Stress is a state of mental, physical or emotional tension, resulting from demanding circumstances. At different times in our lives, we all experience demanding circumstances resulting in stress – but it is not always a bad thing. There are two different types of stress – one is good or productive stress and the other is negative or distress. When we are feeling overwhelmed with distress, research suggests that mindfulness can reduce stress while enhancing wellbeing.
Eustress and distress
A small amount of stress may be desired, beneficial and even healthy. It can sharpen our focus, as well as increase stamina and alertness to help us rise to the challenges we face. Good stress (eustress) is when we feel uncomfortable, nervous and pressured, but believe we can handle it. It can be energising and improve our performance, and it usually only lasts a short time (Lazarus 1966).
Excessive amounts of distress, however, can lead to a prolonged ‘cocktail’ of adrenaline and cortisol in our brain and is potentially harmful.
Yet in the words of Hans Selye, “it’s not stress that kills us, it is our reaction to it”. How you view stress will influence how it impacts you. If you think a particular stress is helpful, you are more likely to use positive strategies to handle it, when adversity occurs.
So how can mindfulness help reduce stress?
Mindfulness practices reduce activity in the part of your brain called the amygdala, which reduces the stress response. Essentially mindfulness is a reset to our brain activity and our continuous thought patterns. The reality of the present moment is truly all we have. Our beliefs and memories of the past are our minds recollections. Our anticipation about the future is conceptual, not real yet. If we spend time in this moment, we give our minds a break from the recollections and anticipations. We are then more able to find joy in what we are currently experiencing.
We can’t avoid all stress in our lives. Instead, we are better off finding ways to cope with the stressors that are bound to come our way as we journey through life. Some useful strategies for coping with stress are: mindfulness, visualisation, being organised, journaling, drawing, deep breathing, listening to relaxing music, dancing and exercise. These things have been found to reduce the stress response in our bodies.
Mindful Eating Practice
(adapted from Celia Roberts https://celiaroberts.com.au/mindful-eating/)
1. Chew slowly – practice counting your chewing (10-20 chews)
2. Eat with your left hand – a great brain challenge that will slow you down.
3. Switch off all devices and remove all reading materials, so you can practice being mindful whilst eating.
4. Be mindful of all the feeling and taste sensations arising on the tongue (there are millions of taste receptor cells on the tip of the tongue alone, so this is a great exercise to stimulate your brain!)
For more mindfulness practices for students and staff check out our wellbeing practices.
Sincerely,
Luke McKenna
Unleashing Personal Potential