Stress
Stress is a natural reaction that gives us the strength and energy we need to cope in difficult situations. The body is built to cope with short-term stress; but the long-term stress; when our bodies never have the time to recover; can lead to problems.
When we are confronted with something we find threatening, our bodies react through stress. It is a biological fight-or-flight response that prepares us to face the threat we perceive.
It is worth noticing that the brain cannot distinguish between real and imaginary threats: we react in the same way to both. Therefore we can become stressed by simply thinking about a difficult situation, past or present, or about how inadequate we may feel ourselves to be.
Common Symptoms of Stress
- fatigue
- sleeping problems
- tense muscles
- rapid heartbeat
- dizziness
- concentration and memory issues
- depression
- anxiety
- stomach pain
Mindfulness
Mindfulness is about being aware of our feelings, thoughts and physical reactions at a given moment and learning to accept them. When we are aware of our thoughts, feelings, and experiences, we have a greater ability to choose how to act in different situations. Both positive and negative thoughts and feelings can come to us when we stop and are present in the moment. This is natural yet may feel difficult. Often, this gets easier with practice, and the nervous system understands that it is not dangerous to simply wind down. If the negative feelings you experience are very strong, it may be worth seeking help to get guidance in a technique that works for you.
Self-compassion
Self-compassion is an area of mindfulness that is about dealing with life’s setbacks. To face what is difficult, what creates stress and to accept our shortcomings with kindness and understanding instead of being harsh and judgmental towards ourselves not living up to our expectations. Self-compassion can, for example, make it easier for us to deal with self-criticism.
Self-compassion has three parts:
- You face the pain but do not get stuck in it.
- You realize that you are not alone.
- You actively reassure yourself and show kindness to yourself.
Face the pain but do not get stuck in it
We would rather distance ourselves from what causes us pain; however, if you always fight emotional pain, it may weigh you down even more. Emotional pain requires care just as does a scrape on your knee. When you dare to face your pain, you allow yourself the opportunity to deal with it. Deal with your pain like a sensitive adult would deal with an injured child. Treat the injury and console yourself, but do not allow yourself to be swallowed up by it. Ask yourself what you need right now to make things easier.
You Are Not Alone
Everybody faces challenges in life. Most people are also self-critical. Feelings such as anxiety, shame and worthlessness may be easier to deal with if you understand that you are not the only one to feel that way and that these feelings are an unavoidable part of life.
Self-compassion is not about glorifying yourself or your life; rather, it is about recognizing that life is tough for everyone – nobody can escape that reality.
Practice Your Self-compassion
You can practice the compassion for yourself. Mindfulness is the basis of self-compassion, so it can be helpful for you to have experience of mindfulness before you begin practicing, but experience is not necessary. However, you need to become aware of your difficulties and your suffering to be able to give yourself comfort.
You can find mindfulness exercises on the website self-compassion.org
Exercises
If you are feeling stressed, it is often enough to simply slow down and rest more than normal. Consider whether you can lessen the demands that both you and your surroundings place on you. Below you can find some exercises to use at times of stress. Studies show that when people breathe quietly, relax and are mindful in the present, they reduce their level of stress, anxiety and depression. Some also find that these tools can be helpful in dealing with various types of difficulties and pain.
A Simple Breathing Exercise
For one minute, just focus on your breath. Be aware of the breath moving in and out, in and out through your nose. Observe how it feels, how it sounds, how deeply you breathe. Observe without evaluation or judgement. It may be easier to count your breaths 1 to 5 and then start over from 1. It is normal for your thoughts to wander, but as soon as you notice that you are thinking about something else, get back to focusing on your breath again.
You can practise in different situations: for example, lying down, standing up; inside and outside; at the supermarket or in the bus queue. Use a timer to make sure you remember to practice.
Here is a recorded exercise you can use to relax:
Listen to Kind relaxation focusing on the breath (ca 8 min)
SAHA – Stress and Health Advice
SAHA provides web-based support to those experiencing stress who want to try to achieve a better sense of well-being on their own.
On the website, you can find simple texts with information, advice and exercises to address problems with depression, anxiety, insomnia, stress and worry.
