On Managing Stress
What is stress and why is it important?
The World Health Organization defines stress as “a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives.”
When stressed, the “fight-or-flight” or sympathetic nervous system activates and releases adrenaline. This increases your heart rate, blood pressure, and respiratory rate which causes hypervigilance.
This is good in the short-term as humans used to need to be able to identify dangers quickly like running from hungry lions, reacting quickly to avoid being bit by a venomous snake, or battling with a neighboring tribe. But today the dangers and stressors we face are not overt, but are rather insidious and can affect us without us even realizing.
Short versus long-term stress
Exercise is a short-term stress that benefits us and causes hormesis (an adaptive response of cells and organisms to moderate, intermittent stress). Our heart rates, blood pressure, and body temperatures all increase with exercise but should come back down to resting levels soon after exercising. This brief stressor to the body promotes adaptations like a more efficient cardiovascular system, stronger muscles, and more resilient bones. But if our bodies are constantly in a fight-or-flight state, we can’t repair our cells and tissues to become stronger and more resilient.
The effects of long-term stress
If we are stressed for long periods, our bodies replace the release of adrenaline with cortisol. Cortisol is made by the adrenal glands and has many functions. It decreases the release of substances that cause inflammation which is why it can be beneficial with musculoskeletal injuries. But it also can damage cells in the hippocampus—a part of the body involved in forming memories.
Long-term elevated cortisol levels can lead to high blood pressure, diabetes, decreased muscle mass, and a weakened immune system. Elevations in cortisol over long periods negatively impact health.
However, there is a natural spike in cortisol in the morning that is beneficial in regulating our circadian rhythms. Each day there is a steep rise in cortisol after awakening, promoting wakefulness and alertness. But as the day goes on, cortisol levels should decrease as you wind down in the evening and prepare for bed.
The cortisol-melatonin cycle. clemandthyme.com
Tools to manage stress
Encountering stress in our daily lives is inevitable, but we can train ourselves to manage and cope with the stressors of life in better ways. Here are some tools that you can use to manage stress and avoid suffering the consequences of long-term elevated cortisol levels.
Meditation/mindfulness - There are many free apps that you can use for guided meditation practices. I like the Waking Up app by Sam Harris.
Exercise - Movement can be a great outlet for managing stress. Pick the mode of activity that you enjoy whether it be walking outside, running, biking, or lifting weights. Exercise is typically thought of as something to improve your physical health but the mental benefits should not be underestimated.
Deliberate heat and cold therapy - Placing yourself in uncomfortable situations can help you increase your stress tolerance. It’s similar to lifting weights to strengthen your muscles. By training your mental fortitude, you can prepare yourself to remain tranquil in chaotic situations.
Breathing techniques - The physiologic sigh is a great tool for decreasing your sympathetic nervous system activation and increasing your parasympathetic nervous system. Simply take two full inhalations through your nose, then slowly exhale all that air through pursed lips.
Progressive muscle relaxation - This practice involves tensing a muscle group in your body, followed by deliberate relaxation of that muscle group. Pick a muscle to contract for 5 seconds, then relax and move on to a different muscle.
Proper sleep hygiene - Getting 7-9 hours of sleep can improve our resilience and ability to cope with different stressors. Read more about improving your sleep here.
Journaling - The act of writing down your anxieties and worries can help reduce their impact on your mental well-being. Read more on journaling here.
Laughter/humor - There is merit to the statement that “laughter is the best medicine.” Watching a comedy special or a funny movie can help relieve stress and promote relaxation.
I hope you found this article helpful and that you can use some of these tools to better manage stress in your daily life.
