Reducing Stress
Some stats:
- 1 in 8 Australians report high stress, 1 in 3 experience depression symptoms and 1 in 4 experience anxiety symptoms
- Stress makes gastrointestinal disorders, diabetes, heart disease, pain conditions, allergies and asthma worse (through chronic inflammation)
- Relaxation can improve sugar control, protective genes that prevent ageing (telomeres) and help fight free radicals (that can cause cancer)
- Adding stress management on top of rehabilitation after a heart attack, can reduce further cardiac events by 15%
- Wounds take 40% longer to heal during stressful periods in life
- Those reporting high stress are twice as likely to get stomach ulcers
Things to do:
- Mindfulness meditation can reduce anxiety and depression
- Yoga helps diabetes control and quality of life in those with diabetes
- Low-fat diet, exercise, stress reduction, and social support has anti-ageing effects (10% lengthening of telomeres)
- Other proven techniques – focus on breathing, focus on a body part – tense and release, prayer, tai chi/ qi gong
- Boost resilience – connect with friends and family, mindful walking, practise gratitude or random acts of kindness, be positive, pursue hobbies
- See your GP or a psychologist if stress is ongoing
References:
- Harvard Medical School: Stress Management, Enhance your well-being by reducing stress and building resilience
- https://www.psychology.org.au/for-members/publications/inpsych/2011/dec/Stress-and-wellbeing-in-Australia-in-2011-A-state