Under Pressure
I woke up today with David Bowie singing in my head, two different songs alternating, Under Pressure and Changes. As I thought about it, as I often do with lyrics, I realized how both titles are very relevant to the state of our lives at the moment.
Living in a time of pandemic, fighting for social and economic justice and the fight for ratified and fully embodied racial, ethnic, sexual, religious and gender equality; we’re under pressure daily to be everything from gainfully employed, a good parent, a role model, housed, cleansed and loved (and this list is definitely not all inclusive).
Every morning we wake to bad news, pressure to start a new school year, pressure to get to that meeting on Zoom or in person, pressure to help bring in more money, pressure is in our lives every day.
Questions can inundate us: Will my child be okay going to school? Will I be the next one to get sick? What’s going to happen with work? Schedules? Spouse? Not to mention the stories in the news and the sickening feeling in your gut when another person falls under the failure of a system to recognize rights and equalities of all peoples.
So, what does this boil down to. We are stressed! With so much coming at us and all of the changes and adaptations we are making to what was a “normal” life before - many of us are experiencing the reaction in our bodies of a fight or flight response. Cortisol levels rise. When we are constantly stressed, as many of us may be, our fight or flight response doesn’t shut down and neither do the cortisol levels. What does this mean for our bodies and minds and how can we try to limit this response?
First, let's talk about cortisol. What is it and what are the effects?
As noted on the Mayo Clinic website; The long-term activation of the stress-response system and the overexposure to cortisol and other stress hormones that follows can disrupt almost all your body's processes. This puts you at increased risk of many health problems, including:
Anxiety
Depression
Digestive problems
Headaches
Heart disease
Sleep problems
Weight gain
Memory and concentration impairment
Now, let’s talk about what you can do for your mind and body to combat the effects of stress.
Exercise. Even a simple walk for 10 to 15 minutes can help relieve tension.
Meditate. Clearing your mind and focusing on breathing can help bring your heart rate down and with daily practice will bring about peace of mind.
Grounding. The simple exercise of placing your feet firmly on the floor or ground and thinking about being in touch with the planet Earth can be relaxing.
Do something you really enjoy. Listen to music, read, watch a movie.
Socialize. Peer support, laughter, and having someone to talk to can do wonders to lift mood and bring down stress levels. Arrange a video call with loved ones or if you feel like getting out, meet a friend for an activity or at a park for a walk.
Eat well and get a good night’s sleep. A healthy diet and quality sleep will leave you feeling more refreshed and not weighed down, both emotionally and physically.
Relax. Get a massage or facial, try relaxation techniques or yoga.
Lastly, SMILE and laugh! Smiling and laughing are instant mood boosters.