UNDERSTANDING STRESS
At the time of writing this post, Melbourne is in ‘yet again’ another lockdown (6.0 to be exact). Although Melbourne is not alone this time, with the entire state of Victoria, NSW and the ACT also in lockdown.
Lockdowns across the globe have had a profound effect in reducing the spread of the virus, which is saving lives and preventing the collapse of our medical systems. However lockdowns do not come without their own health implications. From mental illness, weight gain, domestic violence and various other chronic illnesses. Often accompanied or driven by STRESS.
It’s fair to say ‘stress’ is a common feeling among many across the country right now. Influenced by financial, political, medical, psychological & environmental distress.
To worsen the situation, the rates in which young children and teenagers are now also experiencing the impact of stress and mental ill health has sky rocketed. As a result of their own loss of freedoms such as socialising with friends, and/or indirectly from their environmental circumstances in which they live. Compounded by home schooling, reduced physical activity, and time outdoors.
It’s important to highlight that stress is a very normal part of life. It’s not however, designed to be a state of life.
‘Chronic’ (on-going) stress and its health implications run wide and vast affecting us physiologically and psychosocially, increasing the the rate of ageing and all cause mortality. However, not all stress is bad when harnessed appropriately, and there are many things we can do to improve our stress resiliency and reactivity to major stressful life events that are out of our control. Like a global pandemic.
FIRST, LET’S UNDERSTAND WHAT ‘STRESS’ IS.
STRESS can be considered as a normal physiological response to a situation where a system has been overloaded from its ‘normal’ capacity. In acute (short-lived) stressful situations this is a normal and healthy physiological response, providing opportunity for adaptation, growth and future resiliency. A common example of this would be the stress muscles are put under when weight training. The stress induced action causes muscle damage, followed by repair and growth during rest, which strengthens the muscles for future workouts. Another example is during an acute infection or injury. The body very quickly signals an inflammatory and immune response, directing energy and resources to heal the infection or injury. Ideally followed by periods of rest to aid in the recovery, from the stressful event.
During a stressful event, the Sympathetic Nervous System (SNS) is activated. An evolutionary survival technique commonly known as the ‘fight or flight’ response. Designed to prioritise survival mechanisms such as increased heart rate, blood flow to muscles, alertness & acute vision, over other physiological functions such as metabolism, digestion and growth, which are activated when in a Parasympathetic Nervous System (PSNS) state. Otherwise known as ‘rest & digest’
However, the SNS cannot differentiate between acute and chronic stressors, so when the stress is prolonged and on-going, such as with financial distress, the loss of a loved one, the lead up to getting married, or selling and moving house. The body continues to release hormones epinephrine, norepinephrine, cortisol, corticotropin (CRF) and adrenocorticotropic (ACTH) well beyond the normal physiological response. Leading to pathological outcomes on mental & physical wellbeing, that drive chronic diseases and illnesses.
One of the most surprising things I notice with many people though. Is that they don’t know or believe they are actually stressed. Because their presentation doesn’t reflect a Hollywood picture of stress…(Picture Marge Simpson losing her hair when she loses her marbles from stress).
Signs you might be stressed
Constipation or Diarrhoea
Irritability / anger / short tempered
Poor sleep / insomnia
Tired & wired
Brain fog
Inability to concentrate
“always busy”
Recurring illness or infections (eg. regular colds)
Increased or decreased appetite
Alcohol / tobacco / drug / medication use
Craving salty / fatty / sugary foods
Caffeine reliance
Low mood
Withdrawal from others.
Physical inactivity
Infertility
Muscle tension
How is stress affecting you?
Gastrointestinal dysfunction
Chronic stress reduces the function of the gastrointestinal tract leading to a gut dysbiosis (imbalance gut microbiome) and inflammation. Often presenting as IBS, constipation, diarrhoea, brain fog, recurring illness or infections & low mood.
Impaired immune function
Acute ‘short-lived’ periods of stress such as exercise and cold water immersion can have a positive effect on the immune system. However, chronic ‘on-going’ stress can have a detrimental effect on the immune system, reducing its ability to respond quickly and effectively. Often presenting as recurring illness or infections. Such as colds, flu’s, chest infections, cold sores, skin conditions and new allergies.
A common cold lasting 1-3 days annually isn’t cause for concern. But if you’re experiencing more than 1 cold per year, that lasts beyond a few days, you might want to check in with what’s influencing the recurring behaviour.
Cardiovascular disease (CVD)
It is well know that chronic stress is linked to an increase in cardiovascular disease. As stress increase blood pressure, heart rate and cardiac output. Placing excessive pressure on the cardiovascular system.
Inadequate Sleep + Insomnia
Sleep is fundamental to our health and longevity, with a growing body of evidence showing the severe negative impacts inadequate sleep can have on our health. Including; increased risk of CVD, diabetes, Alzheimer’s disease, overweight & obesity, and immune insufficiency.
Sleep is often one of the first things to be impacted during periods of stress, yet it’s probably the most critical element in managing stress.
Mental Ill health
Stress is a common trigger for mental illness such as depression and anxiety, often leading to unfavourable lifestyle & behaviour patterns, and medication use often accompanied by negative side effect. All further influencing a poor health.
Managing stress
Controlling the Controllable
Managing stress is easier said than done.
Although simple in theory, if managing stress were easy it wouldn’t be a global epidemic.
FIRST it’s important to fully understand what is causing the stress, and how you immediately react. Think physically, and behaviourally (eg. Rapid heart rate, anxiety, anger, increased or decreased appetite, online shopping etc).
SECONDLY, assess what you can and cannot control. In many instances there are elements that are completely out of your control (eg. COVID-19). Giving you the opportunity to stop and accept the uncontrollable for what/who they are. And instead, turn your focus to what you can control.
Letting go and accepting what you cannot control can have a profound effect on relieving you from unnecessary pressure during a stressful event. Providing space and clarity for actionable and productive work.
Taking action on the things you can immediately control can be a terrific stepping stone to feeling productive and useful. Further promoting self-worth and motivation.
Once you have shed the burden of the uncontrollable, remind yourself that only you are in control of you. And you get to decide how you think, act and view the world.
Breathe, Eat, Sleep, Move, Connect, Rpeat
We know the positive impacts a good diet, regular exercise, quality sleep and social interaction has on our overall health. So why not make it a priority. Why not give yourself the gift of feeling f*cking fantastic. Because you damn well deserve it.
And you know what, studies will show that healthier people are more likely to have a positive impact on another persons life too.
Side note* Online shopping, cocktails and chocolate are all wonderful things…But don’t solve problems.
BREATHE
Yep, breathing. The simplest and most effective quick trick to manipulate your body out of a stressed SNS state.
Place your hands on your belly and take a deep breath feeling your hands expand, then exhale completely feeling your hands slide back towards each other.
Note what your chest and shoulders are doing. Your shoulders shouldn’t be rising and falling.
Inhale 3-5 seconds
Exhale 6-10 seconds
Repeat 3-5mins
EAT
Eat a rainbow of fruits & vegetables, and a diverse range of lean proteins and whole grain carbohydrates.
Enjoying the occasional treat is totally okay, and can be good for the soul. But regular consumption of alcohol, processed foods and sugary sweets won’t be helping to manage your stress long term. In fact, it’s more likely to make it worse.
SLEEP
Establish a consistent bedtime routine that promotes adequate ‘unwinding and down-regulating’. Aim for 7+ hours of good quality sleep.
Keep your bedroom cool, and screen free with adequate air flow.
Get up at the same time every day, and always drink water before coffee.
MOVE
Regular exercise is a common first-line recommendation for chronic stress and mental health conditions. Aim to move every day, even if it’s stretching on the floor, or a 20min brisk walk.
Set small and achievable movement goals, and increase the ambition as you establish a routine.
CONNECT
Staying connected to friends and family is vital for health and longevity. So it’s important to carve out time to call your loved ones, or organise time together outdoors.
REPEAT - Establish a routine
Managing stress won’t happen over night, and you’ll likely fall victim to old habits now and then. And that’s okay.
What’s important though, is that you have the courage to keeping working on breaking unfavourable habits and behaviours that don’t serve you. This will take time and consistency.
Establishing a routine with habits that support your objective will be vital in the success and longterm effects of managing stress. However, you may need a helping hand to get the ball rolling.
Setting reminders, writing notes, or discussing your objective to your family, friends, peers or support person can be valuable to keeping you accountable and on track.
Journalling at the beginning or end of the day is also a great way to help you address and let go of unnecessary stress.
However you choose to tackle your stress, do it with compassion and respect to yourself.