The Impact of Stress
We all have had moments where it feels like everything is happening all at once. Things can be extremely overwhelming with school, work, and social events. We may think of stress as a superficial, short term feeling that goes away once the outside chaos has subsided, but that is not always the case. The effects of stress can stay within the body for hours and sometimes days after the stressor has vanished. The intensity of the body's response depends on the individual and how they handle the stressor- either focusing on their emotions, avoiding the situation, or nourishing themselves and acknowledging the issue. It's essential to understand the different types of stress, how each variety can affect the body, and how to handle yourself when faced with such situations. Knowing what to do is not only beneficial for your overall health, but it makes you feel SO empowered!
What s stress and what does it do to the body?
Stress is the body's response to any situation that poses demands, constraints, or opportunity (Riehl, 2019). There are two main types of stress that people face: Acute and Chronic. Acute is short-term and is most common. An example would be daily occurrences such as an exercise (yes, it's considered a "good stress"), or being stuck in traffic. Chronic stress is prolonged and can contribute more harm to the body if experienced too often. An example would be involvement in a toxic relationship.
When the body detects a threat, the brain activates the sympathetic nervous system which stimulates a response typically known as the "fight or flight response." The sudden release of hormones, mostly adrenaline, and cortisol, prepares the body to take action. Think about if you were face to face with a bear, you would feel more alert and ready to run. Your brain doesn't know the difference if you're facing a bear or a big presentation, it just knows to be on high alert. When the rush of hormones is constant, this can cause a lot of wear and tear on your body. Once the alert phase is activated, the goal of the body is to return to its natural, parasympathetic (resting) state and regulate hormone levels.
When in "fight or flight" mode, the body focuses all of its energy into systems that are necessary for survival and shuts off others that are not being used. Some that are suppressed are the reproductive and digestive systems. That’s why when you’re stressed or anxious you may notice you have digestive issues or you may have an irregular period. Ongoing stress can often go unnoticed, but it continues to impact the function of certain systems of the body. Stress affects inflammation levels, nutrient absorption, digestion speed, mental clarity, and many other things.
What causes stress?
This reaction is initiated by the presence of stressors - anything that triggers a physical response. What is interpreted as stress differs for each individual and their body- we all have our unique threshold and perceive situations differently. For example, one person may not mind public speaking while another may dread it and become extremely anxious.
Of course, not all stress is bad- an example of good stress on the body is through exercise. The actions wear and tear the muscles so they can rebuild, but you also get an increase in endorphins (feel-good hormones).
Some other common stressors include socializing, school, work, having a busy schedule, traveling, finances, lack of sleep, and poor diet. There has also been more research revealing that stress from earlier in life can impact our cells and gene expression, essentially storing emotions and increasing the likelihood of being triggered later in life.
How to handle stress:
Whether you're facing acute or chronic stress, the first thing you can do to help its effects is to recognize that your body is in a stressed state. Take note of how your body feels and take a break to ease yourself into a quieter state. We can benefit from identifying our stress and managing it better. The goal isn't to be stress-free all the time, that's unrealistic, but we can learn to weaken the effects of it by responding in ways that care for our being.
Stress management techniques will look different for everyone because we all experience joy and relaxation differently! Trying out a few different techniques can help you see what works best for you and what can become your go-to solution to stressful times. Some great things to incorporate into your stress managing toolkit include: moving your body (get that energy moving!), listening to music, reaching out to your support system, and meditating.
If you're in the moment and don't have the time to take a long break to calm down, focus on your breath until you feel calmer. Then, when you do have the time, you can pull out the techniques from your toolkit! It's all about finding something that works in the moment and then having more help if needed.
What's in my toolkit:
Through the years, as I have become more aware of listening and honoring my body's needs, I've learned the importance of handling stress better. I recognize now that when I experience pressure I feel out of control, my mental and physical health starts to act up. My goal now is to not let myself get to that point where my stress isn't taken care of and I end up in bed, symptomatic, and stressed about everything. It's the little things I do each day that build up to maintain a restful, supportive state.
I've developed habits of practicing yoga, going on walks, and meditating - all things that allow me to slow down, put life on pause, and connect with my body. If I need to calm down in the exact moment, I'll pause and focus on my breath - counting and focusing on the feeling. One of my other favorite things is to just dance it out!! I'll put on a song and just let it all go, free flowing, and jumping like a maniac! I suggest making a playlist that will uplift your mood when you need it. Here’s mine if you need some inspo!
By taking these actions to be more present, restore calm, and do something that we love, we're supporting our body and mind to be healthier and gaining control in a moment we may have felt lost.