3 minute read
A BETTER YOU
WHY STRESS IS MAKING YOU SICK AND WHAT TO DO ABOUT IT
By Dr. Mercedes Giles , MD
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PHOTO BY DEPOSITPHOTOS.COM
IMAGINE THAT YOU’VE BEEN DROPPED off in the middle of the Amazonian wilderness during one of your nightly dreams. You immediately see a boat along the river, but standing in your path is a huge anaconda. You turn to run away, and behind you is a jaguar poised to pounce on its soon to be prey. Just when you think you’re dinner, a friendly envoy rolls through in a Jeep and scoops you up. You breathe a sigh of relief to not be on tonight’s menu. But when you think you’re in the clear---you notice that you’re rapidly approaching a cliff up ahead! As you near what seems to surely be sudden death, the dream ends.
Imagine how stressful that was! Your heart was pounding, your palms were sweaty, your mind was racing, and you probably even got the jitters or felt antsy. What you experienced was the appropriate physiological response to stress. It is commonly referred to as the “Fight or Flight Response.” The “Fight or Flight” response is mediated by the Sympathetic Nervous System and is necessary for survival in the event of immediate danger. Conversely, when the acute stress response is overstimulated, that may lead to complicated health problems. Let’s explore that in more detail.
Activating the acute stress response signals for the brain to stimulate the adrenal glands, which then produce hormones called epinephrine and norepinephrine. They are more commonly referred to as Adrenaline and Noradrenaline. These hormones trigger a cascade mediated by the hormone Cortisol. Elevated blood pressure and increased heart rate ensue, which will help you prepare to sprint away from that jaguar and anaconda. Simultaneously, your palms become sweaty to keep you cool on your trek. Your blood sugar is increased to provide you with energy while your immune system is suppressed. Don’t forget about those jitters! They will be helpful for keeping you aware and ready to defend yourself.
Although your life may feel like a jungle sometimes— thankfully, you don’t have jaguars, anacondas or even cliffs to think about. Unfortunately your physiology cannot differentiate between stress from immediate danger or work-related stress. So the same fight or flight response is activated whether you’re in midday traffic or you’ve been informed of a family
emergency. Persistent activation of the acute stress response causes sustained elevation of cortisol levels. Over time, you can develop hypertension which is defined as chronic elevated blood pressure, type 2 diabetes due to insulin resistance from maintaining elevated levels of blood sugar, panic attacks, anxiety disorder, and depressive disorder.
So with everything that’s going on today, how do you realistically gain control of your stress response and maintain your peace of mind? Well, I am glad you asked! Our physiology is not the only system that controls us. We are mind, body, and spirit. You can turn off the acute stress response when it is not needed by achieving balance between all three parts of yourself.
Mind. In a moment when you feel stressed but not in immediate danger, you can tell your body that you are safe. Taking this simple step will turn off the acute stress response and keep you present in the moment. You can step away from the situation briefly and return once you have calmed yourself. You can also use a breathing exercise to feel the calm to be able to address the issue at hand. “4- 7-8 Breathing” is a great inconspicuous way to breathe right where you sit or stand.
Body. The body follows the mind. By keeping your mind grounded in the moment, your rapid heart rate will subside, your palms will dry, your blood sugar and blood pressure will return to baseline. Maintaining a healthy diet and exercise regimen will make it easier for your body to respond properly. Limiting refined carbohydrates, caffeine, and stimulants is key.
Spirit. Your spirit is the essence, conscience, and guide that is keeping you centered and grounded. To cultivate your spirit requires quiet time for self-reflection and meditation. Regularly addressing your spiritual needs will give you the strength required to navigate the sometimes rough waters in life.
The acute stress response is important to help you survive immediate danger. However, knowing when and how to turn off the acute stress response is important to avoid long term health problems. Consistently caring for your mind, body, and spirit will give you the ability to control your stress, avoid illness, and maintain peace of mind.
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