Managing Stress in our Fast-Paced World
Why is stress management so crucial for your your health? How does stress impact your life? What are the warning signs you should pay attention to? And above all, what are the actionable steps you can take to address stress in your life?
Let’s start by asking what exactly is stress?
Stress, primarily, is a primordial, survival mechanism of our body in reaction to a threat that may be real or perceived. It is a natural and automatic response of the body and mind to demands or pressures from the environment which surrounds us.
When we perceive a situation as challenging, overwhelming or threatening, our body goes into a state of mental or emotional strain. This state of tension can be triggered by various forces, such as work, relationships, financial difficulties, health problems, or major life changes.
In a stressful situation, our body releases stress hormones, such as cortisol and adrenaline, which trigger a series of physiological changes. These changes are part of the body's ‘fight-or-flight’ response, preparing us to either confront the stressor or escape from it.
Clearly this form of short-term or acute stress is not only beneficial, but vital if we are fleeing from an imminent threat.
Cortisol, in fact, acts to raise our heart rate and our blood pressure, which makes us more alert and attentive, preparing the body for potential danger or challenges. It also enhances focus and awareness in stressful situations. However, we do not want high blood pressure long term. It contributes to heart disease and increases the risk of heart attacks and strokes.
Cortisol stimulates the release of glucose (sugar) into the bloodstream, providing a quick source of energy to the body's cells. This can result in an increase in energy levels, allowing us to respond effectively to stressors or to run away! The threat can be real (running from a lion or an angry bear) or perceived, such as being stuck in traffic with the fear you won’t get to that appointment in time. The body can’t tell the difference.
The downside of constantly elevated cortisol levels, is that the body functions unnecessary for imminent survival are slowed down or suppressed.
Let’s think, for example, about our immune system. Who needs a strong immune system when we are running away from a lion? The body is intelligent and prioritises what is essential. Cortisol has, in fact, immunosuppressive properties in the short term. Whilst this can be helpful during acute stress, so we prioritise immediate survival over immune function, prolonged or excessive cortisol release can weaken our immune system. A weakened immune system makes us more susceptible to infection, illness, and autoimmune disorders. It may also delay wound healing and prolong recovery from illnesses.
Neither is our digestive system immediately essential for survival. Cortisol inhibits the digestive system's activity temporarily, as the body redirects its resources to deal with the perceived stressor. This leads to a decrease in appetite, slower digestion, and reduced absorption of nutrients from food and the consequences can be bloating, indigestion, sluggishness, tiredness, stomach aches and acid reflux. It exacerbates conditions like irritable bowel syndrome (IBS) and may contribute to unhealthy eating habits.
Let’s also consider fertility; cortisol can temporarily suppress the production of reproductive hormones, such as testosterone and oestrogen, which can impact libido and fertility in the short term. If the body perceives it is not the right and safe time to reproduce, the system shuts down.
Despite its reputation, we all need and want cortisol. It helps us perform better in challenging situations and motivates us to take action. However, chronic or long-term stress, which persists over an extended period, can have these undesired effects on our physical and mental well-being and may lead to a range of symptoms, including fatigue, headaches, muscle tension, irritability, anxiety, depression, sleep disturbances, and impaired concentration.
Having constantly elevated blood sugar may lead to cardiovascular disease and type 2 diabetes, but the list doesn’t stop there.
Here are a few more signs that you might be stressed:
Muscle tension, headaches, migraines, chronic pain, backaches, or tension headaches? It could be stress. Prolonged stress has been shown to lead to muscle stiffness and increased risk of musculoskeletal injuries.
Anxiety disorders, depression, mood swings, irritability, and difficulty concentrating? Chronic stress may also increase the risk of developing mental health conditions.
Sleep disturbances? Stress can disrupt sleep patterns, leading to difficulty falling asleep, staying asleep, or experiencing restful sleep. Lack of sleep further contributes to fatigue, mood disturbances, and impacts overall health and cognitive function.
Weight Gain? Stress may influence eating behaviours and contribute to weight gain or difficulties with weight management. Some of us struggle to recognise real hunger signals when stressed. We may engage in emotional eating or develop unhealthy eating habits as a coping mechanism for stress.
Eczema, acne, psoriasis, or hives? Stress can worsen existing skin conditions and can also contribute to the development of new skin problems or delay the healing process.
Managing stress is crucial for maintaining overall well-being, so let’s look at some of the most effective techniques for managing stress:
Deep breathing exercises and meditation help calm your mind, relax your body, and reduce stress. Practice deep, slow breaths and focus on the present moment. There are many different techniques for deep breathing and I encourage you to explore the ones that work best for you, but all of them work by using the diaphragm for stimulating the vagus nerve.
The vagus nerve is a very long nerve that connects the brain with the heart, lungs, stomach, liver, and intestines. It plays a significant role in regulating heart rate, controlling gastrointestinal motility, and influencing the release of digestive enzymes and acids. When we stimulate the vagus nerve through deep breathing, we promote a calming effect, reduce heart rate, lower blood pressure, and enhance digestion.
In recent years, researchers have discovered that the vagus nerve may have a broader impact on overall health and well-being beyond its traditional roles. It is being explored as a potential target for therapeutic interventions to treat conditions such as epilepsy, depression, anxiety, inflammation, and even obesity.
Vagus nerve stimulation can activate the parasympathetic nervous system, often referred to as the "rest and digest" system, which helps counterbalance the effects of the sympathetic nervous system responsible for the "fight or flight" response. By stimulating the vagus nerve, VNS promotes relaxation, decreases heart rate, and lowers blood pressure, thereby reducing the physiological manifestations of stress.
Regular exercise: Engaging in physical activities like walking, jogging, yoga, or any form of exercise can boost your mood, reduce stress hormones, and increase endorphin levels.
Prioritise and organise: Create a to-do list, set priorities, and break tasks into smaller, manageable steps. Organising your time and tasks can help alleviate stress and provide a sense of control.
Time management: Efficiently manage your time by setting realistic deadlines, delegating tasks when possible, and avoiding overcommitment. This helps prevent feeling overwhelmed and reduces stress.
Healthy lifestyle: Maintain a healthy lifestyle by eating a balanced diet, getting enough sleep, and limiting caffeine and alcohol consumption. A healthy body can better cope with stress.
Social support: Seek support from friends, family, or support groups. Sharing your feelings and concerns can provide emotional relief and help you gain perspective on your stressors.
Relaxation techniques: Practice relaxation techniques such as progressive muscle relaxation, guided imagery, or aromatherapy. These techniques can promote relaxation and reduce stress levels.
Set boundaries: Learn to say no when necessary and establish clear boundaries to protect your time and energy. Avoid taking on too many commitments that can lead to overwhelming stress.
Time for hobbies and relaxation: Engage in activities you enjoy, such as hobbies, reading, listening to music, or spending time in nature. These activities can help you unwind and divert your focus from stressors.
Positive thinking: Challenge negative thoughts and practice positive thinking. Focus on your strengths, accomplishments, and gratitude. Reframing negative situations can help reduce stress and improve your mindset.
Remember, everyone's response to stress is different, so it is important to find the techniques that work best for you. If stress becomes overwhelming or starts to interfere with your daily life, consider working with a professional.
Did you know that stress can also come in the form of toxic substances, radiation, or environmental pollutants? These significantly stress the of tissues in our bodies and can contribute to the signs we have addressed above. Review your home and beauty products, check if they contain toxic substances and avoid as many as you can in your everyday life.
Finally, junk food and drugs can be major stressors. Big spikes in sugar also cause spikes in cortisol. Try to reduce sugar spikes by eating fewer refined products and ultra-processed foods and prioritising fresh fruits, vegetables and complex carbs.
It’s impossible to eliminate stress completely from your life, but learning how to manage it will undoubtedly benefit your health and is guaranteed to make you feel happier!
