How to manage your stresses this winter
This time of the year presents us with some interesting health challenges. All around us in the natural world, we can see living organisms undergoing a transformation as they move from warm, bright plentiful times to darker, chilly days where food becomes more scarce. Their focus is on storing sufficient for the leaner times, then resting to conserve energy. Meanwhile, we humans are resolutely ignoring this, revving up for the winter festivities and snacking on easily obtainable goodies, as the shops display all manner of delicious treats.
Add to that our tendency to spend more time indoors, often with other people in poorly ventilated spaces, plus finding ourselves parked on the sofa from the dark early evening, and it’s no wonder that our physical and mental health may not be at its peak through these next few months.
But there are so many ways of optimising our wellbeing at this time, and as a holistic therapist I look at the whole person, mind, body and spirit, to see how introducing some simple steps can help.
MY TOP TIPS FOR MAINTAINING GOOD HEALTH THIS WINTER:-
1. Breathe better
Respiratory viruses and bacteria are already around, so how can we avoid becoming ill? Firstly, learn to use more of your lung capacity for everyday breathing, which will stand you in good stead if you should pick up a bug.
Here’s a simple Whistling Breath practice that will help your lungs gently expand:-
1. Inhale slowly through your nostrils, then allow a natural pause.
2. When ready to exhale, purse your lips, as if blowing a candle flame without actually extinguishing it.
3. Breathe out slowly through your pursed lips, like whistling but without making the sound. This should take longer than it did to breathe in, and as you continue, your out breath will get longer with each cycle, without effort.
4. Repeat until your exhale is at least twice the length of your inhale, then unpurse your lips and let your breathing return to normal.
A great additional benefit of this practice is that it activates your parasympathetic nervous system via the Vagus nerve – the Rest and Digest branch of your nervous system. This makes it ideal to help you prepare for stressful situations, or simply to help you relax and sleep before bedtime. Amazingly, just 3 whistling breaths can begin the switch away from fight or flight. And less stress means a better immune system!
2. Use essential oils
Essential oils are natural aromatics extracted from plants. They are highly concentrated, so should always be diluted in some way before use, despite what you might see on social media!
During the winter they are ideal to diffuse gently through your home or workspace (with the consent of others!) as they are incredibly powerful antibacterial and antiviral agents. Just having them in the air can cut levels of microorganisms by 70%, so they are a great way to help us avoid catching respiratory bugs. They can also change our mood within just a few seconds, ideal if you are prone to seasonal low spirits or SAD as the winter progresses.
Here are some of my must haves:-
Eucalyptus - cooling. eases the breathing, and helps stop coughing.
Rosemary - clears the mind, energises, great when studying or working
Lemon – alleviates anxiety and depression, lowers cortisol levels, great for SAD
Bergamot or Geranium, whichever aroma you prefer - Bergamot is a superb mood balancer and immune booster, while Geranium is also mood balancing and effective for feelings of stress and overwhelm.
Patchouli – this sweet, woody and spicy oil mixes well with floral and citrus oils in a diffuser, and is extremely long lasting in the atmosphere. It’s been shown to work as effectively against influenza A and B as the drug Tamiflu. It also has a grounding effect on the spirits. But use only a tiny amount in a mix, the aroma is strong!
Lavender – calming, sedative, aids relaxation and sleep, eases headaches
Note:
Always follow the instructions on your diffuser.
Never take essential oils internally or use them undiluted on the skin.
If there are young children or animals around, seek specialist advice from an Aromatherapist and store your oils safely out of reach.
Children under 3 should not inhale pure Eucalyptus directly, as it can in very rare cases slow their breathing, but it is safe to diffuse at recommended levels.
You can find a qualified therapist through the International Federation of Aromatherapists
https://ifaroma.org/en_GB/home/public_employers/find-a-therapist
3. Try self massage
Touch has a wonderfully powerful effect on our health. Caring touch triggers the release of oxytocin, the hormone of wellbeing. Oxytocin has tremendous anti stress effects, calming anxiety, soothing pain, boosting immunity, and even increasing healing. Ideally it is released by receiving caring touch from another, but we can also use self-massage to benefit from its effects. Interestingly it’s also released when eating, so if you are struggling with too-frequent snacking, you could try one or more of these oxytocin boosting techniques instead:-
Stroking – this works best done directly onto bare skin, preferably skin with hair such as the forearms. Start with one hand on each elbow, then draw the palms slowly and gently down the arms until you are palm to palm. Repeat for a minimum of 20 seconds. You could use a deliciously scented oil or lotion to harness the effects of Aromatherapy too!
Hugging – cross your arms, hug and squeeze each shoulder with the opposite hand, gently but firmly. Hold the hug for 20 seconds before moving a little further down the arms each time. As well as releasing oxytocin this is great to relieve tension in hard working muscles.
Pressure points – my favourite pressure points for the winter are these:
Taiyang – found in the depression of the temple about 1 to 2cm from the outer corner of the eye. Press here, hold and circle for 30 seconds to ease headaches, eye strain, tiredness, insomnia, and general stress.
GB20 – 2 points at the base of the skull, about halfway between the spine and the ears. Using flat fingers, rub briskly over this whole area to release neck tension and prevent colds. You can use your thumbs to press more deeply into particularly tender areas.
LI20 – in the dip either side of the nostrils. Press here, hold and circle for 30 seconds to ease colds and sinus congestion.
Note: acupuncture is a comprehensive and effective way to treat acute conditions and also to maintain balance in the body and mind.
To find a qualified Acupuncturist near you use this link:-
https://acupuncture.org.uk/find-an-acupuncturist/
I hope that this has given you some ideas on how much you can do to manage your own health and your stress levels, and how simple and positive these different interventions can be.
Wishing you a healthy, happy and less stressed Winter!
This is a guest blog written by:
Anne Murray - Holistic Therapist. MIFA