Slowing Down

As a graduate student, I have certainly been experiencing a tremendous amount of stress since the beginning of September. I know that I am not the only one experiencing such a hectic lifestyle, and would like to extend my empathy to those experiencing such daily (who are we kidding-hourly) stress. Regardless of whether you or your kids are in school, it is generally common to find yourself caught up in the September stresses and ‘go go go’ lifestyle. Alternatively, perhaps you find yourself in a constant state of stress and chaos year-round. Whatever your personal situation may be, I thought it might be useful to bring awareness to this matter, and to focus on some interventions that may help you relax.

First, I’ll gloss over some important issues to keep in mind. While these are well known facts, and we all know it is beneficial for our mind, body, and spirit to relax, for some reason, we don’t always abide by that philosophy. Therefore, I intend to reiterate the consequences that correspond with leading a stressful lifestyle, before I jump into particular stress reduction techniques. To begin, most of us are aware that not all stress is negative. Stress can be quite beneficial for us, and the ‘ideal’ amount can even increase our productivity, can stave off disease, and can strengthen our immune system. However, stress becomes an issue when it is interfering with our day to day functioning, and when we are beginning to feel its corresponding effects of strain. Enduring strain and not managing stress can have serious health implications. Our lack of slowing down or taking time to rest, results in a myriad of issues, including burnout, physical ailments, and more serious mental health issues, such as severe anxiety and/or depression. Such issues are not to be taken lightly, as research has found 1 in 4 individuals will experience some form of mental illness at some time in their lives. Furthermore, it was found that after examining costs and the impact of illness on a person’s health-related quality of life, the economic burden of mental illness in Canada amounted to $52 billion, in the year 2006. Such factors and figures emphasize the importance of a good work-life balance relationship. If your stress is not work-related, it remains important that you take time for yourself to rest and rejuvenate, independent of your stressful environment.

I’ve outlined some helpful resources and suggestions that may benefit those of you trying to integrate more balance into your lives. At the very least, hopefully they’ll serve as a nice refresher!

Ensure you’re receiving an adequate amount of sleep- While it is quite common for individuals to be in a state of chronic fatigue, sleep is one of the best things you can do to take care of yourself. While it is typical for society to recommend 7-8 hours, the ideal amount of sleep varies between individuals. You may decide that you need a solid 9 hours to feel fully rested and ready to take on your day, or that you can function your personal best on 5 hours of sleep. It is advised that you listen to your own body as opposed to society’s standards, and of course, always discuss such issues with your family doctor in the event that you have particular concerns. 

Progressive Muscle Relaxation, Diaphragmatic breathing, and Guided Imagery: All 3 of these exercises are recognized as being effective, particularly for individuals who are stressed or experience issues with anxiety. I’ve provided a link that includes audio exercises, so that you are able to lay back, listen, and relax. You can access various exercises from the sidebar. 

Exercise- In my personal (and non-expert) opinion, I believe that far too many people get carried away in this category, and as a result, it ends up being an ‘all or nothing’ aspect. Therefore, I recommend doing what feels good or natural for you. As opposed to getting on a ‘gym kick’, perhaps you’d like to try yoga or simply getting out a few times a week for a walk. People are also more likely to stick with an activity or type of exercise if it is done for fun or for improvement of a skill, rather than committing so much time on the treadmill or elliptical. This being said, if you sincerely enjoy the gym, by all means, stick with it! It’s about finding activities that you enjoy, and can see yourself doing long-term.

Classical music: I’ve recently fallen in love with classical music. I had always enjoyed its peaceful sound, but didn’t truly appreciate it, and found myself reaching for music with lyrics. It was by chance that I heard it through my neighbour’s wall, and felt instantly captivated and relaxed by its sound. Therefore, I suggest you integrate some classical music into your life, whether it be playing in the background while you’re working, or whether you’re simply taking a break and appreciating its various sounds and rhythms.