How much damage does stress really cause – the facts
Learning how to handle mental and emotional stress is of utmost importance. Our central nervous system, as well as our adrenal glands, can be pushed into overload by difficult life events. Mental and emotional stress can put us into a fight or flight response from which it may be difficult to recover. Fight or flight responses are generated by our sympathetic nervous system. An example of fight or flight response would be your automatic, uncontrollable response to an automobile accident.
A chronic over-stimulation of our sympathetic nervous system can lead to suppressed immunity and adrenal exhaustion. I will describe some of the physiological effects of mental and emotional stress and provide a few techniques for managing difficult , sudden situations.
Chronic Stress: A Daily occurrence
Chronic sympathetic nervous system overload is a common experience for most of us. Running out the door in the morning without eating, coffee cup in your hand, getting stuck in traffic and having too much work to possibly accomplish in one day creates CHRONIC SYMPATHETIC OVERLOAD, thereby lowering our immunity. A single parent trying raise children, maintaining a home, keeping a full-time job, as well as taking care of themselves can result in sympathetic overload- I can think of so many personally . We all experience these mental and emotional stressors. Are they preventable? Is there any way to get away from all these sources of stress? Absolutely not. Our lives generate unavoidable stresses. Perhaps more so these days given the economy and more added responsibility . I for one can relate due a very heavy schedule and being a father .
Responding to Stress
What we do have control over is how we respond to stress. With mental and emotional stress there is a sequence of events that determines how we respond physiologically. It is within our conscious control to determine how these UNAVOIDABLE stresses effect us on a biochemical/hormonal level. We all need to have effective means for stress reduction. It could be meditation, exercise, yoga or tai chi.
Perception, Response, Internalization
Perception, response and internalization come together to form the body’s physiological reaction to an event. First, we perceive an event. Second, we respond to that event in a positive or negative fashion. And third, we internalize the event. Internalization is where we can get stuck. If the response is negative, we may internalize the experience negatively. If our perception of the event is negative and we begin to internalize the event in a negative fashion, this internalization process can damage our nervous system and hormonal system.
For example, imagine you are driving on the highway and are suddenly forced off by a car that cuts into your lane. You barely miss being in a accident. In general you may have one of two responses. You may swear and curse and feel angry towards the driver who put your life in danger. You will probably internalize the event and be upset and angry, maybe even for the rest of the day. Another possible response is to feel relief that you didn’t get hit and that no one was injured. You may think the other driver simply didn’t see your car or was forced to turn to avoid something or someone on the highway.
It’s easy to see which example would have a potential negative effect on your health. Staying angry for a whole day doesn’t hurt anyone other than the person holding on to the anger. With a negative perception and internalization of events the physiological reaction in the body can be long lasting. The healthier psychological response carries with it fewer long-term physiological effects. The event itself will cause a stress response involving the stress hormones adrenaline, epinephrine and cortisol. A scare like this will also put your sympathetic nervous system into a fight or flight response. These responses will last only a matter of a few seconds or minutes if we don’t internalize the event negatively. After these initial responses the body will reset and normalize.
Our individual perception and internalization of life events determines the positive or negative effects they will have on our health.
Shifting your concept
Another importan mental strain on cortisol and the sympathetic nervous system is concept shifting. Concept shifting occurs when we have to change our focus or shift our attention too often. This can occur in a busy work environment when you are trying to complete a complicated task and you are distracted by phone calls and other sudden interruptions. Forcing the brain to constantly shift from one subject to the next can be stressful and have a negative impact on cortisol.
Whether at work or at school, constant concept shifting will increasingly stress your cortisol levels and sympathetic nervous system. There are some positive things to be said about flexibility in thinking and being able to shift your attention to meet different demands. Nonetheless, your body perceives constant concept shifting as a negative stress. To the extent possible, it would benefit you to organize your schedule so that concept shifting is kept to a minimum. Since we can’t really change most of the situations that need concept shifting, we can counter balance the negative effects by incorporating behaviors that improve cortisol levels and reverse the sympathetic overload. This includes exercise and relaxation techniques like gentle stretching, yoga, meditation, and of course keeping our blood sugar stable!
Yes – that’s right ! KEEPING YOUR BLOOD SUGAR STABLE !
Simply take responsibility and address the cause before you become the cause.
Over the past 30 months I have assessed over 100 of my clients and friends using a questionnaire to help determine their physiological Loads. It is astounding how after qualifying most of them as high risk stressors , they disregard my advice and continue forward with the same symptoms not realizing that their health is heavily compromised . The shortsightedness leads to poor digestion , poor sleep-wake patterns, adrenal overload , and illness . Sure we live in tempered times and it takes an extra kick to finish the day , but really ! At what price ! Hormonal imbalance is usually a bigger sign or symptom of latent stage deterioration . Usually at this stage , they have crossed the Abiss and are well on their way to complete physical breakdown .
I’ve always preached to listen to your body – this would include food , sleep and stress .
Gary Jasmin is a CHEK Coach and Practitioner , Posturologist , Naturopath , Metabolic Typist .
For more interesting articles on Health , Fitness and Wellness feel free to browse his Newsletters at garyjasmin.com