Stress is everywhere. For many of us, we feel stressed the minute we wake up and see the long list of emails waiting for us and it doesn’t end when we lay back down, wrestling with anxious thoughts.
Chronic stress is becoming all too common in our society. Studies put rates of chronic stress between 29% to 36%.
How can we address this stress pandemic? Holistic health may be the answer. But first, let’s dive into the science of what stress really is.
What Is Stress?
Stress exists as an evolutionary mechanism to keep us safe. When we were in danger, stress kicked our bodies and minds into high gear, giving us the skills we needed to escape safely. The same stress mechanisms exist in modern day, but the high-stakes stressors don’t.
When our body’s stress system is constantly activated, we can develop chronic stress, a mental and physical health problem that can have dire consequences.
First, let’s understand what stress is.
Stress activates three areas of the brain, according to researchers at Arizona State University. These areas are:
- Hippocampus: Memory
- Amygdala: Emotional processing
- Prefrontal cortex: thought and action
During a normal stress response, those three areas are activated and then given time to come back down to their baseline levels. During chronic stress, however, they remain heightened, disrupting these brain regions and the important tasks they have.
How does the stress response work?
The amygdala detects a possibly dangerous event, using a mixture of our instincts, memories, and physical stimuli. It sends an alert to the hypothalamus, a small part of the brain responsible for hormone secretion. The hypothalamus releases adrenaline and cortisol, our stress hormones.
These stress hormones work to increase heartbeat and blood pressure (giving you more energy) and increase sugar in the bloodstream (enhancing the brain’s ability to work).
With enhanced energy and brain functioning you can successfully navigate out of dangerous situations. When your amygdala senses no more threat, it helps return the body to its normal state.
However, with chronic stress, the body never fully returns. The stress response may spike and dip, but never fully relaxes.
The Impact of Chronic Stress
Chronic stress is one of the best examples for how the brain and body work together. When you are chronically stressed, your hippocampus will actually start to change: reducing its size and ability to receive input from other neurons. This creates:
- Difficulty learning
- Low emotional regulation
- Memory problems
- Weakened immune system
- Anxiety
- Depression
- Headaches and stomach issues
- Permanent changes to brain structure
It becomes a full mental and physical health problem, which requires a holistic approach to solve.
The Importance of Holistic Health
With the rise of chronic stress and the implications that has on our mind and body, researchers have been looking into the vitality of holistic health to address these common issues.
One study’s results led the researchers to make a unanimous claim:
“Mental health conditions make up an increasing proportion of overall disability in society. Treating mental health conditions is ‘every doctor’s business’ and should be given the same priority, a ‘parity of esteem’, as expected when attending to physical health needs.”
The study and discussion was specific to the importance of holistic health in young adult’s care, especially as it pertains to psychiatric conditions and chronic physical illnesses.
They found a surprising pattern between mental illness and physical illness:
“The pattern of mental ill health across one’s lifespan is the mirror image of that seen in physical illness. The peak age of onset of which mental illness occurs is adolescence and early adulthood.”
Physical and mental illnesses are arising at around the same age, which suggests some correlation between their causes and connectedness with their symptoms.
Lastly, they found that preventative holistic care is cheaper than treating the problems once they arise. Educating young adults on physical and mental health issues and encouraging them to practice healthy habits, stay on top of medications and treatment plans, and reach out when they don’t feel right are all cost-effective ways to address the mental health crisis currently being experienced.
For chronic stress, this means that medical professionals can’t just treat the symptoms of stress anymore (headaches, muscle aches, stomach issues, etc.) They need to treat the whole person. For example, if someone’s relationship is causing them chronic stress, simply prescribing them medication will not help with their issues.
They need a joint solution.
That is why many medical providers are beginning to offer robust referral networks. It isn’t always feasible for every individual to have a full team of specialists in the same practice (as is common in some inpatient and hospital settings). However, a similar set up can be mimicked through a network of care providers.
Lifebulb Therapy and Coaching, for example, recently launched its referral network. Other healthcare professionals, such as primary care physicians, family doctors, substance use therapists, group therapists, psychiatrists, and behavioral therapists, can now refer clients directly to their team of licensed mental health therapists.
This sort of referral network takes the pressure away from the client to seek out individual specialists and provides healthcare professionals the chance to communicate necessary data, diagnoses, and other pertinent information.
For anyone who is struggling with joint physical and mental health issues, this sort of multi-provider approach is highly effective in getting results.
Relaxation Techniques to Improve Physical and Mental Health
A major theme in holistic health is getting to the root cause of the problem. If your gut health is imbalanced, taking ibuprofen isn’t going to help. If your depression is caused by hypothyroidism, antidepressants and therapy will only go so far.
When it comes to chronic stress, our trigger is most likely in our physical environment. Some of these stressors can be avoided or gotten rid of once found. However, others are a part of life, like financial difficulties, a high-pressure job, sick family members, or environmental dangers.
In these cases, a holistic model of care can still be implemented using coping skills. Coping mechanisms are behaviors taken to reduce or mitigate distressing thoughts and emotions. They can be instrumental in decreasing chronic stress and allowing your body and mind to rest in a base state.
Examples of relaxation techniques and coping mechanisms include:
Navigating chronic stress can be overwhelming, but there are coping strategies and relaxation techniques that can help you find balance and peace in the midst of challenges. Here are some specific ways to manage chronic stress:
- Deep Breathing: Practice deep breathing exercises to calm your mind and body, such as diaphragmatic breathing or box breathing.
- Mindfulness Meditation: Engage in mindfulness practices to stay grounded in the present moment and cultivate a sense of peace and awareness.
- Progressive Muscle Relaxation: Try progressive muscle relaxation techniques to release tension and promote relaxation throughout your body.
- Yoga or Tai Chi: Explore gentle movement practices like yoga or tai chi to reduce stress, increase flexibility, and improve overall well-being.
- Journaling: Express your thoughts and emotions through journaling to process your feelings and gain clarity on stressors in your life.
- Healthy Lifestyle Habits: Prioritize adequate sleep, regular exercise, balanced nutrition, and hydration to support your overall health and resilience.
- Time in Nature: Spend time outdoors in nature to recharge and rejuvenate, connecting with the calming effects of natural environments.
- Art or Music Therapy: Engage in creative activities like painting, drawing, playing music, or listening to soothing music to express yourself and relax.
Remember, it’s important to find coping mechanisms that resonate with you personally and to practice self-care regularly. You deserve moments of peace and relaxation amidst life’s challenges. By exploring different techniques and finding what works best for you, you can cultivate a sense of calm and well-being even during times of chronic stress.
Reach Out to Your Team of Providers
If you are dealing with chronic stress, don’t wait to receive treatment. The impairment chronic stress can deliver to your brain and body can be severe. The best approach to chronic stress is often a holistic one. Ask your primary care provider if they can refer you to a mental health therapist, or search for one on your own who specializes in chronic stress.
