How I Beat Stress-Induced Allergies with Simple Mindfulness Hacks

“When you’re quiet, everything settles on the floor of your mind like sediment in undisturbed still water.” – Megan Monahan

I’ve been awake all night, scratching from the intense itchiness all over my body. I found it strange that I couldn’t see any rashes or bumps. Since this was already the third time, I’ve decided to visit my GP.

I love my doctor. She still takes the time to talk to me and learn about my challenges. Knowing about my financial struggles and professional and personal difficulties, it didn’t take long for her to determine the cause of this itchiness as stress-related.

I never know that the source of allergic reactions is related to your stomach. Stress increases the acid level in your stomach, triggering allergic reactions. I wasn’t surprised with this diagnosis because I’ve been in a high-stress state for months!

My doctor prescribed a lot of medicine to restore the acid level in my stomach and antihistamine and cortisol cream to treat the allergic reaction.

I was shocked at the amount I had to pay at the chemist. I quickly realised that I wouldn’t be able to pay for the four-month repeat of all this medicine. I will have to find alternative ways to deal with my stress.

At this stage, I have already discovered – One Mindful Thing – Daring Perspectives on Micro-Mindfulness – a publication by Denise Pyles. I was fascinated by her story. How and why did a nun start working for Microsoft?

I had previously bought her book Burn Without Burning Out: 7 Micro-Mindfulness Habits for Clear Thinking, Decisive Action, and Recovery from Burnout, but I still had to read it.

Although the book is about micro-mindfulness at work, I was sure I could also apply those principles to other situations that caused me stress.

Let’s examine what strategies resonated with me and what techniques I could apply to reduce my stress levels.

1 Mindful strategies to reduce stress

1. Mindfully clarifying and focusing on your core values helps you with decision-making and standing strong during challenging work situations.
2. Mindful pauses help to slow your racing thoughts and be fully present in the moment.
3. Finding your True North – the direction you want to go in your life and work – grounds you and reduces stress because you consciously make choices that align with your core values.
4. Mindful breathing reduces stress and creates a sense of calm.
5. Consistent mindfulness influences your mindset, finitude, and how you deal with pressure.
6. During breaks, engage mindfully in activities like walking, gentle stretches or reading a book.
7. Mindfully reflect on the purpose of your work to give you energy and motivation to give your best.
8. I love Denise’s idea of collecting quotes, reflecting on why they stir your soul and what insights you can gain from them.

Since research shows that mindfulness practice reduces stress and enhances focus and resilience, I’ve decided to embrace micro-mindfulness to reduce my stress and improve my general health.

How do I incorporate mindfulness into my day?

The most vital element is breathing. Since stress leads to shallow breathing, it is your first step to grounding yourself and finding calm. If I feel stressed or anxious throughout the day, I take a few minutes to relax and breathe.

I use my shorter breaks to focus on enjoying coffee and the sensory experience. Even just pausing for a few moments – stepping away from a challenging situation – gives your brain a chance to rest and enables you to return with increased focus and concentration.

I use my lunch break to write. It offers a welcome change from the monotony of working with numbers all day.

Driving home after work is a transitional time where I reflect on the day’s challenges and accomplishments and then let it go through deep breathing.

My daily shower becomes more enjoyable when I focus all my senses on the experience. I revel in the warm water on my skin, the smell of my shampoo when I wash my hair and the thicker texture of the conditioner I use. The lather from my shower wash helps me visualise the day’s stress disappearing with it down the drain.

When I go to bed, I relax and focus on the rhythm of my breathing to help me fall asleep.

---