back into balance. Sensory input encompasses what we hear, feel, touch, taste, and see. You can use the five senses to soothe, comfort, and invigorate yourself almost immediately. All you need are a few short minutes.
Movement for quick stress relief
If you tend to shut down when you’re under stress, stress-relieving activities that get you moving may be particularly helpful. Anything that engages the muscles or gets you up and active can work. Here are a few suggestions:
- Run in place
- Jump up and down
- Dance around
- Roll your head in circles
- Do a few quick yoga stretches
- Stomp your feet
- Go for a short walk
- Squeeze a rubbery stress ball
Sight for quick stress relief
If you’re a visual person, try to manage and relieve stress by surrounding yourself with soothing and uplifting images. You can also try closing your eyes and imaging the soothing images. Here are a few visually-based activities that may work as quick stress relievers:
- Decorate your home or office with cherished photos and favorite mementos.
- Bring the outside indoors; buy a plant or some flowers to enliven your space.
- Enjoy the beauty of nature–a garden, the beach, a park, or your own backyard.
- Surround yourself with colors that lift your spirits (paint your walls with your favorite color, for example)
- Close your eyes and picture a situation or place that feels peaceful and rejuvenating(e.g. playing with a beloved pet or baby; thrilling to a game of tennis or basketball; a day at the seashore swimming in clear blue water). The more sensory rich the image, the better.
Touch for quick stress relief
Experiment with your sense of touch, playing with different tactile sensations. Focus on things you can feel that are relaxing and renewing. Use the following suggestions as a jumping off point:
- Wrap yourself in a warm blanket.
- Pet a dog or cat.
- Hold a comforting object, such as a stuffed animal or a favorite memento.
- Soak in a hot bath.
- Give yourself a hand or neck massage.
- Wear clothing that feels soft against your skin.
Sound for quick stress relief
Are you sensitive to sounds and noises? Are you a music lover? If so, stress-relieving exercises that focus on your auditory sense may work particularly well. Experiment with the following sounds, noting how quickly your stress levels drop as you listen:
- Sing or a hum a favorite tune.
- Listen to uplifting music.
- Tune in to the soundtrack of nature–crashing waves, the wind rustling the trees, birds singing.
- Play an instrumental or classical CD.
- Hang wind chimes near an open window.
- Buy a small fountain, so you can enjoy the soothing sound of running water in your home or office.
Smell for quick stress relief
If you tend to zone out or freeze when stressed, surround yourself with smells that are energizing and invigorating. If you tend to become overly agitated under stress, look for scents that are comforting and calming.
- Sprits on your favorite perfume or cologne.
- Light a scented candle or burn some incense.
- Lie down in sheets scented with lavender.
- Breathe in the smell of freshly brewed coffee or tea.
- Smell the roses–or another type of flower.
- Enjoy the clean, fresh air in the great outdoors.
Taste for quick stress relief
Slowly savoring a favorite treat can be very relaxing, but mindless stress eating will only add to your stress–and your waistline. The key is to indulge your sense of taste mindfully and in moderation. Eat slowly, focusing on the feel of the food in your mouth and the taste on your tongue:
- Drink a refreshing cold beverage.
- Chew a piece of sugarless gum.
- Indulge in a small piece of dark chocolate.
- Sip a steaming cup of tea.
- Enjoy a perfectly ripe piece of fruit.
- Savor a healthy, crunchy snack–try celery, carrots, or trail mix.
CONCLUSION
In conclusion, stress is something that affects everyone, and is a part of life. Different People will respond differently to various amounts of stress. Getting rid of stress can make life much easier and healthier for you and those around you, which is why it is so important to manage your stress. Learning to use your senses to quickly manage stress is a little like learning to drive or to play golf. You don’t master the skill in one lesson–you have to practice until it becomes second nature. Once you have a variety of sensory tools you can depend on and use, you’ll be able to handle even the toughest of situations.
