New Decade: New Beginning
By Hannah Tapner

The beginning of the year is traditionally a time when we set resolutions, maybe to quit a bad habit or to kickstart a new healthy one. The long holiday break may have given you the opportunity to unwind. Hopefully, you return to work feeling refreshed and relaxed. Then, usually, the pressures and deadlines start to build up. Distant seems the memory of listening to cicadas with a cool drink on a warm afternoon spent with family or friends. The sad truth of it is, it isn’t too distant a memory at all.

Our lives today have become so used to buzz words such as pressure, stress, stressed-out, burnt-out that they are now a regular part of our vocabulary. All too common a scene is people lunching at their desks whilst continuing to work. The law industry is certainly no exception, with many people working long days, along with juggling many important responsibilities.

In the cyber world we live in, our technological advances are rapidly changing. As humans, however, we are still running on the same hardware our caveman ancestors had millenniums ago. Our senses now are under far more stimulation, and with our mobile technology, it becomes more difficult to actually get away and be unobtainable.

Unfortunately, our physiological survival mechanisms have not been upgraded at all.

Fight or flight
When we feel threatened or stressed in some way, our involuntary nervous system becomes activated, and various hormones are pumped into our bodies, including adrenaline and nor-adrenaline. These chemicals create various physiological changes within the body, which include:

• Increased heart rate;
• Constriction of blood vessels;
• Increased blood pressure;
• Shallow and/or erratic breathing;
• Reduced blood to the digestive organs;
• Increased blood pumped into the muscle;
• More glycogen and less insulin released by the pancreas;
• Increased sweating;
• Suppressed immune system; and
• Sleep disturbances/Insomnia.

As ancient men and women, who were frequently under threat from wild animals, this was a great survival mechanism, giving an extra boost of powerful strength to help us either fight the creature or to run away from it. Occasionally, we do need this response, if we are faced with an accident or disaster, like rescuing someone from a burning building.

These days, most of our threats are not physical and tangible, the stress comes usually from a mounting pile of paperwork or sitting in a traffic jam when we are running late for an important meeting. Our bodies still react in the same way, the chemicals are produced and the body goes through those same physiological changes. Often, we are sitting stationary at our desk or in our car, and we do not utilise our bodies’ response, which can go on to cause us harm. What makes this situation worse is that if stress continues to be high and constant, our adrenal glands can become overactive, therefore continually releasing adrenaline and nor-adrenaline into the body making us vulnerable to many ailments and even quite life-threatening diseases. It is believed that if you were to trace the root of many illnesses you would almost always find yourself led back to stress.

Among these conditions are:

• Heart disease;
• Muscle tension and pain;
• Digestive difficulties;
• Anxiety/ Depression;
• Cancer;
• High blood pressure;
• Lethargy/ fatigue; and
• Lowered immunity/infections.

In a corporate world, particularly amidst recession, when job security can feel tenuous and vulnerable, stress levels can rise even further. It is a good time to take care of oneself as an individual, and also for corporate responsibility to look after and be sympathetic to the needs of staff members as well. There’s no better time: not only a new year but also a new decade to instigate changes.

Begin small, perhaps trying to make one or two changes each week. This can allow the changes to be manageable and, hopefully, permanent, good habits in your everyday life. Below, I have included suggestions on how you can reverse the effects of stress, which will help to boost your energy levels, increase your strength, and wellbeing, and actually make you feel younger.

Corporate massage visits
Many people these days have very sedentary lives spent sitting at computers. This causes a lot of neck and shoulder tension. An on-site massage therapist can visit your workplace to give short treatments to the neck, shoulders, and back. This has many benefits: physical tensions are reduced and the parasympathetic nervous system is stimulated. This is the counteraction to our body’s stress mode, lowering blood pressure and calming the mind, thereby combating many ailments. Staff also receive a healthy break from their desks to refresh, allowing them to be more productive. This service also makes them feel valued and rewarded for their hard work.

EAP services
When pressure becomes too great, it can be good to have a professional listen confidentially, who can give impartial advice. One should not feel self-conscious about using EAP Services. Talking aloud can help set distance from problems at hand. It can help us look at things more objectively. This can be a good release, rather than allowing everything to build up and become overwhelming.

Be ‘ergonomic’
Make sure that you and your staff have work spaces that are ergonomically correct. An occupational therapist can help advise on any adjustments required. Even small changes can make a big difference. When the body is well aligned, there is less risk of suffering tension and stiffness, and it can reduce the risk of RSI (repetitive strain injury).

Stretching
If you do have to spend long periods of time sitting at a computer, it is important to stretch regularly, especially through the shoulders, neck, arms, and hands. ACC can provide a wall chart of stretches to hang in the staff room so employees know what will be effective for them.

Don't forget to breathe!
Many people breathe shallowly and can even hold onto the breath. As stress increases, so the problem worsens. Oxygen is reduced to the brain, which can cause mental fogginess, confusion, and loss of concentration. Breathing is the easiest and most accessible way to help combat the effects of stress. When we breathe deeply, we slow the rate of the body down, lowering blood pressure, which increases blood flow to the brain and internal organs. Try taking slow deep breaths using the abdomen, filling the lungs completely. Even try holding a couple of breaths with a relaxed body, then exhaling as slowly as possible.

Time out!
Breaks are very important, allowing both the mind and body to rest. Try not to eat your lunch at your desk. Remember that stress has a huge impact on your digestive system, so if you eat whilst being wound up, you can lose the nutritional benefit from your food. Maybe take a little walk after you’ve eaten, even if it’s just around the block. This is especially good if you sit in front of a computer all day.

Diet
Diet and nutrition play such an important part to our well-being. Starting with breakfast, this kick-starts our metabolism into action. It also helps with energy levels and brain functioning. Eating a balanced diet including protein, complex carbohydrates, along with plenty of vegetables and fruit allows us to gain the essential vitamins and minerals we require. Vitamin C, for instance, gives a strong boost to our immune system, which can become lowered due to stress. It is also good to eat plenty of fresh fish and/or nuts and seeds to gain the important omega oils which are vital for our health. Try and avoid skipping meals, as it can cause mental confusion, blood/sugar level imbalances, and can also have a detrimental effect on the metabolism. Remember that caffeine, sugar, and other stimulants can not only exacerbate feelings of stress and cause dehydration but also strip the body of essential vitamins and minerals. Whilst drinking water and herbal teas, we rehydrate the body, improve concentration, combat fatigue, and improve digestive functioning, including relieving constipation.

Get moving
Exercise is a great way to reduce stress. It strengthens all the systems of the body. Endorphins (the happy hormone) are released, helping to relieve mental confusion and anxiety, promoting good sleep. It is good to choose an exercise that you enjoy. You may find aerobic exercise such as dancing, racket sport, going for a run, or perhaps a brisk walk may work for you. If you need something of a more soothing nature, there are always exercise classes like hatha yoga, Tai Chi, or Qi Gong. If you feel restricted in your movement, perhaps through injury, rheumatism, or arthritis, you may find swimming allows you to move freely whilst giving your body more support. If time constraints are a problem, then try putting it in your diary as you would an important meeting. Remember that a little is better than nothing at all: it’s always best to set goals that are realistic, as then you'll be more likely to begin. Starting can sometimes be the hardest part of all.

Are you having a laugh?
“Laughter is the best medicine!” This is very true. Similarly to when we perform exercise, when we laugh, endorphins are released into our body, combating all the effects of stress. Laughter can actually slow down the aging process, as the effects of stress are so wearing on the body that they can increase aging. This is why it is important to make time to spend with people who have a happy effect on us. Try renting some comedies or visit a comedy club. Laughter Yoga is also a very effective way of letting go and having a laugh. This can even be organised within the workplace as a corporate group session. These sessions can also help staff members to bond and can be quite liberating!

Meditation and relaxation
There have been many studies that highlight the positive effects that meditation and proper relaxation have upon the physiology: cells are rejuvenated, blood pressure is lowered, and tensions lessen. As a beginner, it is worthwhile finding a class where a more experienced mediator can advise on technique and philosophies. If you did not enjoy a certain class, it may be worth trying different methods of teaching, so you can find a style that resonates with you. When practising relaxation at home, try if you can to go to a quiet room, lie on the floor on your back, with your palms turned to the sky, let your feet drop out to the side. If there is tension felt in the lower back, you may prefer to put the feet flat to the floor with the knees bent. You may also like a folded towel under the head to support the neck. It is good to darken the room, and perhaps to burn candles to help the senses to relax. Try not to ponder solutions to work issues or other problems, and let your mind focus within your body and visualise a wave of relaxation that starts at toes and journeys up, relaxing every part of your body. When we allow true rest, it gives the mind greater clarity, focus, and concentration. Solutions can be clearer, and we can feel more productive in both work and our everyday lives.

Hannah Tapner has been working in the well-being industry as a yoga teacher and holistic therapist for nearly a decade in London and Australia, before settling here in Auckland. She now runs a successful company, which offers yoga classes and workshops; and corporate well-being, including on-site massage, stress management advice, and laughter yoga, along with a variety of private treatments. For more information on any of these services or advice on anything raised in the article, please feel free to contact Hannah on 021-0440-364; hannah@hansi.co.nz; or www.hansi.co.nz.