The word "stress" is so common place within my practice when patients come in. Waking up, rushing to get to work, the stress of sitting in traffic during the daily commute, dealing with out of balance eating habits, our eyes focused on electronic devices, the caffeine rush, kids, family, pets, the question of "What is for dinner?", and the deep compression of when we finally hit the pillow can all build over time.
We go day in and day out facing all sorts of stress factors that we forget how important it is to decompress from the daily routine. Mixed that with outside stress from our usual day to day can cause the nervous system to go into a full alert creating a loop of chronic stress. Whew! Just typing that I feel my anxiety level rise!
Stress almost has this bad rap of being the bad guy and the reason for all the physical and emotional disturbances. However, stress isn't such a terrible aspect of life. It is actually needed for the nervous system to acclimate during times of survival. For example, during the days of the hunter and gathers, stress would increase to run away from dangers such as a bear or lion attacking in order to find shelter.
At this point, the nervous system bounces from the parasympathetic system to the sympathetic system, which regulates the fight or flight mode. When seeking safety the amount of adrenaline rushing through the body is so quick because the brain and body's reaction is immediate. Most bodily functions come to a slower pace. There isn't a need to eat a sandwich or have a nap during the moments of running away from an angry or hungry animal. So this causes digestion to slow down, appetite becomes nonexistent or increases to meet the needs of survival and energy being used, all senses sharpen, mental focus is on point, oxygen pumps through the lungs to oxidize the muscles.
However, once shelter or a safe place is found, there should be a period when the body comes to the realization that it needs to rest. The nervous system switches back to the parasympathetic system, the rest and digest mode. During this period, the body will begin to lower the adrenaline levels, switch all systems to full efficiency and resume the normal flow of things. But what if the body is in constant stress-survival mode with no animal or source attacking? What if the body experiences this level of adrenaline on a daily basis, never finding a safe place or shelter?
The body will eventually begin to slowly break down, limiting each body system with less capacity than what it should operate. Meaning, the body becomes fatigued, anxious, eating disorders develops headaches, weight gain, heart disorders, cognitive function slows, reaction time decreases, insomnia becomes an issue, and reproductive issues become present. Over time cells will change a bit due to the amount of stress being applied throughout the body. We don't realize the effects of chronic stress until we reach the point of apparent symptoms. Addressing the symptoms and the root of the stress will help tremendously to bring the body back to balance and return to the rest and digest mode.
Here are some ways to combat the symptoms of chronic stress:
1) Sleep
2) Nutrient Dense Foods
3) Movement
4) Herbs
5) Acupuncture
The Silent Saboteur: How Chronic Stress Wreaks Havoc and How to Fight Back
In our hyper-connected, fast-paced world, stress has become an unwelcome, yet seemingly unavoidable, companion. While occasional stress can be a motivator, chronic stress—the kind that lingers day in and day out—is a silent saboteur, wreaking havoc on our bodies and minds.
The Body Under Siege: The Effects of Chronic Stress
When we experience stress, our bodies release a cascade of hormones, including cortisol and adrenaline, the "fight-or-flight" response. While this is helpful in short bursts, prolonged exposure to these hormones can have devastating consequences:
- Cardiovascular System: Chronic stress elevates blood pressure and heart rate, increasing the risk of heart disease, stroke, and hypertension.
- Immune System: Stress weakens the immune system, making us more susceptible to infections and illnesses.
- Digestive System: Stress can disrupt digestion, leading to stomach aches, irritable bowel syndrome (IBS), and other gastrointestinal issues.
- Endocrine System: Chronic stress can disrupt hormonal balance, leading to issues with metabolism, reproductive health, and sleep.
- Musculoskeletal System: Stress can cause muscle tension, leading to headaches, back pain, and other musculoskeletal problems.
- Nervous System: Prolonged stress can lead to anxiety, depression, and other mental health disorders.
- Brain: Chronic stress can shrink the hippocampus, the part of the brain responsible for memory and learning.
- Sleep: Stress often causes insomnia and other sleep disorders, further exacerbating its negative effects.
Taking Back Control: Combating Chronic Stress
Fortunately, we're not helpless against the onslaught of chronic stress. Here are some effective strategies to reclaim your well-being:
- Prioritize Sleep: Aim for 7-9 hours of quality sleep each night. Establish a regular sleep schedule and create a relaxing bedtime routine.
- Practice Mindfulness and Meditation: These techniques can help calm the mind, reduce anxiety, and promote relaxation. Even a few minutes of daily practice can make a significant difference.
- Engage in Regular Exercise: Physical activity is a powerful stress reliever. It releases endorphins, which have mood-boosting effects.
- Nourish Your Body: Eat a balanced diet rich in fruits, vegetables, and whole grains. Limit processed foods, sugar, and caffeine.
- Connect with Others: Social support is crucial for stress management. Spend time with loved ones, join a support group, or seek professional counseling.
- Set Boundaries: Learn to say "no" to commitments that overwhelm you. Protect your time and energy.
- Practice Deep Breathing: When you feel stressed, take a few deep breaths. This can help calm your nervous system and reduce anxiety.
- Pursue Hobbies and Interests: Engage in activities that bring you joy and relaxation.
- Time Management: Good time management can help to reduce feelings of being overwhelmed.
- Seek Professional Help: If you're struggling to manage chronic stress, don't hesitate to seek help from a therapist or counselor.
Creating a Stress-Resilient Lifestyle:
Combating chronic stress isn't a one-time fix; it's a lifestyle change. By incorporating these strategies into your daily routine, you can build resilience and create a healthier, more balanced life. Remember, you deserve to live a life free from the grip of chronic stress.