The Impact of Stress on Our Body
Have you ever had a stressful day at work and found it difficult to relax when you got home? If so, you are not alone! As a nurse working in critical care for the past 8 years, I have found it hard to relax after a stressful day at work. I recently worked a challenging 12-hour nursing shift and found that I was on edge for some time afterward. This motivated me to learn more about what was making me feel that way. I wanted to know what happens to our body before and after a stressful event, and how to find better ways to cope after a stressful situation.
What happens to our bodies when we are stressed?
Stress occurs when physical or psychological stimuli disrupt homeostasis. The sympathetic nervous system (SNS) is activated when we experience a high-stress situation. The SNS is known as the “fight or flight” response, causing both hormonal and physiological responses. The adrenal glands release epinephrine, which increases our heart rate and breathing. If the body continues to feel threatened, cortisol is released from the adrenal cortex. Cortisol provides energy, allowing the body to stay on high alert. The stress response allows the body to properly handle challenges that arise. Some physiological changes that occur when the body is exposed to a stressor include increased muscle strength, cognitive activity, and blood glucose concentration. This response aims to help the body protect itself by allowing the person to be more capable of performing a strenuous activity. All these mechanisms are meant to protect you in a situation with an immediate threat.
What can happen if our body is frequently under stress?
When exposure to a stressor becomes intense, repetitive, or prolonged, it can lead to detrimental effects on the body. Chronic stress can show up as anxiety, depression, sleeping disturbances, heart disease, cognitive impairment, a weakened immune system, and more. General adaptation syndrome describes stress-induced physiological changes in three stages- the alarm reaction stage, the resistance stage, and the exhaustion stage. The alarm reaction stage is also known as “fight or flight”. This stage is the initial reaction when the body is under acute stress. The resistance stage starts as the body tries to repair itself and return to homeostasis. If the stressful event continues, the body will continue to secrete stress hormones. Over time, the body will adapt to coping with higher levels of stress. This will induce the resistance stage, leading to poor concentration and irritability. The body enters the exhaustion stage when a stressful event continues. This shows up as anxiety, depression, fatigue, and burnout.
How do we bring our body back to homeostasis?
The parasympathetic nervous system (PNS) is the opposite of the SNS and helps calm the body after a stressful event. The main purpose of the PNS is to “rest and digest” to conserve energy to be used later and regulate body functions. The PNS uses acetylcholine to activate muscarinic receptors, which decreases the heart rate, improves digestion, relaxes the bladder, and vasodilates the blood vessels in the body. Vasodilation decreases blood pressure and allows adequate blood flow to different areas of the body.
What are ways to de-stress?
· Adequate Sleep: Sleep is essential for our overall well-being. Sleep loss characterized by 4 hours of sleep per night or less for up to six consecutive nights has been associated with dampened morning cortisol awakening response and increased afternoon/evening cortisol levels. Adequate sleep improves your mood, brain function, and overall health. Healthy sleep includes how much sleep you get, the quality, and a consistent sleep schedule. Sleep allows your brain to remember, learn, and create.
· Going Outside: Studies have shown that being exposed to natural environments and greenery can help reduce stress. There is a positive connection between natural environments and overall wellness. Studies showed that the greater the level of nature, the more pronounced the benefit is in reducing stress levels. Also, vitamin D is generated by exposure to the sun and has been shown to help reduce depression. Going outside on your lunch break is highly recommended if you have the opportunity! *Please note that recommended sun exposure can vary from person to person.
· Talk Therapy: The goal of talk therapy is to help a person identify and change negative emotions, thoughts, and behaviors. This can be done either 1:1 or in a group setting. Talk therapy can help one identify ways to cope with stress and develop strategies to help handle a stressful situation. There are many different elements to therapy, and it should be tailored to meet the person’s needs.
· Journaling: Expressive writing decreases intrusive and negative thoughts towards a stressful situation. This allows the person to better cope with a stressor. Writing about a negative event can decrease the emotional impact. It is also beneficial to ask, “What went well and what could have been better?”. These reflective questions can help one better prepare for a response to a stressful situation in the future.
· Prayer: Prayer has been shown to calm the nervous system by shutting down the fight or flight response. This can make you less angry and less reactive to negative emotions. The practice of spiritual meditation has shown a decrease in stress and anxiety, as well as a more positive mood.
· Mindset: Mindset plays a huge role in how we react to a stressor. Sometimes it can be hard to completely remove the stressor from our lives, but we can work on ways to change our perspective towards it. Hans Selye, a pioneer in stress research and theory, stated that stress can have either a positive (eustress) or negative (distress) outcome. Studies have linked stress to personal initiative and productivity and “physiological thriving”. Some high-intensity stressful experiences have led to improved relationships, greater appreciation for life, and “post-traumatic growth”. Research has shown that how people cope with stress can anticipate future outcomes. There can be a lot of learning and growth opportunities through stressful situations.
· Healthy Foods: Research has shown that what we eat directly impacts how we feel. A diet that is high in the consumption of fruits, vegetables, nuts, and legumes; moderate in the consumption of poultry, eggs, and dairy products; and low in the consumption of red meat — is associated with a reduced risk of depression.
· Exercise: Studies have shown that people who exercise regularly tend to have more positive coping strategies and self-resources. This allows them to be more resistant to an acute stressor, which can protect them from poor health in the future.
So, the next time you find it hard to relax after experiencing a high-stress situation- take a deep breath and remember, this is how your body was made to respond to protect you! Minimize your exposure to the stressor as best as you can. Set boundaries and find healthy coping mechanisms that work best for you. And lastly, don’t hesitate to get help from others when needed.
References
A new reason for keeping a diary
Food and mood: How do diet and nutrition affect mental well-being?
Levels of Nature and Stress Response
Neuroanatomy, Parasympathetic Nervous System
Optimizing Stress: An Integrated Intervention for Regulating Stress Responses
Sleep deprivation and stress: a reciprocal relationship
Regular exercise is associated with emotional resilience to acute stress in healthy adults
Vitamin D Deficiency: Effects on Oxidative Stress, Epigenetics, Gene Regulation, and Aging
