3 Simple Steps to manage PAIN caused by Tension:
With the election looming large on Saturday, Australia seems more uncertain than ever before, but did you know it could be affecting your health?
Recent research by Peters, McEwen and Friston (2017) examined existing models for chronic stress and its’ effects on the brain and overall risk for disease. Via a very complex neurobiological system, our bodies use a variety of hormones to help moderate stress and maintain a healthy internal environment.
External factors, such as the federal election, where a large degree of uncertainty exists about what the future might hold for us and even worse, something we appear to have no control over – leads to an upregulation of this system. The results are widespread…… Our muscles increase in tension in response to stress hormones, preparing us to “fight or run”. Sustained and excessive muscle tension can lead to pain and can even change the way we move!
The following three steps can be helpful in minimising the negative effects and I encourage you to try them out this weekend in particular. See if they make you feel different?
Step 1: Breathe.
Taking 5 deep breaths increases oxygenation at the brainstem, near where our parasympathetic nervous system operates. Our parasympathetic nervous system helps counteract the fight or flight response and of course deep breathing can be done anywhere, anytime. Maybe even waiting in the long voting ques?
We recommend the “square” breathing pattern. That is taking 3 seconds on the in-breath, holding for 3 seconds, breathing out for 3 seconds, holding for 3 seconds and repeating. Try it out now.
Step 2: Move.
Gentle exercise counteracts most of the negative effects of stress and tension. Our bodies were designed to move – so just do it. Ramp up the effectiveness of stress beating by incorporating nature. Countless scientific studies have shown walking in nature promotes a greater sense of well- being and improves mood.
Step 3: Massage.
Any oldie but a goodie. Massaging of any description has widespread benefits on the body as a whole, not just the muscles with excess tension. Sure, you can outsource this to us if you like, but this weekend trial working on your own knots or as we call them, trigger points. Travell and Simons first proposed this theory many decades ago and the science still stacks up today. Find any knotted muscles. Press and hold, maybe even up to 90 seconds, and wait until the tension releases under your finger. Hey presto! You just released an area of tissue tension yourself.
So as Australia decides this weekend, look after yourself – remember Prime Ministers will come and go but there is only ever going to be one of you. So go ahead and vote for yourself.