Stress is an ordinary physiological reaction that encompasses both the body and the brain as a result of change in our environment. This environment may be internal or external. Unlike the quality of our surroundings, the internal environment includes our memories, thoughts and emotions. It is without a doubt that as long as we are alive, we have to experience stress.

Although the Stress circuit in our brain-body helps us be successful for the short run, when it becomes chronic there could be a break down in the body. The good thing is that six basic tools for stress regulation have been designed and we can practice these in our daily lives.

Sleep

Sleep is critical for our survival just like we need air and water. Sleeping occupies about one third of our lives.

Some of us may think it is a good idea to sleep less to get more things done but that is absolutely wrong. We cannot sleep less to do better. Most adults need 7-8 hours of sleep daily for brain-body health. Chronic disruption of sleep leads to increased risks of driving accidents and error at work. The risk of diseases such as cancer, diabetes, autoimmune disorders, migraine condition and neuro degeneration are increased with chronic stress. Do you realize that the brain becomes more activated while using digital devices? The light from the screen inhibits a sleep hormone necessary for sleep. Emotions from reading email or digital news can be stimulating by making you feel happy, angry or sad and interfering with falling asleep. Both the brain and body needs in a calm state in order to sleep. This is why individuals should resist using digital devices one hour before sleep. Alcohol can also interfere with successful sleep. You may fall asleep, but wake up in the middle of the night and unable to go back to sleep.

Social Support:

Humans are social beings who find comfort from being with others.Developing new habits of getting support from at least one person who cares is vital for brain-body health.

Nutrition

Healthy nutrition provides both the body and the brain with fuel. When these tow are in a state of hunger or nutritional deprivation, they experience an increase in the stress reaction. Developing the habit of eating regularly and nutritiously is necessary for good body health.

The past has gone but the future will soon arrive. Much as we have thousands of thoughts every day they can affect the quality of our sleep. When you are carried away in thoughts, it is important to put the arms on the tummy followed by inhaling and exhaling as a way to relax.

Physical Exercise:

Exercise for some people is built into their daily lives through their work or walking to reach destinations. People who have desk jobs can find small ways to include exercise in their life. Physical activity reduces tension that in turn can help regulate our stress response. How much time do you spend in physical activity? If the answer is"very little,” consider ways to get 20 minutes of moderate activity daily.

Fun

Some people perceive having fun as a wastage of time. A few moments of fun can regulate the stress response. A smile is one of best gifts you may offer to others and to yourself in terms of brain-body health care.

Jean Pierre Ndagijimana is the co-founder/director Talk Recovery Training-Rwanda

Jody Yeary PhD Talk Recovery