How to Create Your Own Stress Management Plan

There are many physical reactions which occur when you are stressed, and with chronic (ongoing) stress there is significant impact on your physical health.

Some of the changes with Chronic Stress:

Excess cortisol and adrenaline production (weight gain, anxiety)
Resultant systemic inflammation (muscles / nerve pain, headaches, high blood pressure, gut / skin issues).
Immune system overdrive (increased asthma, allergies, autoimmune conditions).
Reproductive and Thyroid hormone imbalance (PMS, low metabolism, hot flushes, poor nutrient absorption, weight gain).
Eventual adrenal fatigue and compromised immune system (increased illness, poor healing, extreme fatigue).
Nutrient depletion further reducing the ability to heal and contributing to disease onset.

Why make a stress management plan? A practitioner can treat your symptoms / regulate hormones, however whilst the stress is there the cycle continues.

How do I eliminate stress in my life?

It isn’t always as simple as changing your job, or winning the lotto! Ask yourself, if the problem in my life was rectified would I find something else to stress about? For many, there is an underlying faulty thought pattern which drives the stress response regardless of the current presenting problem. In this case you would notice that your stress levels are often disproportionate with the issue at hand. Motivated by the desire to be happy and healthy, here are some strategies to help you heal.

Cell Memory

One interesting biological aspect discovered is notion of cells memory. Cell memories are created in past shock or highly stressful events and can dictate how you respond in future stressful moments. The new ‘stress’ may be minor, yet we revert back to a more extreme response like initially experienced.

Look to past event and work towards resolution within yourself.
Is there a need to forgive yourself or let go of the anger / hurt? Is there unsubstantiated fear that can now be released?

Subconscious Learnt Behaviours

During our lives we have been subtly influenced by everything around us. Occasionally we can develop thought patterns that contradict our true beliefs. Next time you are stressed explore the emotions that arise. For example, you may have adopted a fear of failure from someone else without realising.

Are you stressed because you think you aren’t good enough, talented enough, resourceful enough to manage the event?
Where could this have stemmed from or who could you be subconsciously mimicking?
Remember to respect, love and trust yourself for the resourceful creative person that you are.

Disconnected

Driven by the pace of society we are challenged to live in the moment. It may sound new age, but in reality it is the key to happiness. Stress generally relates to a perceived possible bad outcome to a situation that will probably never occur.

Read that sentence again and realise how silly that sounds. In the here and now that fear of potential catastrophe just doesn't exist, it is simply irrelevant to the present moment. Sure bad luck can fall on anyone, and if it does that will be the moment to manage the situation like the resourceful creative person you are. Until then, it doesn’t exist.

Meditation is extremely helpful

I am still learning this one! So I will just say the following:

Remember there is no real formula for meditation, as long as it enables you to clear your mind.
It could be 20 minutes of stillness or half an hour of walking each day. Find a way to quiet the mind for healing.
Mediation can also be a time to discover creative ways to solve problems using visualisation and imagination.

The Plan - Start by tuning in, taking a breather and identifying the faulty thought patterns. Design rituals and set reminders that will enable you to rectify the ‘stressed’ way of thinking. Let go, heal and love your ability and achievements.

Don’t be frustrated if this process takes time as the roots of stress can lie deep in your past. It is a process that will be empowering and life changing.