• Stress

    What it is and what you can do about it

  • Active Cheshire

    Top 10 Tips for Getting Active

Stress: What it is and what you can do about it

Do you find it hard to concentrate, struggle to make simple decisions, worry more than usual, feel ‘down’, or over-anxious, feel tired but can’t sleep – you may be suffering from Stress.

What is Stress?

Stress is what happens to the body when the level of pressure it is feeling goes beyond its natural ability to cope with it.

There are a number of ways that we can feel stress.  Take a look a list below to see if you can identify with any of the changes:

  • Physical changes: A lack of energy, aches and pains, change in bowel habits
  • Behavioural changes: Emotional eating, eating more or less, craving more junk food, increase in alcohol consumption
  • Emotional changes: easily irritated, feeling low, feeling tired
  • Cognitive changes: feeling negative or negative thoughts, difficulty concentrating, avoidance.

What happens to our body when we are stressed?

Learning what happens to our bodies when we are stressed is important to understanding why we feel how we do.  When looking at stress the most important link to be considered is the Hypothalamic, Pituitary and Adrenal.  It is this junction where the brain chemistry, or neurotransmitters interact directly with the Endocrine tissue to produce heightened reactions throughout the body.  It’s the point where the brain activity meets hormones and can result in dramatic effects.

The two main hormones involved in this process are:

  • Corticotropic releasing factor (CRF)
  • Adrenocorticotrophic hormone (ACTH)

These in turn cause the production of:

  • Adrenalin
  • Noradrenalin
  • Cortisol

The role of the hypothalamus is to communicate between the Autonomic Nervous System, behavioural functions and the Endocrine system.  The hypothalamus delivers the hypothalamic hormones into the anterior pituitary gland.  The hypothalamus is the first to respond by stimulating the pituitary to release ACTH into the blood stream, which activates the adrenals to release cortisol.  Simultaneously, the brain stem is also activating the Autonomic Nervous System.

During acute stress this level of release increases causing the adrenal glands to produce the two hormones adrenalin (from the medulla of the adrenal gland) and cortisol (from the cortex). Adrenalin provides short term essential requirements, like increased heart rate, elevated blood pressure and boosts the release of energy into the system. These are all critical when there is a perceived threat.

Cortisol however has an effect on long term non-essential requirements – it decreases and suppresses non-essential body functions during a fight or flight reaction. This is fine for the body over the short term, but in the long term this suppression is highly negative to health.

Elevated cortisol levels from prolonged or chronic stress can cause side effects such as:

  • Suppression of thyroid function
  • Cognitive impairment
  • Increased blood pressure
  • Decreased bone density
  • Blood sugar imbalances
  • Reduction of immunity and inflammatory responses

How can Reflexology help?

Regular Reflexology sessions can reduce the effects of stress on the body and improve your overall health.  Reflexology possesses the capacity to cancel out the effects of stress, help the body to reach a place of deep relaxation and help to balance the body systems.

Through the relaxation process, the body is more capable of dealing with the stresses placed on it.

https://thehrnet.com/wp-content/uploads/2018/11/Reflexology-300x200.png

How you can help yourself?

As a reflexologist I like to empower my clients to take control of their lives and not let their lives control them.  This may include homework, where I can show them reflexes that they can work on their hands between sessions.  I also like to encourage my clients to take time out for themselves, maybe:

  • Spending time in nature
  • Curl up with a good book
  • Listen to music
  • Take a bath with some scented candles
  • Going for a walk

If your feeling stressed at work you could:

  • Take regular screen breaks
  • Arrange to meet a friend for lunch / coffee
  • Avoid having lunch at your desk
  • Go for a walk at lunch time

It is important that whatever goals you set yourself to manage your stress, ensure that they are small and achievable.  By setting more achievable goals you will be more inclined to stick to them and be on your way to a stress-free futureIf you would like to know more about Reflexology or how it may benefit you please feel free to get in touch:

www.reflexologybynicolajane.co.uk
info@reflexologybynicolajane.co.uk

or call me:Nicola
07825 213719

QUICK FACTS ABOUT STRESS

 

//thehrnet.com/wp-content/uploads/2018/11/stress.png

Over 1/3 of British residents feel stressed for at least one full day

//thehrnet.com/wp-content/uploads/2018/11/stress2.png

39% of UK adults admit that they feel too stressed in their day to day lives.

//thehrnet.com/wp-content/uploads/2018/11/stress3.png

54% of people who are stressed worry about the impact it is having on their health.

//thehrnet.com/wp-content/uploads/2018/11/stress4.png

85% of UK adults experience stress regularly

//thehrnet.com/wp-content/uploads/2018/11/stress5.png

32% of people use exercise to overcome stress

Active Cheshire’s top 10 tips for getting active at work

Now we all know we should be moving more, the benefits of being active are endless; helping to reduce stress, weight loss and generally living a happier and healthier life. There aren’t many issues being physically active won’t help.

But let’s face it, you’re not alone if you feel that going for a run or the gym isn’t really your cup of tea! Or you feel low on time or motivation to do it. It doesn’t have to be an extra burden, so why not think about getting active where you spend most of your time… at work? So if you’re like us, then look no further as these are Active Cheshire’s top 10 tips for being more active in the workplace.

    1. Standing Desks
      1. Standing desks are a really simple way to increase your activity levels, and are much better for your back than sitting down. Buying a standing desk can be worthwhile purchase for the office, as you can even use a cabinet that is large enough and at the right height.
    1. Walking Meetings
      1. Need to have a meeting at work? Why not take a stroll when doing so. The rule of thumb is that during a 10 minute walk you will do around 1000 steps! Imagine that, getting fresh air, being productive and burning off that muffin from lunch. Being active also inspires creativity so if you’re stuck on a problem, just going for a walk could be the answer. It will also help with those people who like to waffle on…. we all know who they are!
    1. Table Tennis
      1. For under £10 you can get a clip on table tennis net and bats. This is a great way to turn a desk or table into a place of fun for 5 minutes. You can even set up a tournament to see who the ping pong office champion will be. Step aside Sandra, there’s a new big fish in town.
    1. Standing phone call
      1. As well as all the benefits it gives you anyway, standing whilst on the phone is a great sales trick when on the phone with clients to project more energy during the call. Smashing targets and burning calories… winning!
    1. Using the stairs instead of the lift
      1. Where possible using the stairs is an easy way to make a quick difference. 10 minutes of climbing the stairs (which is easily achievable in a day!) can burn a whopping 102 calories! Do that for a full week and you’ve earned yourself an extra chocolate bar on the weekend.
    1. Parking further away
      1. When heading to the office or out for a meeting, why not park further away from the building. This means you have to take those extra few steps to the door. Especially great for the sunny days or when it’s not raining.
    1. Walk to speak to your colleagues
      1. Instead of emailing or calling your colleague from inside the same building, go and speak to them. It’s a good way of seeing more of the office space you work in and a quicker way to get an answer from them!
    1. Sit on an exercise ball
      1. Replacing your chair with an exercise ball has amazing benefits! It keeps your energy up, great for your core strength and helping to improve your overall posture.
    1. Talk to an expert
      1. How about talking to an expert on the matter? Shameless plug in 3, 2, 1…. Active Cheshire Physical Activity Advisors offer free diagnostics to workplaces in the Cheshire and Warrington region coming up with creative solutions for how employers and employees alike can both benefit from their staff being happier and healthier.
    1. Make it fun
      1. a. Last but not least, make it fun! If you do not make it fun, it will never happen. No one wants to embed boring habits. Think about creative ways to make it fun or incentivise doing so, and you’ll thank yourself later.

       

      So there they are, our top 10 tips for being more active in your workplace. If you need help in doing so our Physical Activity Advisors offer free (actually free!) bespoke plans about how you can take the pledge and embed physical activity into your workplace.

      Contact one of our team (Adam, Sarah or Nont) on 01606 330212 or leave a message via the website to find out how the Active Workplace Pledge will benefit you and your business!

      Active Cheshire is the multi-award winning lead body for Physical Activity in Cheshire and Warrington, with the aim to embed physical activity into all aspects of everyday life into all aspects of everyday by 2040.

When was the last time you did something meaningful for you personally?

As you sit down and focus on what you will achieve in your working day, take a moment to think about when you last set yourself a personal exercise goal that you reached and when was the last time you did something meaningful for you personally?

Excercise

For me, exercise is my escapism. It has allowed me to cope with stresses that would otherwise have crushed me. This allows me to clear my brain of all the negative thoughts or energy that may have built up during a day or between workouts. No matter what type of exercise you do, and at what level, as long as you are consistent with it, it can act as your catharsis and allow you to feel more balanced both physically and emotionally. This allows you to thrive in the work environment and make you feel full of energy.

Commitment

Lots of us make a half-hearted commitment to eat well or exercise, but we always say that we are going to start tomorrow or on a Monday, why is it we don't start now?

We all have plans, deadlines and direction at work, so when balancing our work, social, personal lives, why do we not set our own goals? Make a clear commitment to yourself to make exercise a priority in your life and to ensure that you continue to balance your mind and body.

We all aim to reach our work goals but what about our personal ones? Do they always sit on the back burner?

Being honest with yourself, when was the last time you sat and thought about what you personally wanted to achieve? Go do it now, write down a few thoughts, what do you want to achieve for you tomorrow, a week from now, a month from now. Then imagine how amazing you will feel when you look back at what you accomplished by investing and committing to yourself.

Author: Kat Stock

//thehrnet.com/wp-content/uploads/2018/11/HR-Net-logo-thicker-lines.png

 

Newsletter

Enter your email address here always to be updated. We promise not to spam!