Stress is incredibly common in our current lifestyles. We are constantly bouncing from deadline to deadline whether it is home, the workplace or even socially. It’s not something we see as avoidable in all instances and sometimes perhaps it can be useful.
We are more connected than ever before, blurring the lines between professional and personal lives and this can result in difficulty managing that work:life balance.
This modern stress, often subtle yet persistent, can take a toll on our mental and physical well-being.
Amidst this challenge of balancing the stressors in life and finding relief, one constant remains. Connection.
Through social and physical connection, and exercise, we tap into neurological pathways that downregulate our flight or fight response and result in simply feeling good.
So, some simple tips to help are to book that massage in, enjoy a healthy meal or beverage with friends or move your body in any way you want!
How to “Stress Less”
Our leaflet, ”stress less”, offers actionable strategies to bring balance to your daily routine.
And as the day concludes, ensuring restful sleep is paramount. Dive into our “Stress management for better sleep” leaflet to discover the intricate relationship between sleep and stress, and how to optimise your nights for rejuvenation.
The Physical Toll of Digital Stress
In our digital age we find the sedentary nature of our new workplaces have introduced physical challenges that can exacerbate stress.
Our bodies, designed for movement and interaction with the physical world, are now subjected to prolonged periods of inactivity and repetitive motions, leading to a range of ailments.
· Postural Problems: Hours spent hunched over laptops or staring down at smartphones can lead to poor posture. This forward head posture, commonly termed “tech neck”, can strain the neck muscles and lead to tension headaches. Over time, this can also affect the spine’s alignment, causing chronic back pain.
· Eye Strain: The constant exposure to screens, be it your computer, tablet, or mobile phone, can lead to digital eye strain. Symptoms include dry eyes, blurred vision, and headaches. The blue light emitted from these screens can also disrupt our circadian rhythms, making it harder to fall asleep at night.
· Repetitive Strain Injuries (RSI): Repetitive motions, like typing or scrolling, can lead to conditions such as carpal tunnel syndrome or tendonitis. These injuries are characterised by pain, weakness, and numbness in the affected areas.
· Sedentary Lifestyle: The convenience of the digital world means we’re moving less. Long hours sitting can lead to muscle atrophy, reduced metabolism, and an increased risk of cardiovascular diseases.
· Mental Fatigue: Constant notifications, multitasking, and the barrage of information can lead to cognitive fatigue. This mental weariness can manifest physically, making us feel drained and lethargic.
However, it’s not all doom and gloom. Physiotherapy offers a range of solutions to counteract these challenges. By incorporating specific exercises, stretches, and techniques, we can alleviate the physical toll of digital stress, promoting overall well-being.
Breathwork and relaxation
Breathing and relaxation techniques, often introduced and refined through physical therapy sessions, can serve as powerful allies in our battle against the pressures of the digital age.
· The Science of Breathing: When we’re stressed, our breathing becomes shallow and rapid, primarily using the upper chest. This type of breathing can activate our body’s “fight or flight” response, further increasing stress levels. On the contrary, deep diaphragmatic breathing, where the abdomen expands and contracts, stimulates the parasympathetic nervous system, promoting relaxation and reducing stress.
· Breathing Techniques: Physical therapists often teach specific breathing exercises that can be easily incorporated into daily routines. One popular technique is the “4-7-8” method, where you inhale for 4 seconds, hold the breath for 7 seconds, and exhale slowly for 8 seconds. Regular practice can help in calming the mind and reducing anxiety.
· Progressive Muscle Relaxation: This technique involves tensing and then relaxing different muscle groups in the body. It not only helps in recognising the sensation of muscle tension (a common physical manifestation of stress) but also promotes overall relaxation.
Utilising some breathing and progressive muscle relaxation might be a variable but flexible tool that can be implemented in any part of your day to help provide a moment of relaxation.
To read more on relaxation strategies, see our leaflet!
The Power of Physical Touch in relaxation
As we increasingly communicate through mobile phones or computers, human connection becomes more rare. Our biology responds to tactile stimulus in the form of touch as well as it does with exercise or positive social interactions.
– The Biological Basis of Touch: Physical touch activates the body’s vagus nerve, which is intimately involved with our heart rate and blood pressure. This activation releases oxytocin amongst other neurotransmitters which will reduce the feelings of stress and anxiety.
– Massage therapy: Physiotherapists and Massage therapists utilise the power of touch not just for rehabilitation but also for its therapeutic benefits. Manual therapies, including massage, can alleviate muscle tension, improve circulation, and promote relaxation. For more on Massage therapy and its role in stress management, check out this leaflet.
By embracing the power of physical touch, social connection and exercise, along with a range of relaxation strategies, you will find a formula of remedies that suits you and your needs. Everyone is different in what they find useful!
And, if you believe that some of what you have read here might resonate with you and your pain problem, make sure to mention it to your Physiotherapist! We can help you find strategies that fit and work for you.