Did you know that stress is an underlying factor in 6 of the leading causes of death? A little stress here and there may not feel like a big deal, but over time stress takes a big toll on the body. Oftentimes, we ignore stress because we don’t recognize it. It’s not always obvious when we are feeling overwhelmed. Stress can arise in the body in many different ways. Learning how to recognize and release stress can be challenging, but that’s what this article is here to help you do!

The Effects of Stress

First, let’s go over the main effects of stress on the body. Multiple studies show how stress suppresses the immune system, upsets digestive and reproductive systems, creates sleep problems, weight gain, memory loss, and speeds up the aging process. All of these symptoms may lead to bigger concerns. According to the National Center for Biotechnology, stress has been linked with, “cancer, coronary heart disease, accidental injuries, respiratory disorders, cirrhosis of the liver and suicide.” So, what is it about stress exactly that is so harmful?

When we are stressed there are three primary responders in the body. The first is the amygdala. The amygdala is responsible for processing threatening stimuli. It is the fear response of the body. When we feel threatened, be it by a bear or a work email, the amygdala releases the adrenocorticotropic hormone. This hormone signals to the hypothalamus to activate the sympathetic nervous system, which signals to the adrenals to release cortisol and adrenaline to help the body get through whatever is causing alarm.

The second responder is the hippocampus, which actually becomes impaired. The body is recognizing that the number one priority is survival. This means that needing to learn anything new is less important, and takes a backseat. The body suppresses the function of learning and memory to focus on the more imperative issue: survival.

The third responder is the prefrontal cortex (PFC). The prefrontal cortex is responsible for cognitive control. attention, impulse, and neural flexibility. Like the hippocampus, this too is deactivated after the amygdala sends out the distress call. The reason it does this is complex, but mostly it’s to give more power to the amygdala. It is meant to be a temporary take over. However, continuous stress can keep the prefrontal cortex shut down. It is confirmed that the PFC is ,”the brain region that is most sensitive to the detrimental effects of stress exposure.” Protecting our brains from long-term damage is one more of the many reasons to be aware of stress, and take practical steps to reduce stress in your life.

The responders in the body to stress are a natural development, and throughout the course of history have been necessary for human survival. When we were hunters and gatherers we needed extra adrenaline in the body to outrun a potential predator. The problem is that the amygdala doesn’t distinguish between different types of fear. That means that any and all fear has the same response. You may not consciously think that the worry you feel about work is fear, but any threat to a stable calm mind may activate the fear response. In turn, the body will begin to release enough cortisol and adrenaline in the body to help you run for your life, even if all you really needed to do was finish writing that email you procrastinated over. The extra, and somewhat unnecessary, cortisol begins to damage various systems in the body ( as noted above). With so many systems being shut down to get through stressful times, it’s no wonder that we develop disease from stress. So, how do we stop this natural phenomenal originally designed to help us?

How to Recognize Stress

It’s important to be able to recognize stress before we can regulate it. Stress shows itself in many different ways. Some of the obvious physical symptoms of stress are trouble sleeping, heaviness in the chest, difficulty breathing, upset stomach, and weight gain and/or loss. The mental symptoms are less obvious, and can be symptoms of other things, so it can be confusing. Stress can make us more emotional and moody. It can also feel a lot like anxiety and depression. Other lesser known symptoms include indecisiveness, poor memory, and trouble with concentration. Again, a lot of these symptoms overlap other concerns. To help you better identify whether it is stress that is troubling you or something else, you might want to try this self-assessment stress test provided by The American Institute of Stress. (Some of them you have to pay for, but if you scroll to the bottom you can find the free ones!)

Everyone’s stress can express itself in a different way. Once you have a better idea of how your body reacts when you’re stressed, then you can address and resolve the stress. The first step to changing anything is to first recognize it first. Admit that you’re stressed! Sometimes, this is the hardest part. But if you can admit that you’re stressed, then you can take action to de-stress.

Habits to Reduce Stress

There are a lot of different ways that we can de-stress the body. All of the ways fall into four different categories: emotional regulation, physical movement, nourishment, and space.

Emotional Regulation

The activities and exercises under this category are mostly designed to tell your mind that there is nothing to fear. It involves practices and processes that signal to the amygdala that there is no longer a need to activate the body into a sympathetic state. These practices include, but are not limited to, meditation, mindfulness, breathing exercises, naming and reprising, tapping, journaling, and talk therapy. All of these are forms of emotional regulation.

Physical Movement

Physical movement is a great way to release the excess cortisol in the body and help the adrenaline wear off. The best thing about physical movement to regulate stress is that it doesn’t matter how you move, just as long as you move. You can go to the gym, check out a high intensity work out class, or you could just go for a walk! Simple ways to the move the body are sometimes the most effective. If you don’t like working out, think of other ways you can move your body that might feel good like gardening, dancing, swimming, or yoga. According to the Mayo Clinic moving in a way that you love will be the most helpful in reducing stress. Forcing yourself to do a workout you hate will just create more stress. So choose something that feels good, and when you’re feeling stress, prioritize that activity!

Nourishment

Sometimes our eating habits affect our ability to regulate stress. Certain foods may cause more harm than others. Here’s a list of 18 foods that can support you on your journey to regulate stress. In general you’ll want to avoid inflammatory foods. Stick to healthy fats, high fiber foods, and avoid caffeine if possible. Another article suggest that consistency is important. When we are stressed we don’t want to deprive our system of nourishment. Make sure to eat regularly and drink lots of water.

Space

Our lives can be jammed packed with work, family time and other activities. It can feel like there isn’t any extra space. Sometimes there are commitments and obligations that we can’t change. However, if we really want to, we can almost always find a little extra space- we just have to carve it out. To help regulate stress levels, we invite you to learn how to schedule down time. Pencil in rest, activities that fill your cup, and maybe a little meditation. Depending on the stress level it might be time to take a vacation. But in order to avoid burnout, we recommend getting into the habit of creating space in your every day life where you can practice emotional regulation, move the body, and/or enjoy a nourishing meal. The same way that little bits of stress add up over time, little bits of self-care add up, too.

Stress can be…well… stressful. But there are ways to help us recognize and regulate stress to a manageable level. Get familiar with your personal signs of stress, whether it’s lack of sleep or moodiness. Admit it when you are feeling these signs, and then check in with the list of things you can do to regulate. Maybe add a 5 minute meditation practice to your morning routine. Begin walking every day after work. Or try a new practice like yoga! Most importantly, don’t stress about being stressed. We all experience stress. Take some deep breaths and prioritize those activities that help you unwind.

Article by Bridget Lavin

Nest Health Connections

Nest Health Connections is a corporate wellness company revolutionizing health and happiness in the workplace. We create holistic customized wellness programs for employers and their employees.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3341916/#:~:text=Emotional%20stress%20is%20a%20major,of%20the%20liver%20and%20suicide.

https://www.helpguide.org/articles/stress/stress-symptoms-signs-and-causes.htm#:~:text=It%20can%20suppress%20your%20immune,and%20other%20 mental%20health%20problems.

https://medlineplus.gov/lab-tests/adrenocorticotropic-hormone-acth/

https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response#:~:text=After%20the%20amygdala%20sends%20a,as%20adrenaline)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4561403/#:~:text=Uncontrollable%20stress%20has%20been%20recognized,various%20hippocampal%2Ddependent%20memory%20tasks.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4774859/

https://www.powerofpatients.com/blog/chronic-stress-after-traumatic-brain-injury-tbi

https://my.clevelandclinic.org/health/articles/6406-emotional-stress-warning-signs-management-when-to-get-help

https://www.stress.org/self-assessment?gclid=Cj0KCQjwyt-ZBhCNARIsAKH1176Cn8JQvVUcIvryldrwh9H2sGPsaGQUHhs8ybhXMkCLoCh3QHF58xUaAvOUEALw_wcB

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469#:~:text=Almost%20any%20form%20of%20exercise,%2C%20gardening%2C%20weightlifting%20and%20swimming.

https://www.healthline.com/nutrition/stress-relieving-foods#The-bottom-line