In 2018 a UK wide survey commissioned by the Mental Health Foundation found that 74% of UK adults had felt so stressed at some point over the previous year that they felt overwhelmed or unable to cope. I wonder what that figure is now in the midst of a global pandemic?
Stress is actually a normal reaction that all humans experience from time to time. It evolved as a reaction to a dangerous situation, our fight or flight response. When our ancestors unexpectedly came upon a sabre toothed tiger this response kicked in triggering a decision to fight the tiger or run away from it. When we are under threat in some way the body releases the stress hormones adrenaline and cortisol which enable us to deal with that situation. Today we no longer have sabre toothed tigers wandering around to be wary of but this ancient response to danger still exists in us and is instead triggered when we find ourselves in situations that we feel under pressure in.
Usually and ideally once the pressure or threat has passed these stress hormones return back down to normal levels. Small amounts of stress response hormones from time to time are useful as they can motivate us to get tasks done and make us feel alive and excited but if we remain in a prolonged state of stress or high alert and the levels of adrenaline and cortisol remain high, this can lead to tension, mood changes and negative thoughts. Nagging thoughts create unease, set unrealistic expectations, lead to feelings of uncertainties, low self-esteem and apprehensions. Physical body changes also occur such as increased blood pressure, headaches, sore tense muscles, digestive issues and sleep problems. Eventually relationship issues can also occur.
So what can we do to reduce our stress levels?
In Japan and China a practice began in the early 1980s called Shinrin-yoku or ‘forest bathing’. Spending time in a wood or forest to ‘bathe’ in the atmosphere was found to be good for the mind and the body. Plants release chemicals called phytoncides into the atmosphere and inhaling these volatile molecules triggers physical changes in our bodies. Blood pressure decreases, cortisol levels drop, anxiety lessens, and pulse rates slow when people spend time among trees. Our sympathetic nervous system, responsible for the fight or flight response to stress, is calmed. Studies also showed that when people spent time in a woodland environment, there was an increase in the number of Natural Killer (NK) cells, specialised white blood cells in our immune system that are able to kill cells infected with viruses and some cancer cells. This biochemical change to our immune system appears to last for up to a month after exposure to woodlands but no such effect was seen when people spent the same amount of time in a city (Hansen et al, 2017).
Studies also show that when sunlight hits the skin or the retina of the eye serotonin is released (Lambert et al, 2002). Serotonin is a neurotransmitter, a chemical released by our brain cells, that makes us feel good. During the brighter sunnier days of summer higher levels are released. (Between November and March when sunshine levels are lower winter depression Seasonal Affective Disorder (SAD) afflicts some people.) It’s also been shown that contact with some benign soil bacteria such as Mycobacterium vaccae also triggers serotonin release from nerve cells in our brain (Lowry et al, 2007). In addition gentle exercise such as walking releases endorphins which are other neurotransmitters that induce feelings of wellbeing or a ‘natural high’.
‘It seems that walking in a garden, field or wood’ on a sunny day, breathing in the volatile compounds produced by the plants ‘is like reaching into an invisible natural medicine cabinet’ says Emma Mitchell in her book The Wild Remedy.
If for one reason or another we cannot get out into the woods, how can we still harness this wonderful medicine chest of nature when we are stuck in the house, the office or the city (such as during a pandemic lockdown!)? One way is to drink a cup of herbal tea!
Having a cuppa is a perfect way to take a moment, be in the moment, inhale the steamy warm aromatic essential oils given up from the plants, drink in their healing compounds and let your negative thoughts and anxieties ease away.
My ‘Let It Go’ herbal tea blend contains chamomile known to calm anxieties, relax muscle tension, settle the digestion and induce restful sleep. Lavender is a tonic to the nervous system, a perfect antidote to stress, releasing painful tension and relaxing both the mind and the body. Lemon balm influences the limbic system in the brain which controls mood and temperament. It lifts the spirits, improves memory and helps tired brains to concentrate. It calms a nervous tummy and steadies agitations of the heart. Nettle is a grounding nourishing tonic to restore vitality. It is rich in minerals, particularly iron, silica and potassium and vitamins A and C. Rose is the symbol of love, for self-love. It has an uplifting and restorative effect on the nervous system quieting mental anguish and turmoil and aiding restful sleep.
When drinking the herbal tea think about what is causing your stress. Are there practical ways you can ease the pressure? Can you delegate jobs to others, can you say no to some requests, will making plans or lists help ease anxiety? Some issues will eventually just get better with time and others you can do nothing about. Are you able to talk to someone about your worries and concerns, since a problem shared is often a problem halved. Eating a healthy diet rich in essential nutrients, vitamins and minerals undoubtedly contributes to physical and mental wellbeing. Limiting or cutting out smoking and drinking can also help since studies have shown that alcohol, nicotine and caffeine can all make feelings of anxiety worse (www.nhs.uk).
Feeling a little bit stressed from time to time is completely normal and can even be beneficial but it is important that we take care to avoid stress being a chronic constant in our lives. There are easy things we can do to dispel stress.
Take time out
Be mindful
Get restful sleep
Be kind to yourself
Connect with nature
Drink herbal tea (Let It Go herbal tea https://thymewithnature.com/shop/)
If you would like a bespoke tailored herbal medicine approach to managing stress and anxiety please contact me by email at Daina@thymewithnature.com or call 07485 725426
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