Combatting our stressful lifestyles
Chronic stress is feature of modern lifestyles. With so many competing demands, our baseline for stress has increased, with the new norm being way above what is considered healthy. Everyone will encounter stressful experiences or periods throughout their lives. For example, stress related to a big presentation at work or the few weeks of the exam period each semester.
However, chronic stress is ongoing and overwhelming and can lead to a myriad of negative consequences on our physical and mental wellbeing. In fact, 72% of Australians believe that extended stress adversely impacts their physical health, while 64% suggest that their mental health is compromised by this. Naturally, when any part of our wellbeing is endangered, relationships, work, school, and general productivity suffers. Therefore, finding ways to reduce the amount of stress in our lives is a priority.
What does chronic stress do to the body and mind?
In response to acute stress, the body’s sympathetic nervous system (stress system) is activated by the release of the stress hormone, cortisol. When this system is on, you’re in fight or flight mode, resulting in an automatic increase in heart rate, blood pressure and breathing rate. The fight or flight response can be triggered by a perceived physical danger (such as encountering a growling dog on your morning walk) or as a result of a psychological threat (increased workload).
During periods of chronic stress, the body continues to produce hormones such as cortisol and adrenaline throughout the body. This creates wear and tear on the body and mind which may emerge as physical and psychological symptoms that impair our ability to attend to daily tasks. The severity of these symptoms can vary, with the most common being:
Aches and pains
Decreased energy
Difficulty sleeping
Disorganized thinking
Fatigue
Feeling a loss of control
Feelings of helplessness
Frequent illnesses and infections
Gastrointestinal complaints
Headaches
Irritability and reactivity
Muscle tension
Nervousness and anxiety
Trouble concentrating
Upset stomach
What can you do to manage chronic stress?
Activation of the vagus nerve can counteract the fight/flight response and trigger relaxation in our body. The vagus nerve is the longest cranial nerve in the body. It helps the immune system and inflammation response to disease. Stimulating the vagus nerve can directly turn on the parasympathetic nervous system (rest and digest system) which can make you feel calmer and help you think clearer.
Therefore, when you are feeling stressed, try some of these strategies to activate your vagus nerve:
1. Gargling. Gargle some water as hard as you can. You’ll know you’ve stimulated the vagus nerve when you begin to get a tear response in your eyes.
2. Breathwork. Deep slow breaths from the belly will stimulate the vagus nerve. Sit or lay down and breathe in as much as you can. Hold it for a second or two and then release the breath as slow as you can. Ensure that you exhale longer than you inhale. Repeat this 5-10 times.
3. Laughter. Laughter releases a tonne of neurotransmitters which can stimulate the vagus nerve.
4. Singing. Singing works the muscles in the back of the throat which stimulates the vagus nerve. Just be sure to sing at the top of your lungs for this effect to take place. A great place to do this is in the car.
5. Cold Showers. Cold showers are tough at first, but they can greatly improve vagal tone. As you adjust to the cold, the sympathetic nervous system lowers, and the parasympathetic nervous system gets stronger, directly affecting the vagus nerve.
References:
Lupien, S. J., Juster, R., Raymond, C., & Marin, M. (2018). The effects of chronic stress on the human brain: from neurotoxicity, to vulnerability, to opportunity. Frontiers in Neuroendocrinology, 49, 91-105.
Pereira, V. H., Campos, I., & Sousa, N. (2017). The role of autonomic nervous system in susceptibility and resilience to stress. Current Opinion in Behavioural Sciences, 14, 102-107.
https://www.nib.com.au/the-checkup/impact-of-stress-in-australia