H3ALTH Talk • Episode 7
August 16, 2023H3ALTH Talk • Episode 8
September 13, 2023By: Anne Poirier, Director of Behavioral Health
“Sometimes the most productive thing you can do is relax” ~Mark Black
“Just relax!” The boss says on the way out the door, after they just handed you a pile of paperwork to work through. All of a sudden, your heart is pounding out of your chest, you feel like you can’t catch your breath, all you want to do is run away and grab a burger and fries on the way. Welcome to the stress response. These are signs of stress, and we are a culture that is very familiar with it.
According to the APA’s 2021 work and well-being survey, 79% of adult workers report experiencing work related stress, and over half of physician’s visits are related to stress. We are surrounded by external stressors on a daily basis. We are faced with work and family obligations, uncertain political and economic futures, and continued concern around the Corona virus-just to name a few.
Feeling stressed is almost so normal, we might not even realize it. So, if you find yourself gaining weight, feeling fatigued, more irritable, and easily agitated, or suffering stomach distress, headaches and insomnia, it may be time to take your bosses ‘Just relax’ more seriously.
Learning how to reduce stress is as important as taking an antibiotic when you have an infection and we here at Hilton Head Health take relaxation and stress reduction seriously. As a matter of fact, we are professionals at it. Our retreat center revolves around a series of activities that help reduce stress and elicit the relaxation response.
Unfortunately, ‘just relax’ is easier said than done. Many of us don’t even know what relaxation is or feels like and it seems impossible when you are surrounded 24/7 by the pressures of ‘have to do’ lists from both work and home. What we are talking about here is to learn some strategies that will help us bring about our body’s relaxation response. Otherwise known as the Parasympathetic Nervous System (PNS)
Well, that is exactly what Hilton Head Health (H3) offers. An immersion into an atmosphere designed to address mental health, physical health and overall wellbeing. We do it through a series of activities and integrations that help free both the mind and body from stress, worry and anxiety.
“Almost everything will work again if you unplug it for a few minutes…Including you”
-Anne Lamott
5 Ways to embrace a relaxation practice for both mind and body that we practiced daily at Hilton Head Health
- Take a breath! One of the simplest and easiest ways to reduce your stress is to pause for 2 minutes and pay attention to your breath. (Try this-put breath meditation here). Breathing is free, easy, and always available to do, wherever you are. (And no-one has to know you are doing it!)
Take a moment to try this square breathing technique:
- Take a deep breath into the chest and belly through your nose for 4 counts.
- Pause at the top of the breath for 4 counts.
- Exhale through your mouth like you were blowing air out of a straw for 4 counts.
- Pause at the bottom of your breath for 4 counts.
- Repeat this cycle 5-6 times. This is called a square, or box breath.
The 4-4-4-4 square breath has been proven to lower cortisol levels, an activate the parasympathetic nervous system. (The relaxation response.)
- Get outside in Nature. There are many undeniable benefits when you spend time in nature, such as lowering stress and improving mood and memory. We are surrounded by beauty here on Hilton Head Island. We encourage everyone to take some time outside and connect with nature. Walk the beach (we do it every morning here!), ride through the bike pathways, kayak, take a boat ride, play some golf, or even just look up at the night sky.
- Move your body. Exercise elevates your endorphins (improves your mood), lowers stress and anxiety, reduces inflammation, increases mobility, and builds confidence! Head to an exercise class! At H3 you can choose from dance and yoga, to TRX, Circuit or Aqua fitness. Moving your body improves our overall wellbeing while enhancing your quality of life!
- Try Meditation. Take time to slow your mind with a guided meditation, walking meditation or yoga nidra class. Developing a meditation practice elicits that parasympathetic nervous system again and calms us down. Once again lowering the stress hormone cortisol, decreasing anxiety, and even reducing chronic pain.
- Engage in a mindfulness activity. Here at H3 you can choose from relaxing mindfulness activities like coloring, journaling, puzzle making or reading. Mindfulness is the act of doing something that brings you into the present moment. When we are being mindful, we feel calmer, more relaxed, and focused.
“The present moment, if you think about it, is the only time there is. Not matter what time it is, it is always NOW.” ~Marianne Williamson