What do we mean when we say "stress?" (Simone Pirita)

The stress response, also known as "fight or flight" is a physiological process that occurs when we are in danger, or faced with a threat. In our everyday lives, we come across situations that trigger this stress response, whether it is when we are coming up to a big deadline, running late for an appointment, or preparing to have a difficult conversation. As a short-term reaction, this response is important because it makes us alert, improves performance, and provides us with motivation to complete the task at hand. If these moments are short lived, we are able to return back to a relaxed state, and our body can recuperate from the experience. However if these situations are prolonged or we continuously perceive experiences as threats, we start to live in a chronic state of fight or flight, which can start to negatively impact our overall health. To understand the process in which chronic stress evolves, we can break it down into 3 stages:

1. Alarm: there is a perceived threat that triggers the fight or flight response, which alarms our body to release cortisol (a stress hormone) and adrenaline. The body starts to experience physical symptoms of stress such as increased heart rate, muscle tension, perspiration, and shortness of breath, all of which increase alertness. To ensure that all of our energy is going towards dealing with this stressor, the body inhibits digestive activity. After the stressful event is over, the body can start to repair itself. Cortisol and adrenaline decrease, and we see the heart rate and breathing rate normalize. Digestion can pick back up and the body can enter a relaxed, healthy functioning state.
2. Resistance stage: If the stressful state extends for an abnormal amount of time, or if there are repeated stressful events that closely follow each other, the body adapts and develops an increased capacity to respond to the stressor. The body undergoes changes that we are not consciously aware of and so this chronically stressed state starts to become the new normal. At this point we may see changes in our mental health, such as irritability and cognitive dysfunction. If there is no intervention to reduce stress levels, it can lead to exhaustion.
3. Exhaustion stage: After a prolonged period of time where the body is trying to function under high levels of cortisol, it reaches a threshold and can no longer support this state. The immune system becomes compromised and we see a decline in bodily function. Our emotional, mental, and physical health starts to decline from the wear and tear that chronic cortisol has had on the body. At this point, the possible signs and symptoms that might be experienced are extensive, ranging from sleep issues, digestive concerns, anxiety, depression, high blood pressure, systemic inflammation, and more.

In our busy world, there is no way to completely avoid stress; however, we have many ways that we can help our body not only deal with the repercussions of stress, but also make our body more resilient, so that we may learn to perceive situations as less of a threat going forward. Here are some evidence based ways to reduce and prevent chronic stress:

1. Exercise: arguably the single most effective intervention to reduce stress levels. Exercise works at many different angles to reduce perceived stress. It reduces cortisol levels, helps to improve sleep, clears the mind of anxiety, and improves mood by releasing endorphins. Find a form of exercise that you enjoy, as this will be the most sustainable over time. Daily walks, cycling, yoga, or team sports for 30 minutes a day, 3-5 times a week can provide significant improvements.
2. Diet: When we eat nutrient-rich foods, the body creates an environment that is resilient and optimally functioning, which allows the body to adapt and react more efficiently when we are faced with stress. Foods to focus on are vegetables, fruits, protein, and omega 3-rich foods such as salmon. Try to stay away from refined sugar and processed foods as these can spike blood sugar levels, bring on fatigue and brain fog, and wreak havoc on the digestive and immune system.
3. Deep breathing: so simple, yet so impactful. Taking a deep breath stimulates the vagus nerve, which then sends a message to the brain to activate the parasympathetic nervous system (our rest and digest state). Practicing "box breathing" or simply focusing on 10 deep breaths can significantly reduce symptoms of stress and anxiety.
4. Reduce/alter caffeine intake: Caffeine acts on the body by activating the stress response, leading to wakefulness and alertness. This also means that it may bring on jitters, increased heart rate, and symptoms of anxiety. When drinking coffee becomes a habit, these feelings may become normalized and it can be hard to attribute the symptoms to the caffeine. Consider eating food before your first cup of coffee or switching to a less caffeinated option such as green tea (which also has brain boosting benefits)
5. Mindfulness: there are a number of ways that we can practice mindfulness, whether that is through yoga, meditation, journaling, or grounding. Mindfulness allows us to be present in the current moment, paying no attention to the past or future. It influences different pathways in the brain, helping to rewire pathways and regulate emotion and attention. It is important to practice mindfulness in low stress moments, so that this tool is ready when it is needed the most.
6. Green space: spending time in nature has been shown to lower cortisol levels, improve mood, and reduce symptoms of anxiety. Going for a daily walk or taking a book to the park can be extremely beneficial.
7. Supplements: In botanical medicine, there are a group of plants called adaptogens that help the body adapt, and develop resilience to stress. The research on their impacts is impressive and continuously growing and they might be right for you. Book an appointment with us at the RSNC to see if this is the right fit for you.

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