9 Tips For Conquering Stress & Anxiety

Author: James Conlon

In my 10 years experience as a professional coach, stress and anxiety are two common conditions that my clients have struggled with. As well as the huge personal impact on those that suffer, and their families, stress and anxiety is estimated to cost UK businesses up to £43 billion per year (New Economics Foundation 2018).

In this article I’ll explain why we experience these emotions and I’ll share some of the techniques I use with both clients and personally, to keep stress and anxiety levels under control. Why do we feel anxious and stressed? When we experience danger, our brains trigger what is known as the stress or ‘fight or flight response’. Adrenaline and cortisol are produced and released into the bloodstream. These stress hormones cause our bodies to undergo several physiological changes. Our heart rate, blood pressure and breathing rates increase to provide our bodies with the energy and oxygen that may be needed to rapidly respond to the danger. Blood is diverted from major organs such as the stomach to our muscles. When facing imminent danger, digesting food is not a priority, however being able to run faster and for longer is. These changes ensure we are at our peak, physical condition to meet the threat. Anxiety differs to stress in that it triggers the production of stress hormones before a danger is imminent. For example, those with a fear of public speaking may experience a fight or flight response immediately before presenting to an audience. In the days building up to the event, they may also feel anxiety. Worrying about the event also triggers the production of stress hormones even though the danger isn’t imminent.

The fight or flight response is highly beneficial to us. In evolutionary terms, it’s how we’ve avoided being eaten by predators. Whilst in modern life, low levels of stress and anxiety can also be beneficial. Many people say they enjoy a certain level of stress in their working life. There’s evidence to support that stress can increase both motivation and performance and that it can enhance our immune systems. Athletes tend to achieve their personal best at major events such as World Championships and the Olympics. This type of beneficial stress is called Eustress. In high levels or when it persists stress can become unhelpful, counterproductive and harmful. This is known as distress. Our performance can drop as we narrowly focus on the source of stress; becoming unable to view things objectively and potentially failing to see the possibilities and, or, options before us. There are also physical and mental health implications. Stress and anxiety can cause short term effects such as headaches, migraines, insomnia and depression. They can worsen the effects of existing medical conditions such as asthma, diabetes, high blood pressure and gastrointestinal problems. There’s also mounting evidence connecting long term stress and anxiety with heart disease and certain cancers. So having techniques and strategies to maintain healthy stress and anxiety levels is highly beneficial.

Proven Tips For Managing Anxiety And Stress

1. Change Your Physiology

This is an incredibly simple yet effective way to reduce stress and anxiety. Just as our brain chemistry directly impacts our physiology, our physiology can also impact our brain chemistry. Studies show when people who do not experience anxiety, mimic the physical characteristics of an anxious person, shoulders hunched forward, arms held in front of them, head down with short, shallow breathing, their levels of cortisol and adrenalin increase. Whilst mimicking the physiology of someone confident. Shoulders back, feet apart, chin up with low deep breathing, reduces stress chemicals and increase the levels of serotonin. A chemical that make us feel happy. Thus by taking on the physical characteristics of confidence, we can trick our brains into producing the necessary brain chemistry to we feel confident.

Other physiology is also known to positively impact brain chemistry;

• Smiling – When we smile we automatically feel happy. Try it and see.

• Low deep breathing – Quick, short shallow breaths are associated with stress or anxiety. Whilst low deep breathing, exhaling for twice as long as inhaling has a calming effect.

• Looking up - Where we look can make a difference. When we experience strong emotions we tend to look down. By simply looking up we can decrease the intensity of the emotion.

2. Practice Gratitude

Finding a few minutes each day to reflect and appreciate the things that have gone well or acknowledge the reasons we have to be grateful, is a simple way to positively change the way you feel, as it releases dopamine, one of the so-called ‘feel-good’ chemicals.

3. Get Regular Exercise

Cardiovascular exercise produces ‘feel-good’ endorphins and utilises any stress hormones in the bloodstream, preventing it from building up. Regular exercise also improves the quality of our sleep, which has an impact on the production of serotonin. Another ‘feel-good’ hormone that neutralises stress hormones.

4. Go For Walks

Spending time outdoors, in nature distracts the mind from the stresses of day to day life, as well as generating the benefits associated with exercise. A study in 2015 found that when people walked in nature versus an urban environment, for 90 minutes, they experienced lower blood pressure, lower levels of the stress hormone cortisol and a decreased heart rate. They also reported lower levels of worry.

5. Eat And Drink Well

Certain foods have a calming effect on the body, while other foods can increase the likelihood of stress and anxiety. Eating a diet high in vegetables, fruit, legumes, whole grains, and lean protein can be helpful. Limiting alcohol and caffeine can also make a difference. Alcohol changes levels of serotonin and other neurotransmitters in the brain that counter stress hormones. Whilst caffeine is a stimulant that has a similar effect on the body as the fight or flight response. Both also negatively impact sleep patterns. Plenty of information can be found on-line regarding ‘good’ and ‘bad’ foods and drink so it’s never been easier to research and improve your diet

6. Sleep Well

Sleeping re-energises us both mentally and physically. Deep sleep ensures our muscles feel rested, and is key to regulating our emotions. So when we don’t get enough sleep we feel both physically and mentally tired. For specifics techniques read my article : Restorative Power of Sleep.

7. Watch A Funny Or Inspiring Film

Just as watching a scary or intense film can leave us feeling anxious, a funny or inspiring film can leave us feeling in a positive state of mind. What film inspires you or makes you laugh? As you think about it now, it may just bring a smile to your face.

8. Plan ‘Me’ Time

It’s all too easy, when busy with work and family commitments to put ourselves at the bottom of our priority list. We might work into the evening at the expense of going to the gym or spending time with friends. Yet taking a break from the stressors in life is essential to keep our brain chemistry in balance. Simply prioritising time for ourselves to meditate, read a book, catch up with an old friend, spend time on a hobby can have a huge, positive impact on our mental well-being. Not to mention increase our productivity.

9. Switch To Peripheral Vision

The sympathetic nervous system’s primary function is to stimulate the body’s fight or flight response. It regulates the levels of adrenaline in the blood and floods our bodies with stress hormones when we experience danger. In contrast, the parasympathetic nervous system has a calming effect on the body. It’s responsible for digestion and preparing us for sleep. It lowers our heart rate and neutralises stress hormones, following the fight or flight response once the perceived danger has gone.

The sympathetic nervous system is associated with foveal vision. Directly focussing on an object. It makes sense that when we encounter a threat that we solely focus on it. Whilst the parasympathetic nervous system is associated with peripheral vision. Not directly focussing on any one thing, but being aware of everything around us. If you think about the last time you felt really relaxed, maybe laying by the pool or at the beach whilst on holiday. The chances are you weren’t focussed on any one thing but absorbing everything around you.

Simply switching from foveal to peripheral vision when we feel anxious or stressed, activates the parasympathetic nervous system. As the two nervous systems can’t be active at the same time the body will naturally calm. This is incredibly simple to do. For detailed instructions on how to practice peripheral vision, try the following clip.