Stress is an inevitable part of life, affecting everyone at some point. Whether it is brought on by work, relationships, finances, or even our day-to-day experiences, stress can take a serious toll on our mental and physical well-being. The question arises, “What exactly is stress, how does it affect us, and most importantly, how can we manage it effectively”? This blog post explores the science of stress, and its effects on the body and mind, and offers practical strategies to manage it effectively.
Understanding the Science of Stress
I am in awe of how any living species has built-in mechanisms for protection and living. In this article, we are looking at understanding human experiences and how stress plays a role. At its core, stress is a biological and psychological response to perceived threats or challenges. From an evolutionary standpoint, stress responses have been crucial for survival. When faced with a threat—like a predator—our ancestors’ bodies released hormones that prepared them to fight, flee, or freeze. This “fight-flight-freeze” response increased their chances of survival in dangerous situations. However, in the modern world, most of our stressors are less about physical survival and more about psychological or social pressures, like looming deadlines or relationship conflicts.
The Physiology of Stress
Stress activates the hypothalamic-pituitary-adrenal (HPA) axis, a complex network of interactions among the hypothalamus, pituitary gland, and adrenal glands. This response, while essential for survival, can become problematic when stress exposure is too much, too often, triggering the physical responses too frequently or when stressors persist without relief. Here is a breakdown of what happens:
- Perceived Threat; Hypothalamus Activation: When a stressor is perceived, the hypothalamus in the brain signals the adrenal glands via the autonomic nervous system.
- Immediate Response; Adrenal Glands Respond: The adrenal glands release hormones, such as adrenaline and cortisol, into the bloodstream. The body is being prepared for action. Adrenaline increases heart rate, elevates blood pressure, and boosts energy supplies. Cortisol, the primary stress hormone, raises glucose levels in the bloodstream and enhances the brain’s use of glucose.
- Sustained Response: If the stressor continues, the adrenal glands release cortisol to maintain alertness, and be vigilant for danger and the body is fueled with glucose to help you have the needed energy.
- Physiological Changes: These hormonal surges cause various physiological changes, such as an increased heart rate, heightened senses, a burst of energy, and a sharpened focus.
- Resolution: Once the stressor passes, hormone levels return to normal, and the body enters a state of relaxation.
When stress is a short-lived experience, the overall process is less-wearing on our physical and mental well-being. Once the perceived threat passes, hormone levels should return to normal. However, when stress is chronic, the body remains in a heightened state of alertness, which can have significant consequences in the long term.
The Impact of Chronic Stress
When stress becomes chronic—lasting weeks, months, or even years—it can severely impact our health. The body is working overtime as it is trying to find a resolution to the perceived threat. The physiological goal is to try to help you. However, our physiology can only wear so much before the system fatigues and wear and tear occurs. Here are some of the ways prolonged stress can affect the body:
- Cardiovascular System
Chronic stress can lead to high blood pressure, heart disease, and an increased risk of stroke. The persistent elevation of stress hormones strains the heart and blood vessels.
- Immune System
Stress suppresses the immune system, making the body more susceptible to infections and illnesses. People under chronic stress may develop chronic inflammation affecting their whole system. Chronic inflammation can contribute to autoimmune disorders and other long-term health issues.
- Digestive System
Stress can affect the gut-brain axis, leading to digestive problems such as irritable bowel syndrome (IBS), acid reflux, and stomach ulcers. Stress also disrupts the gut microbiota, impacting overall gut health.
- Mental Health
Prolonged stress is a major risk factor for mental health issues, including anxiety, depression, and post-traumatic stress disorder (PTSD). The constant release of stress hormones can alter brain function and reduce the size of the hippocampus, a brain region involved in memory and learning. It can contribute to impaired or dulled memory as the stress becomes the forefront of attention. Decision-making can be dulled and it may become difficult to regulate emotions.
- Endocrine System
Prolonged cortisol release can interfere with hormone regulation, affecting sleep, appetite, and metabolism. It can also lead to weight gain or loss and contribute to conditions like diabetes.
Coping Mechanisms: How to Manage Stress Effectively
Stress can be managed aiding us to have the best outcomes with a daily commitment and practice of instituting positive daily habits. Understanding stress science underscores the importance of finding healthy ways to manage it. Below are evidence-based strategies to implement to help with effective emotional and physical regulation:
- Get Moving = Physical Activity
We are not built to be sedentary. Exercise is a powerful stress reliever. Physical activity increases endorphins, brain chemicals acting as natural painkillers, and mood elevators. Walking, running, swimming, or yoga can lower stress hormone levels and promote relaxation. Exercise does not have to be painful. You will receive great benefits from 20 – 25 minutes, thrice weekly. Start here and work yourself up to more time or days slowly.
- Mindfulness and Meditation
Mindfulness and meditation involve focusing on the present moment and accepting it without judgment. This includes being able to welcome and accept anxiety and other discomforts. We tend to want to lock what is occurring away and try to get rid of it. I am suggesting, that to try to slow down, and recognize the anxiety/stress that is there. Pay attention and listen to what it is saying to you by surfacing. The solutions are often there once we learn how to listen to our system. Work with it. Studies show meditation and mindfulness practices reduce stress, improve emotional regulation, and lower anxiety. Even simple breathing exercises can calm the HPA axis and reduce cortisol levels.
- Healthy Diet
Nutrition plays a crucial role in stress management. Diets rich in fruits, vegetables, whole grains, and omega-3 fatty acids can help stabilize mood. Conversely, excessive sugar, caffeine, and processed foods may exacerbate stress.
- Sleep Hygiene
Quality sleep is essential for stress regulation. Practicing good sleep hygiene—such as establishing a regular sleep schedule, limiting screen time before bed, and creating a calming bedtime routine—can reduce the impact of stress. You may need to put technology devices away two – four hours before you retire for the night allowing your system to calm itself and prepare for a good night’s sleep. Our devices keep us in a continual arousal/excited state.
- Social Support
Having a strong support system of friends, family, or support groups can act as a buffer against stress. Talking about your worries with someone you trust can be incredibly therapeutic and help put things into perspective. If you struggle to have a support system, try getting involved in a community activity. This helps you not be isolated. Getting active in an activity with others is a great start for support and connection. Humans are hard-wired to have connections and this is very important to our wellness and well-being.
- Time Management
Poor time management can lead to stress and anxiety. Learning to prioritize tasks, delegate responsibilities, and set realistic goals. This can reduce feelings of overwhelm. Techniques like the Pomodoro Technique or using a planner can improve productivity and reduce stress.
The Pomodoro Technique is a time management system that encourages people to work with the time they have—rather than against it. The basic steps are:
Choose a single task to focus on.
Set a timer for 25 minutes and work only on your selected task.
After 25 minutes take a five-minute break.
Repeat steps 1-3 four times.
Take a longer break of about 15 to 30 minutes.
Using the Pomodoro method, you break your workday into 25-minute focus periods followed by five-minute breaks. Each of these focus periods plus a break period is called a Pomodoro—after the tomato-shaped timer first used to test the method.
- Therapy and Counseling
For some, professional help may be necessary. Mindfulness therapy, IFS (internal family systems therapy), Cognitive-behavioral therapy (CBT), and other therapeutic approaches can help individuals develop healthier coping mechanisms. Therapists can also assist in addressing the root causes of chronic stress.
The Role of Relaxation Techniques
Sometimes, stress relief can come from simple relaxation practices. Here are a few that are especially beneficial:
- Progressive Muscle Relaxation: This involves tensing all your muscles by gently squeezing inwards. Then slowly relax different muscle groups in the body, helping to reduce physical tension.
- Deep Breathing: Taking slow, deep breaths activates the parasympathetic nervous system on your exhales. This calms the body and mind.
- Visualization and Guided Imagery: Imagining a peaceful scene, like a beach or a forest, can help reduce stress and promote a sense of calm. As you are visualizing your peaceful place, gently breathe full breaths, relaxing into the peaceful scene.
- Journaling. Keeping a journal of your thoughts and experiences is a powerful tool. It is the release of stressors that you are carrying and can provide clarity to what may be stressing you. The more you know the more you are empowering yourself towards a solution and a calmer state.
Final Thoughts: Stress is Manageable
While stress is a natural part of life, understanding the science behind it and learning effective coping mechanisms can make a significant difference. You can incorporate healthy lifestyle habits and stress-reduction techniques. Note, that it does not have to be a hard workout and grind to make lifestyle changes. You commit to you because you know that you are important. Making slow small changes has mighty large results. It is possible to build resilience and improve overall well-being.
Remember that what works for one person may not work for another. Explore and find strategies that are most effective for you. Stress might be unavoidable, but it does not have to control your life. The key lies in balance, awareness, and proactive management. You are worth it!
