Basic Physiology of Stress

7/30/2019 Basic Physiology of Stress

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Basic Physiology of Stress

In order to understand the effects of stress, we must

first understand the role of the Autonomic Nervous

System, which has two branches: the sympathetic

and the parasympathetic nervous system. When we

are in a stressful or threatening situation, our

sympathetic nervous system becomes activated,

meaning our brain goes into fight, flight or freeze

response. This stress response initiates a series of

actions, such as increased heart rate, respiration,

and blood pressure and a flooding of hormones, like

adrenaline and cortisol.

However, our bodies are built to adapt and re-

balance with the help of the parasympathetic

nervous system, which decreases our heart rate

and relaxes the blood vessels.

While these two branches of the nervous system are

built to maintain balance, many of us are living with

chronic stress, meaning our sympathetic nervous

system remains activated and on guard. Living in a

heightened state of stress, whether its due to work,

school, relationships or other circumstances, can


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have detrimental and long-term effects on the bodys

health and immune system.

Long-Term Effects (include but not limited to)

1.Heart problems

2.High blood-pressure

3. Weakened immune system- more susceptible to

infection, slower recovery rate and exacerbation

of pre-existing illnesses.

4.Skin problems

5. Pain- prolonged stress can increase muscle

tension, which increases neck and back pain,

headaches and more.

Responding to Stress

1. Recognize stress

Due to our fast-paced lives, demanding work, and

multi-tasking made easy technology, we often dont

realize when stress sneaks up on us. The first and

most important part of responding to stress is

learning to recognize when you are stressed before it

gets out of control.


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Stress Warning Signs and Symptoms

Cognitive Symptoms Emotional

Symptoms

Memory problems

Inability to

concentrate

Poor judgment

Seeing only the

negative

Anxious or racing

thoughts

Constant worrying

Moodiness

Irritability or short

temper

Agitation, inability

to relax

Feeling

overwhelmed

Sense of

loneliness and

isolation

Depression or

general

unhappiness

Physical Symptoms Behavioral

Symptoms

Aches and pains

Diarrhea or

constipation

Nausea, dizziness

Eating more or

less

Sleeping too much

or too little


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Stress Warning Signs and Symptoms

Chest pain, rapid

heartbeat Loss of sex drive

Frequent colds

Isolating yourself

from others Procrastinating or

neglecting

responsibilities

Using alcohol,

cigarettes, or

drugs to relax

Nervous habits

(e.g. nail biting,

pacing)

Helpguide.org

(Symptoms may be caused by other medical &

psychological concerns. Consult a physician and/or

psychotherapist if problems persist).

2. Know Your Limits

It is important to honor your own red flags of

becoming stressed by knowing your limits. When we

are in a heightened state of stress and overload our


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plates, daily tasks can become a juggling act and

interactions with others may become strained.

Honoring your own productivity, sanity and body may

consist of learning to say no, asking for help,

delegating, etc.

3. Control the Controllable: Your Response

I often collaborate with my clients in creating an

individual stress management plan, which is

comprised of tools they can use in the short and

long-term to reduce their stress symptoms. Each of

us has varying stressors, interests and personalities

and therefore responds differently to certain

methods. Below is a list of possible tools to add to

your toolbox.

Social support- Talk with friends, co-workers, family

& community members. The power of social support

is not only in sharing, venting and commiserating,


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but also in laughter, which has been shown to lower

stress.

Positive self- talk: The way we communicate with

ourselves can help us manage in tough times.

Positive self-talk helps us develop an inner dialoguethat can help lower our stress level by talking

ourselves down, so to speak, rather than spiraling

into anxious or worrying thoughts. When we get


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wrapped up in what ifs and become all doom and

gloom, we perpetuate our stress and further

decrease efficiency and focus.

Mindfulness & Meditation- Research studies have

demonstrated that mindfulness can help us reduce

stress and be more productive in the workplace.

Such studies also point to the efficacy of mindfulness

for a number of physical and mental problems,

including chronic pain, skin conditions, cancer

treatment, immunity, depression, anxiety, ADHD,

bipolar, panic disorders, personality disorders, and

other stress related disorders. It is no wonder that

corporations, like Google, Apple & Yahoo have begun

bringing mindfulness training in the workplace.

Other de-stressing activities include journaling, yoga,

listening to music, going for a walk, art/drawing,

exercise, or reading a book.

Denizs tip:While we dont always have time to fit

in a full gym workout or even a 5-10 minute

meditation, try to avoid an all-or-nothing attitude

when it comes to your tools. Even small doses can be

effective.


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The person who removes a mountain begins by

carrying away small stones. ~Chinese

proverb.

Basic Physiology of Stress

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