Tips to reduce physical symptoms of stress

[Wugglesworth]

Things have gone a bit wrong at work and I feel really, really stressed. Horrible physical symptoms such as nausea and fast heart rate. Does anyone have any tips to reduce symptoms that have worked for you? I have some chamomile tea which I'll start on...

Vagus nerve exercises. The yoga type stretches.

Sleep. Remember to eat and drink enough.

Beat wishes and good luck

Breathe app is good for box breathing and 4 7 8 breathing. Supplements can help e.g l theonine. Exercise also helps and getting outdoors in nature.

Do the exercises regardless of stress. You don’t do them in a stressful moment, you do them at intervals throughout and are then in a better position to manage the peaks of stress.

Grounding exercises are good for the actual peak moments. Keep yourself in the room and grounded.

I think any kind of exercise is good. Some kind of crafting type activity. Chatting with a friend.

Exercise - vigorous like a run and yoga

Seconding vagus nerve exercises and concentrating on your breathing.

Propranolol.

Thank you everyone for your responses. I'll take the dog outside at lunchtime to get some exercise and some nature and have been doing some breathing exercises and stretches.

Hypnotherapy. Seriously, has been lifesaving. It completely turned me around spiralling about death during cancer treatment. I would recommend with an actual trained hypnotherapist, but in the absence of that, try to find something online that you can due your at home for stress and anxiety.

Thank you @mindutopia- I hope you're on the road to recovery following your treatment 💐

Walking outdoors ideally near water and trees is the only thing that works for me. I hope you feel better soon 💐

I wasn't being flippant with this by the way @Wugglesworth. I went through a very stressful couple of years a while back—a real pile up of circumstances, including work issues, and I had worrying physical symptoms like acute chest pain.

I had access to therapy through my work and as well as teaching me grounding exercises and recommending walking, the therapist did say that I should ask my GP for a prescription. She said that when you're in the heat of the moment with stress and panic attacks, it's usually very difficult to meditate or do grounding exercises, and then you'll feel even worse—frustrated—when you can't do them. Propranolol reduces the adrenaline response, so you physically stop being in fight or flight mode.

Practising grounding, or doing yoga, meditation etc are excellent things to do, but they're better done in a more routine way to make you more resilient and calm overall.

EMDR music
Rescue Remedy
Aromatherapy oils

Yoga, breathing. Walking in green spaces with the dog.
I always have to remind myself that it’s never as bad as my mind likes to try to make me think it is.