The S word
Here’s a familiar topic for everyone, STRESS. Someone told me a few weeks ago that stress isn’t an emotion it’s the body’s physical reaction. Now all of you who have experienced stress (the majority reading this I’d imagine) might disagree with this. However, the statement does actually make sense, when we are stressed we feel all the physical responses in the body, but usually we would feel angry, sad, anxious or even excited (because stress can be beneficial in certain situations).
Stress is a common experience in our fast-paced lives, affecting our physical and mental well-being. Whether it's work deadlines, relationship challenges, or financial worries, stress can manifest in various forms. Understanding stress and how our bodies respond to it can help us develop effective coping strategies for a healthier, more balanced life.
Below we will discuss what physical responses that occur in the body in high stress situations and what we can do to help reduce and manage our stress levels.
What does this have to do with Muscle Therapy Australia?
Being located right in the middle of Sydney CBD we see a wide variety of patients with high stress jobs, some with high stress jobs PLUS kids AND a busy home life, or jobs which require them to operate on high alert and in a fast paced environment for most of their working day. This can then impact their daily life, with less time or energy to exercise, poor eating habits, alcohol needed to help relax, and build up of muscle tension.
Some conditions we see in the clinic which could be related to stress are:
TMJ (jaw) pain from clenching and grinding, which can be made worse during high stress times in life
Upper trap/neck pain with trigger points causing headaches and pain which can contribute to poor sleep and negatively affecting exercise routines
Slow recovery from injuries, this may not be directly related to stress but the effects of stress being poor sleep, poor diet, less exercise/movement can all then impact the body’s ability to heal.
General feeling of fatigue both physically and mentally.
We can help by specifically treating the areas of acute pain or chronic issues that may or may not be directly stress related but also in the long term, with regular massage treatments, we can help stimulate the parasympathetic nervous system to help bring the body out of fight or flight mode. Through the pressure of massage, we can directly stimulate the parasympathetic nervous system which can then cause the release of feel good hormones such as oxytocin, endorphins, serotonin and dopamine which can help reduce pain and increase calmness putting your body in a more relaxed state. Keep reading below to find out what your parasympathetic nervous system is.
What is Stress?
Stress is a natural reaction to external pressures or demands, known as stressors. These can be positive, like starting a new job, or negative, such as experiencing a loss. Stress activates our body's "fight or flight" response, a survival mechanism that prepares us to react to perceived threats. While this response can be beneficial in short bursts, chronic stress can lead to significant health problems.
The Stress Response: How Our Bodies React
When we encounter a stressor, for example, when an English person is confronted by a snake on a bush walk in Jervis Bay (me last weekend), our body undergoes several physiological changes. The eyes or ears (or both) send the information to the amygdala, an area of the brain that contributes to emotional processing. The amygdala interprets the images and sounds. When it perceives danger, it instantly sends a distress signal to the hypothalamus.
The hypothalamus serves as a command centre in the brain. It communicates with the rest of the body via the autonomic nervous system, which regulates involuntary functions such as breathing, blood pressure, heart rate, and the widening or narrowing of important blood vessels and small airways in the lungs known as bronchioles. The autonomic nervous system is made up of two parts: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system activates our fight-or-flight response and giving the body a surge of energy to tackle perceived threats. In contrast, the parasympathetic nervous system facilitates the "rest and digest" response that helps the body relax once the threat has passed. Below shows some of the changes that occur in a high stress situation.
Hormonal Surge: The hypothalamus signals the adrenal glands to release hormones, primarily adrenaline (epinephrine) and cortisol. These hormones increase heart rate, elevate blood pressure, and boost energy supplies.
Heightened Senses: Our senses sharpen, allowing us to respond quickly to danger. This is why we might feel more alert or focused during stressful situations.
Redirected Blood Flow: Blood flow is redirected from non-essential functions (like digestion) to vital organs and muscles, preparing the body for immediate action.
Suppressed Immune Function: In the short term, the immune system may be suppressed to allow for a quicker response to immediate threats, but chronic stress can lead to increased vulnerability to illness.
As the initial surge of epinephrine subsides, the hypothalamus activates the second component of the stress response system known as the HPA axis. This network consists of the hypothalamus, the pituitary gland, and the adrenal glands. The HPA axis relies on a series of hormonal signals to keep the sympathetic nervous system, fight or flight response, in action. If the brain continues to perceive something as dangerous, the hypothalamus releases corticotropin-releasing hormone (CRH), which travels to the pituitary gland, triggering the release of adrenocorticotropic hormone (ACTH). This hormone travels to the adrenal glands, prompting them to release cortisol. The body thus stays revved up and on high alert. When the threat passes, cortisol levels fall. The parasympathetic nervous system, rest and digest, is stimulated which then dampens the stress response.
Now in situations where your body is in a high stress environment for a long period of time, for example a very stressful job, stressful home life or an ongoing period of triggers keeping us in that fight or flight mode can have an adverse effect on our body.
Types of Stress
Acute Stress: This is short-term stress that arises from specific events, such as giving a presentation or taking an exam. While it can be uncomfortable, it often dissipates once the situation is resolved.
Chronic Stress: Ongoing stress that persists over an extended period, often due to ongoing pressures at work, financial difficulties, or unresolved personal issues. Chronic stress can lead to serious health issues, including anxiety, depression, heart disease, and gastrointestinal problems.
Eustress: This is positive stress that can motivate and energize us. It’s often experienced in situations like starting a new job or planning a wedding or in a competitive situation.
A certain level of acute stress or eustress can have a very positive impact on the situation at the time, as you’ve already read above our sympathetic nervous system can increase adrenaline, heighten our senses, boost energy, increase blood flow to muscles. All of these changes can be beneficial in a job interview or a sporting event.
The Effects of Stress
The impact of stress can be extensive, affecting both mental and physical health:
Mental Health: Chronic stress is linked to anxiety, depression, and other mental health disorders. It can impair cognitive function, leading to difficulty concentrating and memory problems.
Physical Health: Long-term stress can contribute to a variety of health issues, including cardiovascular disease, obesity (linked to poor eating habbits), diabetes, and gastrointestinal disorders.
Behavioural Changes: Stress can also lead to changes in behaviour, such as increased alcohol or drug use, poor eating habits, and withdrawal from social interactions.
Muscular tension and pain: As a lot of you will have probably experienced, when we are stressed we find it hard to relax and this can cause muscle tension in different areas of the body depending on the person. It can lead to jaw pain and teeth clenching or grinding. Migraines and headaches can then come from muscular trigger points and tension or could be blood pressure and hormone related.
Coping with Stress
Recognising stress and its effects is the first step toward managing it, we want to help stimulate our bodies parasympathetic nervous system to get our body out of that fight or flight mode.
Here are some other effective coping strategies:
Mindfulness and Meditation: Practicing mindfulness can help reduce stress by promoting relaxation and improving focus. Techniques like deep breathing and meditation can calm the mind.
Massage: regular massage can help stimulate the parasympathetic nervous system, releasing feel good hormones and reduce stress levels. It can also help directly treat some of the physical/muscular issues that may come from the body experiencing high levels of stress.
Exercise: Physical activity releases endorphins, the body’s natural stress relievers. Aim for regular exercise, even if it's just a daily walk.
Social Support: Connecting with friends and family can provide emotional support and help alleviate feelings of isolation. Talking about your stressors can also offer new perspectives.
Time Management: Prioritising tasks and setting realistic goals can reduce the feeling of being overwhelmed. Break large projects into smaller, manageable steps.
Healthy Lifestyle Choices: A balanced diet, adequate sleep, and hydration can help your body cope better with stress. Avoid excessive caffeine and alcohol, which can exacerbate stress symptoms.
Professional Help: If stress becomes overwhelming, consider seeking help from a mental health professional. Therapy can provide tools to cope and strategies to manage stress effectively.
Understanding stress and our body's response to it is essential for maintaining our well-being. By recognizing the signs of stress and implementing coping strategies, we can create a more balanced and fulfilling life. Remember, it’s not just about managing stress but also about fostering resilience and promoting overall health. Embrace the journey of self-care, and take proactive steps toward a stress-free life.
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