Stress. It’s always there. So, let’s talk about it - what can we do about it, and what does it do to us?
Stress isn’t always bad. For example, stressing our muscles makes us stronger, life changes us through stress, and stress can push us to have the tough conversations with ourselves and others.
But, stress also can cause problems inside our bodies. Stress triggers our fight or flight response, which can be helpful but causes problems when this response is chronically activated. In general, stress is considered problematic when it becomes chronic.
Here are some ways that stress can negatively affect our bodies:
- Stress can cause headaches and increase their intensity.
- Stress can increase the production of stomach acid, which can lead to heartburn.
- Stress can cause increased tension in the body, which can lead to more shallow breathing and shortness of breath.
- Stress can lead to increased blood pressure, which can increase the risk of heart attack.
- Stress can interfere with our reproductive system, erectile function, and lead to fertility issues and consistent menstrual cycles.
- Stress can affect our digestive system with changes in digestive speed, sensitivity to certain foods, and can lead to changes in your gut bacteria.
- Stress can decrease immune function.
- Stress can negatively impact sleep quality.
- Stress can increase depression symptoms.
How can we manage stress?
(1) Build connections with people. There is evidence that having deep interpersonal connections help decrease stress by providing a person to talk to about our problems with, a person to relate to and lift us up, and a way to help us realize that we are not alone in our stressors. Both deep connections and a sense of belonging can help combat stress, which can feel very isolating. For example, planning to spend time with other people throughout busy seasons can be helpful.
(2) Move our bodies. Movement, in whatever fashion works for you, is helpful for combatting stress. For me, the type of movement varies depending on the day. For example, I love running outside in nature when I’m stressed because it allows my brain to process things in a passive manner, and being outside is healing to me. Other times, I lift heavy weights to combat or manage stress, as this type of movement makes me feel powerful, which counteracts the powerless feeling I have when stressed. For other people, the form of movement might be Zumba, swimming, group exercise, or solo exercise. It is important to schedule these activities into each week.
(3) Find ways to normalize our nervous system. One powerful tool to do this is slowing our breath. Another option is to go for a walk without thinking about how far you are going or how fast you are moving, as being in the middle of nature can help calm the nervous system. For other people, reading a book calms the nervous system. It is important to figure out what helps you normalize your nervous system and then to use these tools as often as possible, even for a few minutes, to help keep us stronger and healthier.
If you are looking for a holistic approach to rehab any injuries or to revamp your exercise routine, reach out to us at E3 Physio, where we like to treat the whole person.
