Caroline Peyton of Peyton Principles shares why stress effects your health and 10 naturopathic approaches to manage stress and create calm

Short term stress is a good thing. It provides the ability for the body to “fight or flight” and respond to danger. The problem arises when the stress response is not switched off and the short-term stress response becomes chronic. Cortisol becomes the major hormone released and long term this is damaging to health.

Some of the potential consequences of long-term chronic stress are:

• reduced collagen production (effecting skin – think wrinkles, bones, tendons –more prone to injury)
• higher blood pressure
• weight gain and fat storage
• poor blood sugar control and insulin resistance
• poor sleep habits
• increased risk of infection
• poor digestion
• increased inflammation

But all is not lost! These are some positive steps you can take to minimise this impact and dampen down the stress response and calm the body. These steps help to switch the nervous system from “fight and flight” to the parasympathetic “rest and digest”.

1. Practice deep abdominal breathing (shallow breathing can increase anxiety). Breath deeply allowing your abdomen to expand and breath out slowly allowing your abdomen to contract.  Practice for 5-10 minutes.
2. Try box breathing- breathing in for 4, hold for 4, breath out for 4 and gold for 4. And repeat.
3. Look into the practice of Emotional freedom Technique, known as Tapping, that uses acupressure points on energy meridian lines to allow the brain to relax.
4. Practice meditation first thing in the morning and last thing at night. Just ten minutes can restore calm and build resilience to stress.
5. Move more. Not high intensity exercise that can create stress but walking and moving around more frequently (rather than sitting for long periods) has been shown to rebalance the mind.
6. Try Thai chi (even seated versions). A wonderful Eastern practice that is recognised to relieve stress.
7. Visualize a happy place. Similar to meditation, it takes the mind away from stressful situation to help restore calm.
8. Get outside in nature. If you’re city bound, visit the local green space.
9. Grow your own herbs, vegetables or flowers. Gardening- big or small (think window box) is hugely therapeutic.
10. End your day with a good book, gentle music, relaxing bath or chatting to a friend. This will help settle the mind for a better night’s sleep.
     

To learn more about Caroline visit www.peytonprinciples.com