How mindfulness can reduce stress and support our immune system

May 4

Written By

This global situation we now find ourselves in is impacting all of us to a greater or lesser degree. It has had a devastating effect on the economy, healthcare system and the lives of every individual. We are all facing an unknown future never before experienced in our lifetime. Stress affects our immune system and will have a knock-on effect on many levels, limiting our ability to function and cope with everyday life.

Despite all this we are seeing evidence of many people pulling together to create a huge network of volunteers to support the elderly and vulnerable. There is also much we can do to boost our immune system and keep ourselves mentally, physically and emotionally healthy we are then better placed to help others who are in need.

“We cannot always change the situation we are in and changing our perception and how we deal with it can make a difference!”

Some simple tips and how taking small steps can make a significant difference to our health and ultimately could take the pressure off an already stretched healthcare system:

Physical

Hydration

Drink at least 2 litres of water (filtered if possible) per day

So simple we often overlook the importance of drinking plain water. Keeping hydrated is vital especially when the side effect of stress can be dehydration. Water flushes out toxins, regulates body temperature, helps to transport vital nutrients around the body and improves our mood. Remember tea and coffee stimulates the fight and flight responses and for those who already suffer with anxiety or panic attacks would benefit from reducing their coffee and tea intake.

Nutrition

Eat mindfully

Being mindful of how we eat is often overlooked. Take a little time to appreciate the colour, texture, shape and smell of your food, chew slowly and notice the flavours in your mouth.

We know that what we eat helps improve physical and mental health. Ask what nourishing foods does your body need.

Exercise

Build a daily routine of simple stretching, running, yoga or dance

We all know the importance of exercise and be mindful of your limitations, use yourself as your own benchmark. Even though restrictions are in place to limit outdoor exercise, there is much we can do at home. Exercise is well known to release endorphins (feel good hormones in the body).

MENTAL HEALTH

Adopt a regular relaxation or meditation practice

Start the day with sitting somewhere quiet, focus on the breath and scan your body from the top of your head to your toes, noticing any areas of tension, breath into these places and release any tightness on the out breath. When we place our awareness on the body, negative thoughts will naturally fall away.

Our thoughts have an impact on our body, make a choice to create a picture of something more positive. Gratitude journaling is also a great tool which can change your perspective, write down 5 things per day you are grateful for. What we focus on is what we can attract, this is called ‘Law of Attraction’.

Emotional Wellbeing

3 ‘A’s exercise

Acknowledge what is in the moment, a thought, feeling or emotion, let go of any judgement.

Accept what is here rather than struggling against it - when we fight with something or even someone it just intensifies the issue.

Allow the thought, feeling or situation and see what changes when there is allowance.

Breath

Stop breathe and be present

We all know breathing is vital and many of us are not always conscious of how we are breathing. Take a moment to watch and bring your attention to the breath. Follow the breath, pausing between the in breath and the outbreath, notice the space and placing your focus on the gap between the in and out breath will divert attention away from your busy mind to your body.

Gillian Routledge

If you would like to read more articles or know more about Gillian and The Journey work she offers please take a look at here website here.

There is now online support available, to discover more please email: gillianroutledge@gmail.com or for a free support call, contact Gillian on: 07866037951.