STRESS AND ITS EFFECTS ON THE BODY
A testing center at Neuropeak Pro.
This blog is guest written by Lauren Allen of Neuropeak Pro, a leader in optimizing human performance either on the field or in the office by understanding and challenging the autonomic nervous system.
Most of us have suddenly found ourselves spending way more time at home than we’re used to. We’re working where we live, teaching where we live, and trying to exercise where we live – all the while, not knowing how long we’ll be doing so.
It’s a stressful time, to say the least.
And because stress and anxiety can have negative long- and short-term effects on our wellbeing, it’s important to find ways to manage this stress and anxiety.
Chronic vs. Acute Stress
Two common types of stress are chronic and acute.
A close call on the road or having to speak in front of a large crowd are the kinds of situations that might trigger acute stress. The effects of acute stress can be physical, emotional, and/or behavioral, but are typically short-lived.
Chronic stress, on the other hand, occurs when someone feels trapped in a bad situation. Whether it be an over-demanding job, an unhappy marriage, a desperate financial situation, or a global pandemic this is the kind of stress that starts to wear down a person’s physical and mental health over time.
The Physical Effects of Stress
First, it’s helpful to understand what stress is. Stress is the body’s reaction to change. When we encounter a stressor, the hypothalamus in our brains signals to our bodies to pump out a surge of chemicals, like adrenaline and cortisol.
These chemicals engage what’s called the sympathetic nervous system and triggers the fight or flight response. In this state, our heart rate and blood pressure rise. Bodily functions become disrupted, like our immune systems and digestion.
While some stress is good and healthy, long-term activation of the stress response can cause negative effects to our mental and physical health. Chronic stress has been linked to heart disease, sleep disturbances, weight gain, memory and cognitive impairment, as well as mental health issues.
The Effects of Stress on Mental Health
Both chronic and acute stress can cause a dysregulation of brain chemicals, like serotonin and dopamine.
While research is continuing to uncover the complex role these chemicals play in mood regulation, both serotonin and dopamine have been shown to have an important impact on depression symptoms.
Researchers once believed that low levels of serotonin were correlated with depression symptoms as well, but we now know this isn’t necessarily true. While dopamine dysregulation is tied to certain depression symptoms, serotonin is now thought to impact the way in which we process emotions, which can affect mood.
When we’re not under stress, our bodies regulate this chemical production in a way that helps us get a good night’s sleep, feel energized, and be able to regulate our moods in a healthy way. But when we are under stress – especially long-term stress, like a global pandemic – our chemical production can get thrown out of whack, which can put us at an increased risk for depression.
How to Manage Stress and Anxiety During a Crisis
Normalize Anxiety
It’s a common reaction to want to fight anxiety as soon as you start to feel symptoms. But it can be helpful for many people to pause before reacting. If you notice yourself feeling on-edge, take a moment to notice what you’re feeling. Some people find it helpful to simply tell someone that they’re feeling anxious. Ultimately, being able to acknowledge an anxiety symptom is the first step in knowing how to respond to it.
Combat Cognitive Distortions
It’s easy for our thoughts to jump to conclusions during stressful times. Part of being able to manage anxiety is acknowledging when you’re having a distorted thought. If the news coverage has you thinking to yourself, “I’m going to get sick and die,” stop and remember the facts. Reframe your thought to be, “I’m taking all the necessary steps to stay healthy according to the experts. I’m doing everything I should be doing right now.”
Get Enough Sleep
Adequate sleep is important for overall brain health and can help reduce anxiety symptoms. When we sleep, our glymphatic system works to clean our brains of neural waste. This system also provides a brain-wide distribution of compounds, including glucose, lipids, amino acids, growth factors, and neuromodulators. It’s believed that inadequate sleep prevents this crucial process from taking place, possibly contributing to mental health issues.
Try improving your sleep by reducing your blue light exposure before bed, keeping your room between 60 to 67 degrees, and writing down any anxious thoughts or to-do lists before getting into bed.
Eat Well
More and more research is supporting the idea that our gut and brain are closely connected, both physically and chemically. So much so, that our stomachs are referred to as our “second brain” by some scientists. Unsurprisingly, studies have also linked certain foods to contributing to feelings of anxiety, and other foods to helping reduce those feelings.
Some experts suggest that a plant-based diet, rich in omega-3s and seafood, could be the best diet for reducing anxiety. If you’re looking for more specifics, try looking into the Mediterranean diet and its heart- and brain-healthy elements.
Exercise
If you have anxiety, the thought of exercising during a stressful time may seem overwhelming. But the reality is that your body wants to get moving. Exercising releases endorphins and serotonin, which are natural, mood-boosting chemicals.
You’ll also end up breathing deeper, causing more oxygen to get into your bloodstream and travel to your brain. Since our brains require so much oxygen to function, this boost of oxygen can help bring your brain back to a calmer state. Just be sure to listen to your body. Start off with something mild, like going for a 20-minute walk, and adjust accordingly.
Breathe
When we take a deep breath in, our heart rate quickens slightly. As we exhale, our heart rate slows. Repeated deep breaths naturally brings our heart rate more in sync with our breath, calming our sympathetic nervous system – the bodily system that causes us to feel a fight or flight reaction. This process can also cause our brains to release endorphins, which are chemicals that have a natural calming effect.
It’s no coincidence that conscious breathing is the groundwork in so many types of meditation. This calming effect can be so significant that there’s research linking meditation to a reduction in stress, anxiety, and depression symptoms; as well as improved sleep and focus. So, during times of heightened stress, it’s not a bad idea to try meditation.
If you already do these tips regularly, it’s important to keep doing them during times of uncertainty. Maintaining healthy habits can provide a sense of comfort in itself.
If you’re still feeling anxious, consider counseling or our neurofeedback program. Both are great ways to help uncover why these feelings may be persisting and offer ways to address your specific areas of concern. Give Neuropeak Pro a call at 800.600.4096 to learn more or get started.
“Stress: Signs, Symptoms, Management & Prevention.” Cleveland Clinic, my.clevelandclinic.org/health/articles/11874-stress.
“5 Things You Should Know About Stress.” National Institute of Mental Health, U.S. Department of Health and Human Services, www.nimh.nih.gov/health/publications/stress/index.shtml.