Feeling better when you’re stressed
What does chronic emotional and psychological stress do to the body? Why are doctors always telling us to manage stress better? Is managing stress really that important to health and well-being? How do I even go about “stress relief”? What are some stress management tips? These are questions I hear all the time, and I’m going to dig in, so get a cup of herbal tea and settle in for a good read!
When our brain perceives a stressor, our body reacts. This is on purpose: the autonomic nervous system allows the body to respond when something requires us to react to protect ourselves. Getting chased by a tiger? Your nervous system signals the body to pump out chemicals like epinephrine and cortisol. This is called a sympathetic nervous system response (its partner, the parasympathetic system, governs relaxation). Right away, your heart pumps faster, your eyes let in more light, your muscles get extra bloodflow, your blood sugar rises to deliver energy, and background functions like repair and digestion are put on hold. You can execute that fabled fight or flight reaction. You survive. Good for the tiger situation. Not so good for an upsetting email, a mean comment, or a taxing day at work. Chronic toxic stress related to things like racism, poverty, and abuse is especially damaging over time. Are you undervalued, second-guessed, gaslit, microaggressed, or working in unsafe conditions? Chronic stress is probably getting to you, too. If you feel tired, unfocused, headachy, tense, have digestive distress, get sick a lot, are really hungry or not hungry at all, feel sad and irritable, have low libido. . . this might be part of the picture.
We can go into the biochemistry another day (it's fascinating-- the complexity of these systems is evidence of how marvelously adaptive the human body really is!). For now, though, let's look big-picture. Basically, the sympathetic nervous system response works well for short-term needs. When it's chronically activated, though, trouble starts (analogous to what happens with inflammation). That elevated heart rate and blood pressure cause cardiovascular disease. Tha elevated cortisol causes dysregulation in the inflammatory process and metabolism. That blood sugar bump leads to insulin resistance and vascular damage. That slowed digestion causes gut problems. You get the picture.
So, chronic stress isn't just no fun, it's also wreaking havoc on your body. Don't let this be another source of stress for you-- we can address stress in multiple ways. Here are some things to get started with:
What circumstances can you change? Some stress is due to external things. Maybe there are small ways to make an improvement now. Is there something you can adjust in your schedule, work environment, or family responsibilities? Take a step back and evaluate what you might have more control over than you realize. There are some things that have become so routine we forget we might be able to change them. Just ask: what would happen if I wanted to change this thing? What's the worst that could happen if I tried it? In addition to these little, right-now adjustments, you might also take a longer-range look at your life. If your job is a major source of stress, start exploring other options. If it's your environment, what would it look like to move? You don't have to leap into a major life change, but let yourself imagine big, bold change and see what that feels like.
What practices can you engage in to train the nervous system? There is robust evidence demonstrating that the relaxation response (remember the parasympathetic system?) can be trained and developed. Practices shown to be effective include mindfulness meditation, breathwork, biofeedback, and yoga (1, 2). Developing a consistent practice-- even if it's short sessions-- can profoundly alter the brain/body relationship and interrupt the stress cycle. For short, accessible practices, try integrating the 4-7-8 relaxing breath a few times a day, or try the free introduction in the Headspace app. Over time, a practiced relaxation response will bring your system back to balance.
What can you do to offset the effects of the stress response on the body? Movement and nutrition top this list, and as a bonus, they can also both be great sources of stress relief for some people. Movement helps recalibrate metabolism by inducing positive neurohormonal changes. It doesn't have to be intense or sustained to have significant benefits. Start adding whatever feels manageable-- a five minute walk. A stretch break every hour. An additional workout this week. A goal race in a few months. A new fitness class. Start wherever you are and you will reap the benefits. Exercise can also reduce muscular tension and encourage positive social interactions, which can you feel better right away. Nutrition is another key: high-quality food helps replenish depleted neurotransmitters. The necessary micronutrients and supporting phytochemicals are found in abundance in fresh, minimally processed, colorful plant foods. Vegetables and fruits, plant-derived fats like olive oil, nuts, and seeds, and spices like turmeric, black pepper, and cinnamon are great things to include. Also focus on including foods you enjoy, eating in a relaxed situation (away from your desk and your phone), and savoring meals with others. A quick word about supplements: yes, there are some that have some evidence for effectiveness in stress-fighting. I will recommend a trial of something like ashwaganda or CBD sometimes to people who are especially interested, or perhaps a particular nutrient to someone with a deficiency. But in general, the impact of lifestyle, movement, nutrition, and behaviors is far greater, and usually comes with benefits to other aspects of health, too. Get those pieces in place first.
What can you do to decrease additional load on the sympathetic nervous system? The sympathetic nervous system response likes to cut in line. Other body functions, like rest, repair, reproduction, and growth will wait until the stress response gets what it needs. So if you're working to improve chronic stress, try not to set it off on purpose! Using stimulants (anything from the caffeine in your tea or coffee to prescriptions like adderall to drugs like meth or cocaine) can do it. Loud noises or jump scares (like you might get in some movies and games) can do it, too. See about subbing in some more calming options, at least for now, while you are restoring balance. Your body will appreciate the break.
If you've been hanging out with Flower Power Health for a while, you know we will get you feeling better for the long haul, but it won't be a quick fix. Do some thinking and pick a place to start-- you can feel a little better right now and a lot better next month, next year, and beyond.
Want to read more? Here’s a good source that covers more of the nitty gritty: https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
References:
Buric I, Farias M, Jong J, Mee C, Brazil IA. What Is the Molecular Signature of Mind-Body Interventions? A Systematic Review of Gene Expression Changes Induced by Meditation and Related Practices. Front Immunol 8:670 2017
Young KS, van der Velden AM, Craske MG, Pallesen KJ, Fjorback L, Roepstorff A, Parsons CE. The impact of mindfulness-based interventions on brain activity: A systematic review of functional magnetic resonance imaging studies. Neurosci Biobehav Rev 84:424-433 Jan, 2018
