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Why do we get stressed and how to cope with stress better in the new year.

The National Center for Biotechnology Information has identified stress as :

“Any intrinsic or extrinsic stimulus that evokes a biological response” ^[1]

Simply put, stress is how your body and brain respond to a stimulus. During stressful events, your adrenal glands release hormones like cortisol and adrenaline. These hormones increase your heart rate and cause your blood pressure levels to rise, providing your body with a surge of energy.
Your body’s stress response is one of the most vital self-preservation mechanisms. Primarily, our ancestors were cavemen that developed the ability to hunt animals. Whenever they found themselves in a life-threatening situation their body would immediately release adrenaline and cortisol, which signalled to them they were facing danger. That was how they learned to assess danger, perceive potential threats and preserve their lives. Over the decades, the role of stress in our lives has changed. We no longer need to look out for threats to our existence but we use stress to identify situations that may cause us harm. This relates to not only physical but also, and predominantly these days, mental and emotional harm. Feelings of stress may be caused by a lot of factors. It could be that you’re facing big changes in your life, like getting divorced or moving to another country. Sometimes stress is a result of a build-up pressure, at work or at home, when you are juggling a lot of different things and tasks that need your full attention. You might be feeling stressed when you have too many responsibilities that overwhelm you and no time for activities that help you relax. Stress is how your body signals to you that it does not respond well to these factors and that you might need to make some changes. Sadly, a vast number of British people experience feelings of stress on a regular basis.

“According to a survey carried out in the UK in 2020, the most common type of stress experienced by Brits was work stress, with 79 percent of respondents saying they frequently felt this type of stress. Furthermore, 60 percent of respondents frequently feel monetary stress, while 48 percent experienced family stress.” ^[2]

The UK Health and Safety Executive (HSE) has also identified the increasing number of self-reported work-related stress, anxiety and depression in the last few years. As reported in their 2021 annual statistics ^[3] the number of people affected by work-related stress peaked in 2020/21 reaching an estimate of 822,000 workers, which constitutes 2,480 per 100,000 workers.
We are living in stressful times and it appears that now, more than ever, we need to learn how to manage those feelings to contain the impact they carry. Having entered another year, many of us are setting new resolutions for the next 12 months ahead. It is a good time to reflect on our habits and identify what behaviours contributed to our wellbeing and which ones did not.

Let’s take this opportunity to look into common causes of stress and what you could do to minimise the impact. We prepared the list of the top 4 things that might help you cope with stress better in this new year.

1. Move your body more.

Daily exercise reduces the risk of cardiovascular diseases, helps with weight control and improves mood. Physical activity is a great way to tackle stress as it reduces the body’s cortisol levels and releases endorphins, the ‘feel-good’ chemicals. Endorphins boost feelings of pleasure and help relieve pain. Their function is similar to that of opioids, the class of pain medication that produces effects similar to morphine. That is why you feel relaxed and more optimistic after exercise. If you ever experienced a ‘runner’s high’ during exercise, that was a rush of endorphins flowing through your body. Additionally, there is a long-term benefit of regular exercise: it can increase levels of serotonin in your brain, the chemical responsible for regulating your mood, decreasing feelings of depression and lifting feelings of happiness. Try to find at least 30 minutes in your day to move around. Whether it is a jog in the park, a gym session or a brisk walk make sure to get physically active every day. If you find it difficult to exercise due to your work schedule try to move your body around during the day; walk around for a few minutes every hour, leave your work desk to do a quick stretch etc. Find a way to get your body in motion.

2. Sleep better.

We know that stress and sleep are interlinked. As many as 39% of adults living in the UK reported lack of sleep as one of the leading causes of their stress.^[4] When you do not get enough sleep your body releases more cortisol, to help you stay alert and awake during the day. Cortisol is known as the “stress hormone” for its association with the body’s stress response and fight-flight reactions. High levels of this hormone will increase your heart rate and blood pressure, causing you to feel more stressed. “University of Pennsylvania researchers found that subjects who were limited to only 4.5 hours of sleep a night for one week reported feeling more stressed, angry, sad, and mentally exhausted.”^[5]
Try to develop a bedtime routine that will allow you to go to sleep and wake up around the same time each day. This will help to regulate your circadian rhythm so you can fall asleep easier and wake up more rested. Also, minimise the use of blue light in the evening as it suppresses the release of melatonin, the ‘sleep hormone’.

3. Meditate.

The objective of the meditation practice is to train awareness and attention, focusing one’s mind on a particular thought (or lack of them), to achieve a clear and calm state of mind. A vast array of benefits come from meditating regularly. It is known for boosting the mood, increasing focus and attention span and for easing symptoms of anxiety and stress.
One of the most common meditation programs for stress management is mindfulness-based stress reduction (MBSR) therapy. It involves mindfulness meditation and yoga practice and it has been found to reduce stress levels by reducing ruminative thinking as well as increasing self-compassion.^[6]
Whether you follow a specific program or do it yourself, aim for at least a few minutes of meditation every day. This, amongst other benefits, may help you become more aware of your triggers and allow you to handle stress better.

4. Spend time in nature

Spending time in an outdoor setting can be therapeutic. In fact, in Japan, one of the most common relaxation methods is a leisure walk in the forest, known as ‘forest bathing’. It describes a practice of observing nature, being mindfully present and aware.
A study^[7] has found that a forest setting can help with acute emotions, especially for those experiencing chronic stress.

The positive impact of nature on one’s emotional wellbeing has been known for some time. It can reduce stress, anxiety and boost feelings of happiness. The neuro-psychological effects of spending time in an outdoor setting can help reduce stress and boost the immune system.^[8]

Take every chance you get to go outside. Busy schedule? Start your day with a 30-minute outdoor jog. Mix things up and save yourself some time. Get it done and feel the rewarding benefits that come with it.

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Research references

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579396/
2. https://www.statista.com/statistics/1134359/common-types-of-stress-in-the-uk/
3. https://www.hse.gov.uk/statistics/causdis/stress.pdf
4. https://www.ciphr.com/workplace-stress-statistics/
5. https://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/mood
6. https://www.liebertpub.com/doi/10.1089/acm.2008.0495
7. https://static1.squarespace.com/static/5d8921893ec7066969f68df5/t/5d94da4f35bc6f4984f5083c/1570036305017/_psychological_effects_of_forest_environments_on_healthy_adults….pdf
8. https://www.growwilduk.com/blog/5-simple-steps-practising-shinrin-yoku-forest-bathing