Stress and psycho-emotional management in naturopathy

A brief overview of relaxation techniques

Stress is a natural and adaptive response by the body to a constraint, danger, or demand that is perceived as exceeding its resources. It is a physiological, psychological, and behavioral response that allows us to adapt to a situation.

In small doses, stress can be stimulating (motivating), but when it is too intense or prolonged, it becomes harmful to health and well-being.

The 3 phases of stress...

 according to Hans Selye, general adaptation syndrome:

The alarm phase

- Immediate reaction to the stressor (danger, unexpected event, pressure).

- Activation of the sympathetic nervous system and release of adrenaline/cortisol.

- Symptoms: increased heart rate, rapid breathing, muscle tension, heightened alertness.

The resistance (or adaptation) phase

- The body mobilizes its resources to cope.

- The body gets used to the stress, but remains alert.

- Risk: progressive fatigue if the situation persists.

The exhaustion phase

- The body's resources are depleted.

- Physical disorders (chronic fatigue, lowered immunity, digestive and cardiovascular disorders) and psychological disorders (anxiety, irritability, burnout) appear.

Before reaching phase 3, or even phase 2, here are one or more relaxation techniques

Before reaching phase 3, or even phase 2, the idea is to establish one or more relaxation techniques for yourself to help you manage stress on a daily basis. It is sometimes necessary to try several before finding the one(s) that suit(s) you best.

The list below is not exhaustive, but it's a good place to start if you're looking to make some resolutions!

1 - Breathing: a key anti-stress technique

It's essential to retrain our breathing. Simple breathing exercises (abdominal, deep, conscious breathing) can be practiced standing up, sitting down, or even lying on your back. Whatever your posture, remember not to compress your abdomen and always keep one hand on your chest and the other on your stomach.

For example, to calm the mind: stick your tongue to the roof of your mouth, close your mouth, inhale for 4 counts (count to 4), hold your breath for 4 counts, then exhale while counting to 4. Once you become comfortable with this technique, you can increase the length of your inhalation and exhalation.

2 - Meditation

A true antidote to anxiety and stress, meditation is above all an exercise in personal development and self-discovery. It can be practiced alone or in a group and involves developing one's attention and concentration.

There are many different techniques, the four most common being: Vipassana, transcendental, Zen, and mindfulness.
 

Meditation has many benefits:

- Significant development of mental abilities, particularly concentration and attention.

- In terms of behavior, people become gentler, more caring towards others, more sociable, and calmer.

- It has been noted that after three months of training, the immune system is strengthened.

- Reduction in cholesterol levels and blood pressure.
 

3 - Cardiac coherence

This involves rhythmic breathing (five seconds inhaling/five seconds exhaling, six cycles per minute, for five minutes). The principle is to “control your heartbeat to better control your brain” because there is a close link between the brain and the heart: the former sends a message to the latter, which reacts accordingly. What is less well known is that this link works both ways; the heart can also influence the brain.

4 - Hypnosis

This is an altered state of consciousness, guided by a practitioner. Its effects include access to the unconscious mind, reprogramming certain emotional responses, and managing fears and stress.

5 - Sound bowls

This is a sound journey (or “sound bath”), a deep relaxation experience guided by instruments that produce sounds rich in harmonics and vibrations (read our paper The singing bowls of Delphine Acedo). The body and mind are immersed in a soundscape that promotes letting go, relaxation, and sometimes an altered state of consciousness.

The instruments used are generally Tibetan bowls (metal alloy, vibrating and prolonged sounds), crystal bowls (quartz, crystalline and penetrating sounds), gongs (powerful and enveloping sounds), chimes, shamanic drums, shruti boxes, kalimbas, and voice flutes (harmonic singing, mantras).

A session lasts between 45 minutes and 1 hour 30 minutes, with a welcome and refocusing stage (breathing, getting comfortable), followed by the sound journey (instruments played around the body) and finally the integration phase (silence or soft sounds to bring you back).

6 - Jacobson's progressive relaxation

The method is based on awareness of muscle contraction and relaxation. Its goal is to gradually engage all muscle groups and use physical relaxation to reduce brain excitability.

The technique allows you to pinpoint areas of tension so you can release them.

7 - EMDR (Eye Movement Desensitization and Reprocessing)

This is a therapy based on bilateral stimulation (eye movements, sounds, or tapping). Its effects include desensitization of traumatic memories and reduction of post-traumatic stress and anxiety.

In summary

Breathing and cardiac coherence work quickly and on a daily basis. Meditation and progressive relaxation reinforce serenity in the long term. Singing bowls offer an immersive relaxation experience. Hypnosis and EMDR are guided therapeutic approaches, useful for working deeply on stress and trauma.

There are many other techniques, such as forest therapy (spending time in the forest to enjoy the calming and regenerating effects of nature), aromatherapy (smelling essential oils), reflexology techniques (foot or palm reflexology), hydrotherapy (balneotherapy, sauna, Jacquier air bowl...), massage therapy, phytotherapy...

Everyone will find the solution that suits them and can reflect while sipping herbal tea from dietitian and phytotherapist Caroline Gayet, La résistante (the resistance fighter):

For a 100 g packet: 30 g of eleutherococcus root + 10 g of stinging nettle leaves + 20 g of passionflower tops + 20 g of tulsi basil leaves + 20 g of lavender flowers.

Steep 3 tablespoons of the mixture in 75 ml of boiling water. Leave to infuse for 15 minutes before straining. Drink throughout the day (not recommended for pregnant or breastfeeding women).

Many thanks to Maud Simonelli from Equilibre et Vous for her contribution to the article.

The right address: Equilibre et Vous, 1026 route de Nîmes, Uzès. Contact: Tel. 06 11 71 15 86 or equilibreetvous.naturopathie@gmail.com. Find Maud Simonelli on Instagram and Facebook.