Using restorative practices to combat stress
By Justin and Clara Hamel
Stress is a natural and often unavoidable part of life, and sometimes stress is a push — a motivator to accomplish goals and overcome challenges. However, stress often has negative effects on physical and mental health, leading to conditions like heart disease, high blood pressure, digestive issues, weakened immune systems and increased risk of mental health problems like anxiety and depression.
One way to learn how to mitigate the risks involved with stress is to look at communities with the highest longevity rates. The people living in these areas have similar stressors others do, but they are able to avoid many of the ill effects of stress on the body. They manage this by incorporating daily rituals that reduce stress and reverse the inflammation associated with stress. From prayer to napping and meditation, each of these cultures tap into the power of restorative and restful practices.
We can use this knowledge to create our own restorative daily practices to counter stress and improve well-being. An easy place to start is by incorporating three to four five-minute breaks throughout your day for a mindfulness practice. These times can be used to sit and savor a cup of tea or coffee, sit outside and absorb the sights and sounds of nature, or do some light stretching. The most important part of these activities is mindfulness. Notice what you see, feel, hear, smell and taste. Notice the warmth of a mug in your hand, the sound of the birds singing outside, the feel of your body as it stretches and moves into different positions.
Another restorative practice is a walking meditation. A walking meditation is simply going on a walk, but as you do focusing your attention on your senses. For example, as you walk out the door, notice the feel of the air on your skin and the sounds of nature and life around you. As you begin to walk, notice the feel of the ground supporting you, the sound the gravel makes beneath your feet. Look around you as you walk, see the leaves gently moving in the breeze, notice the different colors nature offers. For something a little different, this can be turned into a gratitude meditation. As you use your senses to consciously navigate the world around you give thanks for all you notice. Give thanks for the sound of the birds, the support of the ground beneath you, the smell of the fresh air, and the beautiful sights of nature.
These are just a few restorative practices one can incorporate to balance stress and improve health. Whatever practice you choose to use, the importance is in making it a daily ritual, something that is done regularly with intention and purpose.
Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 900 South Main St., Suite A in Jacksonville, on Facebook or by phone at 217-243-6358.
