For many people, lockdown presented a welcome break from a life that was too busy, a life without the option of doing all the things we used to and thus having the commitments that we may have had reduced.
On the flip side, lockdown may also have meant that for many there was an increase in pressure as work remained the same but there was an increase in childcare or home schooling. Whatever your circumstances, we all experience stressful periods in our lives, it is part of being human. Having an insight into this and how to manage it can be helpful.
What is stress?
Stress is actually very difficult to define. Part of the reason for this is the way that we use language. We often talk about being stressed when we feel anxious, or angry, or overwhelmed and though they are linked, stress is normally a unique emotional and physical experience. So, what is stress? Some common symptoms of stress include (Brosan and Todd, 2009):
· Headaches
· Aches and pains despite no exercise
· Tension in neck and shoulders
· Having more coughs and colds than you used to
· Feeling tense, anxious, or nervy
· Feeling low or depressed and unable to concentrate properly
· Putting things off or avoiding difficult situations
· Drinking too much
· Snapping at people
Several of these symptoms seem like other things that we have discussed in this blog, such as avoidance or safety behaviours in the case of anxiety, or feeling low or snappy when experiencing depression. However, a key factor to decide whether you are experiencing stress, or maybe something else, is time and intensity.
For example, people may suffer from anxiety in social situations, for many years, but this would normally fluctuate considerably in their life, depending on what they are doing. However, when people are stressed, they can maintain a highly stressed state for weeks, months or years at a time, with very little fluctuation.
The impact of stress
So now we know the symptoms, what does stress do to us? We all have stress in our lives from time to time, but the impact of long term, high levels of stress may be surprising. Stress is a risk factor for many illness and has a significant negative impact on physical and mental health (Holzel et al,. 2010). Further to this, Marin et al (2011) explain that, in terms of mental health, stress can accelerate the presentation of mental health difficulties as well as exacerbate any experience the individual might have. So, what can we do about it?
What is mindfulness?
Mindfulness is the intentional focus of one’s attention on the present moment without judgment (Kabat-Zinn, 1990). Mindfulness is not a religious practice, though it comes from Buddhism, and involves meditating to help find the focus described above. Mindfulness is also a clinically proven intervention for reducing stress.
Williams and Penman (2011) explain that studies have demonstrated that mindfulness meditation can:
· Decrease anxiety, depression, and irritability
· Improve memory, reaction times and increase mental and physical stamina
· Improve relationships
· Reduce the impact of conditions such as chronic pain, cancer and drug and alcohol dependence
· Bolster the immune system and improve fighting off colds and flu
A mindfulness exercise:
So how to be mindful and meditate? Have a go at the following meditation exercise. There are lots of free resources to try... This is a quick practice just to sit for 5 minutes... 10 minutes and be...
Find a quiet place. Make yourself comfortable by either sitting cross-legged on a large cushion on the floor, or upright on a straight back chair, with feet flat on the floor and hands resting lightly in your lap. For meditation, don't feel tempted to lie down as this might make you fall asleep.
It is important to clear your mind of anxiety and your body of physical tension. Just close your eyes and let your breathing become slow and gentle. As you breathe out, sigh to release the tension in your body. Bring your attention to each part of your body that feels tense, and as you breathe out, feel the area soften and relax.
By focusing on your chosen word or your breath; let it have your whole attention. Continue to breathe slowly and naturally. Just let your breaths come and go. If you are using your breath as a focus, count each breath as you exhale repeating the word “one”, 1 and 2, or count to four and repeat.
Do not force your mind to concentrate, just let it rest without effort on your chosen focus. Just ignore any other thoughts and let them flow out again.
Gradually let your mind return to everyday thoughts. Open your eyes but stay sitting for a minute or two. Stretch gently before you get up.
One of the big things about mindfulness is really knowing there’s no right way to approach it so there’s no wrong way to meditate... there’s no right thing to do. When we really grasp hold of this idea that we can be in this non-striving non-doing place, just observing noticing the moment to moment. In this place where we are not trying to get anywhere, not trying to achieve anything. This could open up a world of possibilities to us.
There are so many resources now to help us be mindful. There are websites with three mindfulness practices, such as www.freemindfulness.org › download…
There are apps like headspace, there are groups in our local communities.. In lockdown their online groups. One of the things mindfulness can do as well it help is be part of something so we can engage with the wider process and if we want to a wider group/community