On a scale of 0-10, how overwhelmed have you felt in the last 3 months?

Take a deep breath in through your nose. Now let it out. Teachers, parents, students – congratulations, you’ve made it to February. Spring break is just around the corner.

I was a speaker at a wellness in-service for the Waupun School District a few weeks ago and I asked the teachers and staff members a question that made all of them chuckle.

“On a scale of 0-10, how overwhelmed have you felt in the last 3 months?”

Take a moment to answer this for yourself.

The constant demands of work and daily life can slowly wear on us, leaving us feeling stressed, run down, or burned out. And that stress doesn’t just stay in your mind – it often settles into your body too, showing up as tight shoulders, shallow breathing, jaw clenching, fatigue and/or sleepless nights. That’s because stress lives in your nervous system, not just in your thoughts.

To understand stress, we must first understand the Autonomic Nervous System, which is divided into sympathetic and parasympathetic. The sympathetic division is your “fight or flight” mode. This kicks in during times of stress, danger, and excitement by increasing heart rate, muscle tension, and alertness. The parasympathetic division is your “rest and digest” mode, taking over when you’re safe by promoting relaxation, digestion, and recovery. Gas pedal vs. the brakes.

Chronic stress often keeps the gas pedal on the floor, preventing our bodies from relaxing and contributing to a whole host of physical and emotional symptoms including:

• Muscle tension
• Headaches
• Fatigue
• Poor sleep/insomnia
• Poor digestion
• Anxiety
• Irritability

It is also associated with:

• Cancer
• Chronic fatigue syndrome
• Depression
• Diabetes
• Heart disease
• Hypertension

So how do we manage it?

Effective stress management techniques should be included into your daily routine:

1. Breathing exercises: inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale slowly for 8 seconds.
2. Practice mindfulness meditation.
3. Movement: get up and move your body. Even 20 minutes a day can make a huge difference.
4. Proper nutrition: a balanced diet will fuel your body with essential nutrients. Excessive caffeine and processed foods should be avoided and replaced by fruits, vegetables, whole grains, and protein.
5. Sleep hygiene: establish a consistent sleep schedule and avoid screen time before bed.
6. Nervous system regulation with chiropractic care: by adjusting the spine we balance your nervous system, essentially pressing the “reset” button on your body.

Take the first step in managing your stress by scheduling an appointment with us today!