Family Stress, my top five hacks to manage it!

Do you feel that your life is sometimes in chaos and even though you try hard, it’s difficult to find calm. Many of my clients enter the room feeling stressed or even traumatised. Parenting Stress places a big strain on families, stress can damage relationships, sapp patience and have a huge impact on our health. We all need abit of  calm in our lives, so read on understand the stress response and my five top five hacks to manage it.

What is a Stress Response?:

It’s normal to respond to something in the environment, a job interview or a deadline. So our bodies will try to regulate this response. This is the Flight or Fight Response, the amygdala is triggered ( this is a mindless response and is a reflexive not reflective), this then triggers the hypothalamus which is bit like our command centre for the rest of the body and sends signals via the autonomic nervous system. The autonomic nervous system has two components, the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system functions like a gas pedal in a car. It triggers the fight-or-flight response, providing the body with a burst of energy so that it can respond to perceived dangers. The parasympathetic nervous system acts like a brake. It promotes the “rest and digest” response that calms the body down after the danger has passed.

What Happens in our bodies:

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Our hypothalamus is triggered and sets off a series of reactions on the HPA axis. This means it involves our hypothalamus, pituitary gland and adrenal Glands. Sometimes we have so much stress ( toxic stress) this system simply cant place the brakes on our responses.

What happens if we are chronically stressed?

Research suggests that chronic stress contributes to high blood pressure, promotes the formation of artery-clogging deposits, and causes brain changes that may contribute to anxiety, depression, and addiction. More preliminary research suggests that chronic stress may also contribute to obesity, both through direct mechanisms (causing people to eat more) or indirectly (decreasing sleep and exercise).

What can you do, my top five Hacks:

#Sleep

Most parents feel that this is something that can be put on the back burner. Sorry to say folks that adults need 7.5 hours a night of sleep, and you need to able to go into deep sleep to enable recovery, memory processing and more.

Lack of  sleep = no recovery, so everything else  in your life will continue to be unbalanced.

So don’t be one of those parents who feels guilty about helping you or your child sleep. Sleep training is not selfish. You can prevent feeling in bad mood and as lack of sleep ensures lack or zero of patience, you are going to have better and more secure attachments. So seek help, book a Consultation or Sleep Workshop  Ask your work for someone to give a talk.

# Move and Exercise

Five hacks to manage family stressDeep abdominal breathing encourages full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow the heartbeat and lower or stabilize blood pressure.search shows that exercise can both prevent and help outcomes in anxiety and depression

Click on the link from the latest resreach from Kings College https://www.kcl.ac.uk/ioppn/news/records/2018/april/Engaging-in-physical-activity-decreases-people%27s-chance-of-developing-depression.aspx#.Wuq04E5RqS9.facebook  I am person who sits all day, and so it’s important to keep moving throughout the day not just do intensive exercise at night.

# Retrain your Limbic System ( your feelings and emotions)

When we are stressed, eventually we feel and have thoughts. The more stressed we are generally they increase in negativity. We often ruminate on the past and future, this means our nervous system is constantly switched on. If we can remain in the here and now and be present, this will help our system to put the brakes on and calm down. Practices that incorporate deep breathing encourage full oxygen exchange — that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow the heartbeat and lower or stabilize blood pressure. Try these and this is just a sloe progressive relaxation exercise:

  • Yoga
  • Mindfulness
  • Gratitude
  • Practice Meditation 

# Give yourself a boost of Oxytocin.

This is the counterbalance chemical to cortisol and is our love/ social connection and the is regulated by the hypothalamus.Click on my video for ideas to give yourself a boost!!

 # Seek Help

Sometimes we  simply can’t manage to do it all,  sometimes our  negative thoughts really start to grow and expand and we cant stop them from intruding and creating stress. Get help from friends, go to your GP or child’s school. Book a Consultation with me if you want to think how to balance work and your family. With Love Catherine

Could I ask you to like my page on Facebook and share the ideas, I happily spend a lot of hours doing blogs and free resources. Thank you so much and much gratitude and in the Autumn, I will be offering creative stress buster workshops, if you want to put on an email list (never permanent), just contact me