Relieve stress and calm anxiety

• Definitions, some scientific explanations

We all experience stress at some point in our lives. The brain races, like a little hamster running on a wheel. The body also manifests itself by various symptoms : stomach ache, palpitations, sweaty hands, excessive sweating, shortness of breath…

Originally, stress was there to make us flee in the face of dangerThe goal was to stay alive!
Today, even the most seemingly calm people are exposed to it. As stress factors, we can think of childhood traumas, unresolved conflicts, family secrets, deaths, illnesses… Without forgetting that our modern society is a vector of fears and anxieties: pressure at work, unemployment, traffic jams, noise, pollution etc. But also stress factors linked to happy events, positive: marriage, birth, competition, exam, moving etc.

But let's get back to stress itself. It's about of a reflex reaction at a time T, both psychological and physiological. This results in a secretion of hormones: adrenaline, noradrenaline and cortisol.

Hans Selye, a Quebec doctor from the beginning of the 20th century, defined 3 phases of evolution ⁽¹⁾ :

• First the alarm phase, acute stress : the body prepares for danger, the brain alerts the adrenal glands to release adrenaline.
• Then the resistance phase, repetitive stress : a new hormone is released, cortisol. The longer the stress lasts, the more the energy level drops, the more tensions set in and the more the symptoms are felt.
• Finally, the exhaustion phase, installation of chronic stress : The stressful situation lasts over time and so does the secretion of cortisol. Adaptation capacities, energy and mental resources are exhausted. Hypercotisolemia impacts immunity by increasing inflammation and decreasing immunity in general ⁽²⁾The body is exhausted and weakened. The terrain is then conducive to the appearance of infectious and inflammatory diseases.

Anxiety, on the other hand, differs from stress in that we anticipate future events in a negative way. It deals with irrational fears : what if I get sick? What if I miss the train? I have a feeling. I'm afraid it's going to go wrong etc. We face it to a feeling of insecurity.

But did you know that stress also has its good points? It is this dose of adrenaline that pushes us positively in the context of a job interview to sell ourselves for example. We can also think of dancers who, to perform on stage, need this "shot" of adrenaline to excel. In this case, we can talk about of positive stress!

So what to do? Through the techniques available in naturopathy, we can work in different ways on how to manage our stressThe most important thing is to find THE technique that suits us, so that we can put it into practice in the long term.

• Breathing, life!

Let's start by developing the importance of breathing. Breathing is the first thing we do when we come into the world, it's life! It allows us, among other things, to bring oxygen necessary for our body to function efficiently. Don't you sometimes feel like you're holding your breath? Do you breathe? well during the day? And if so, how? Rather through the belly? Or is your breathing rather high ? There are many breathing exercises: square, cardiac coherence, alternate breathing, ventral, thoracic, etc.

I suggest you start with a simple exercise. 3 deep, deep breaths, 3 times a day. Set 3 alarms during the day, at the most convenient times for you. Sit in a quiet place, relax, breathe in the positive and breathe out everything that weighs on you. Sometimes, a few breaths are enough to recharge, reduce physical and mental fatigue. It can also be an opportunity to take a break and give yourself some time.

You can also try cardiac coherence, a breathing technique whose stress-reducing effects have been proven by scientific studies. ⁽³⁾. This regular practice generates regulation of cortisol levels, the stress hormone. According to the 365 method described by Dr. David O'Hare ⁽³⁾, you must inhale for 5 seconds and exhale for 5 seconds for 5 minutes, 3 times a day, every day. 6 breaths per minute allow to reach the resonance frequency of the heart/lung systems, and therefore an optimal increase in the amplitude of cardiac variability. There are many videos on Youtube which allow you to perform the exercise, as well as Smartphone applications, such as RespiRelax, Cohéra… I strongly encourage you to experiment, the effects are amazing.

• Mindfulness meditation

Meditation is a technique that we hear a lot about. Indeed, many scientific studies prove its benefits : reduction in the intensity and frequency of negative emotions and ruminations, increase in cognitive abilities, better immunity, reduction in inflammation… Meditate for 10 minutes every day is very beneficial. However, I hear a lot of people in consultation telling me that they feel guilty because they don't meditate often enough, that they can't do it, that it's too hard for them. If you are in this case, you have the right not liking to meditate. And then maybe meditating today doesn't work for you, but you'll come back to it later. Feeling guilty is counterproductive. It often creates additional stress on the body and mind. Again, the goal is to find THE technique / method that suits you and that you can apply over time.

• Anti-inflammatory diet and the gut microbiota

We explained a little higher that stress had an inflammatory action on the whole body. We will therefore mainly talk about anti-inflammatory diet and intestinal microbiota.

Here are the principles of the anti-inflammatory diet:

• Quality products biological
• Fruits and vegetables: rich in fiber, vitamins and minerals, anti-oxidants

For vegetables, favor gentle cooking in a wok or steam to preserve the vitamins and minerals.

• Whole grain products (pasta, rice, etc.)
• Legumes (lentils, chickpeas, red beans, etc.)
• Oilseeds (rich in essential fatty acids, especially omega 3, vitamins and minerals)
• Vegetable oils rich in omega 3 (rapeseed, flax, camelina, walnuts, etc.)
• Fatty fish for their richness in omega 3: sardines, mackerel
• Antioxidants: tea, dark chocolate, goji berries
• Spices like ginger or turmeric

Furthermore, it is recognized that there is a strong link between the brain and the intestines. They communicate via the vagus nerve. The intestines are populated with microorganisms that constitute the intestinal microbiota. It is an organ in its own right. It participates among other things in the synthesis of vitamins, it breaks down foods that our body cannot digest alone, plays a role in the immune system, etc.
At the intestinal level, it has been shown that acute or chronic stress acts onon the integrity of the intestinal barrier, as well as on the composition of the microbiota. This leads to an imbalance, called dysbiosis. In other words, pathogenic bacteria take the place of saprophytic bacteria, i.e. “good bacteria”.
Furthermore, it is important to note that communication occurs in both directions: brain ↔ intestinal microbiota. Indeed, a poor quality microbiota leads to inflammation at the of the brain and therefore additional stress.

In terms of diet, it is therefore important to provide microorganisms that are favorable to a healthy microbiota. A diet rich in probiotics will be composed of lacto-fermented vegetables (carrots, cabbage, beetroot for example), fermented drinks like kefir, kombucha, miso paste (fermented soybean paste). But also of prebiotics, fibers that will feed these microorganisms. We will find them in garlic, leek, onion, legumes (lentils, split peas), whole grains, seeds (pumpkin, sunflower, etc.) but also in fruits such as bananas, raspberries, strawberries, apples, pears or even kiwis.

• Physical activity: walking!

Physical activity, especially walking, is a real asset for calming the nervous system. Very easy to implement and inexpensive, just put on some good sneakers and get out of the house. Walking gives vitality and joy by releasing endorphins, happy hormones. It reduces excess weight, blood pressure and stress. Hippocrates, around 400 BC, already explained that walking was the best medicine for man. The WHO, for its part, recommends 10,000 steps a day to stay in shape and maintain your health ⁽⁴⁾I suggest you start by walking 20 minutes every day and experience its benefits.

Reconnecting with nature is also a very important element, it helps to reduce uncomfortable emotions, mental load, stress and anxiety. Walking in the forest or surrounded by greenery will allow you to let go more quickly, to regain a feeling of well-being and calm.

The Afghan March ⁽⁵⁾ is also a technique that has many benefits both physically and psychologically. The principle is as follows:

• Inspiration in 3 steps
• Apnea on 1 step
• Expiration on 3 steps
• Apnea on 1 step

This breathing technique requires concentration. It allows to increase its respiratory capacity and better oxygenate the body. In the long term, it improves endurance and also has benefits for the body: it stimulates blood circulation and tones the muscles. Afghan walking also participates to rebalance the nervous system and relax. It is advisable to practice this walk for at least twenty minutes a day, preferably in a natural place. I advise you to start with 10 minutes, observe the changes that occur in your body, and if you feel it, gradually increase the duration. There are several breathing variations. If you want to learn more about the subject, I recommend the book The Afghan march for all by Sylvie Alice Royer.

• Wellness massages and foot reflexology

Well-being massages, thanks to gentle stimulation of the skin, tendons and ligaments, allow a deep and immediate relaxation of the body and mind. They reduce theand stress and anxiety.

Foot reflexology is a well-being technique based on stimulation of reflex points on different parts of the foot.

Our feet are often neglected or forgotten even though they are our connection to the earth, our anchoring. They allow us to move forward, both literally and figuratively. Plantar reflexology allows a very quick let go.

• Bach Flowers, a powerful personal development tool

They help to support passing emotions and uncomfortable emotional states. by gently restoring, balance and emotional well-being. It was Dr. Bach who developed 38 flower elixirs in the 1930s. According to him, uncomfortable emotions are the starting point of illnesses. Gently rebalancing them helps to restore our inner harmony. It is very interesting to look for what emotion(s) are hidden precisely behind stress. Fear? A feeling of injustice? A feeling of being overwhelmed? etc.

This is a simple method, without side effects and without contraindications, for the whole family.

Bach Flowers are not a substitute for medical treatment and are not medicines.

• Soothe yourself with essential oils

Numerous scientific studies ⁽⁶⁾⁽⁷⁾ prove the effect of olfaction, particularly on the improvement of sleep quality, reduced fatigue and reduced stress. They also have an impact on our emotions!

Olfaction is an open door to the unconscious, the information passes directly to the brain. There is no immediate intellectualization, the action is systemic ! It acts in all areas of the body.

Lavender essential oil is known for its soothing properties, myorelaxants and antispasmodics. It is the essential oil for stress par excellence. But some people do not like it its smell. The effect can be counterproductive. It is important to find the fragrance that we like and that we soothes. There are other essential oils that have soothing virtues especially in the citrus family (petit grain bigarade, sweet orange, bergamot etc.).

I invite you to try breathing an oil of your choice in parallel with a breathing exercise. The relaxing effect will be increased tenfold.

Please note that essential oils have contraindications: prohibited for pregnant and breastfeeding women, children and people with asthma.

• Gratitude exercise, doing what makes us vibrate!

To reduce stress levels, it is also important to carry out daily tasks that make us vibrate. Have you ever wondered what makes you happy ? Read? Cook? Embroider? Walk? Run? Dance? Garden?… I suggest you make a list and make sure you fill it up of happiness each day. Bring back joy and energy in your body significantly lowers anxiety levels.

You can also ask yourself every night, before falling asleep, what has filled you of gratitude in your day. It can be a simple little happiness like a bird that landed not far from you, a flower that you were ecstatic about, a discussion with a friend, a person who smiled at you in the street, etc.

For my part, for almost 10 years, I have been writing down every evening in a notebook the best memory of my day. I use a logbook on which it is possible to see the retrospective from year to year. It has really become a ritual, I couldn't do without it anymore...

And of course, there is other techniques, EFT (Emotional Freedom Technique), hypnosis, herbal medicine (passion flower, hawthorn, lemon balm, etc.), hydrology (hot baths, for example)... During a naturopathic assessment, we take stock of the tools that are most suitable for you, according to your needs.

Sources:

⁽¹⁾ https://www.cairn.info/pro-en-gestion-du-stress–9782311623178-page-14.htm

⁽²⁾ Cure Acne_Betty Masure-May 2023

⁽³⁾ Heart Coherence 3.6.5: The Anti-Stress Breathing Guide, David O'Hare

⁽⁴⁾ https://www.europe1.fr/sante/10000-pas-par-jour-ce-nest-pas-le-nombre-qui-compte-cest-la-cadence-4134306

⁽⁵⁾ The Afghan march for all_Sylvie Alice Royer, Vergèze 2018

⁽⁶⁾ Solari, MA (2019). Stress and anxiety, use of essential oils. Pharmaceutical News, 58(590), 29-32.

⁽⁷⁾ Angelucci, FL, Silva, VV, Dal Pizzol, C., Spir, LG, Praes, CEO, & Maibach, H. (2014). Physiological effect of olfactory stimuli inhalation in humans: An overview. International journal of cosmetic science, 36(2), 117-123.