Stress is your body’s natural response to any kind of threat or demand, whether it be real or imagined. It is a natural and necessary process! However, chronic stress is running rampant in our increasingly demanding world and negatively affecting our health!
What does a healthy stress response look like?
If you have ever heard the term “fight or flight” response, this refers to the surge of energy you get in response to a stressor. Imagine you are crossing the street, and a car runs a red light and is coming straight at you. You jump back onto the sidewalk, your heart is pounding, and you feel adrenaline pumping through your body. This natural response provided the energy to either fight your immediate threat or run to safety. Heart rate and blood pressure increase to pump blood to the muscles so you can run, jump, or fight harder and faster. Cortisol levels increase to give your brain the jolt it needs to be alert. This short-term response to an immediate threat just saved your life. Once safely back on the sidewalk however, you should feel your heart rate returning to normal and a sense of calmness returning.
This is how the stress response should work. This is what allowed our ancestors to run from lions and fight off attacks. Your body needs to reallocate energy during times of danger. However, in today’s world, we often have an ongoing stress response due to the increasing demands of life and psychological threats, rather than physical threats. Pressures from work, school, home life, health problems, finances etc. create psychological stressors that continually trigger this stress response and impact how your body functions.
What’s happening during fight/flight response?
- Adrenaline (epinephrine) is released to increase blood flow to the heart and muscles
- Cortisol is released and spikes glucose to provide a burst of energy to the muscles and brain
What does chronic stress do to me?
Stress is your body’s natural response to any kind of threat or demand, whether it be real or imagined. It is a natural and necessary process! However, chronic stress is running rampant in our increasingly demanding world and negatively affecting our health!
What does a healthy stress response look like?
If you have ever heard the term “fight or flight” response, this refers to the surge of energy you get in response to a stressor. Imagine you are crossing the street, and a car runs a red light and is coming straight at you. You jump back onto the sidewalk, your heart is pounding, and you feel adrenaline pumping through your body. This natural response provided the energy to either fight your immediate threat or run to safety. Heart rate and blood pressure increase to pump blood to the muscles so you can run, jump, or fight harder and faster. Cortisol levels increase to give your brain the jolt it needs to be alert. This short-term response to an immediate threat just saved your life. Once safely back on the sidewalk however, you should feel your heart rate returning to normal and a sense of calmness returning.
This is how the stress response should work. This is what allowed our ancestors to run from lions and fight off attacks. Your body needs to reallocate energy during times of danger. However, in today’s world, we often have an ongoing stress response due to the increasing demands of life and psychological threats, rather than physical threats. Pressures from work, school, home life, health problems, finances etc. create psychological stressors that continually trigger this stress response and impact how your body functions.
What’s happening during fight/flight response?
- Adrenaline (epinephrine) is released to increase blood flow to the heart and muscles.
- Cortisol is released and spikes glucose to provide a burst of energy to the muscles and brain.
What does chronic stress do to me?
Drains your energy
When your body is in fight or flight mode, energy is being pulled from necessary bodily functions like immune support, digestion, and reproductive health to provide the energy to fight the “immediate danger.” When we become chronically stressed, these systems become compromised, and we may find ourselves getting sick or having other complications like digestive problems or ulcers.
Increases your waistline
Stress increases a hormone called cortisol, which increases glucose (sugar) in the blood. This is great for a quick burst of energy during a threat, but long-term raised cortisol levels will lead to weight gain, particularly around the waist region, and can put you at risk for other chronic health conditions.
Hurts your heart
During the stress response, adrenaline is released which increases blood pressure and heart rate. Chronic stress can lead to long-term hypertension which is a risk factor for heart disease.
Messes with your mood and sleep
Cortisol also aids in sleep and mood, so abnormally high levels of cortisol overtime may lead to poor sleep and changes in mood, anxiety, and/or depression.
Learning how to cope through healthy stress-reduction techniques is essential to combat the chronic stressors of life. We can’t always control what happens in our lives, but we can control how we respond!
Try these tips to help manage your daily stressors:
- Slow down. Maybe you’re trying to do too much. Set realistic expectations for yourself. Take regular breaks throughout the day.
- Exercise regularly. Physical activity is a great way to relax. Design workouts that you enjoy, so you’ll want to stick with them. Even getting out for a walk can do wonders for your stress level!
- Eat healthy. Your diet can affect your stress levels. Eat foods rich in fiber and balanced nutrients. Smart choices include green vegetables, fruit, and fish.
- Sleep well. Aim for 7 to 8 hours of sleep each night. Stick to a regular schedule even on holidays and weekends. If disturbing thoughts are keeping you up, chase them away with soothing bedtime rituals, like a warm bath or chamomile tea.
- Take time daily for quiet reflection. Even a few minutes of prayer or quiet reflection can increase your peace of mind. Find a quiet spot to sit down, take a few deep breaths, and relax your muscles.
- Stay connected. Build a network of social support. Ask for help when you need it. Talk about your feelings with someone you trust.
Managing stress is often easier said than done. If you’re struggling to find healthy stress reduction that works for you, please don’t hesitate to reach out.
A simple place to start is just to breathe…deep intentional breathing can do wonders for your stress levels. For more information, check out our podcast: Just Breathe
As always, we are here to help you Get Healthy and Stay Healthy for Life!
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