Written by Sarah Lee.
The modern pace of life makes stress unavoidable for all ages, genders, and occupations. There is no way we can change the reality we live in and remove all stress factors. However, what we can do is take the challenge gracefully and learn how to deal with it in a healthy, science-proven way.
What is Stress and How Is It Dangerous?
Stress is a normal human response to internal and external stimuli that are perceived by our brain as dangerous or challenging. Stress responses cause a spike of adrenaline and cortisol in our blood, allowing us to immediately increase our concentration and throw all the available body resources into the fight with whatever it is. This is why it’s also called a “fight-or-flight” response, as it serves to keep us safe and alive.
Those short-term stress responses don’t cause damage to our health; however, it’s not the case when the fight-or-flight mode is turned on for a long period of time. COVID-19, for example, became one of the main stress factors that has a long-lasting impact on all people, according to the American Psychological Association (APA) report. Because of the long-term exposure to stress, from 2019 to 2023, mental health diagnoses increased from 31% to 45% among 35–44-year-olds, while ages 18–45 reported the highest rate at 50% in 2023. Chronic illnesses were also exacerbated among the first age group, increasing from 48% to 58% in the course of four years.
Nervous System and Stress Response
Our central nervous system has a part that’s called the autonomic nervous system. The name “autonomic” suggests that the system works independently and, on our unconscious level, controls such bodily functions as breathing, digesting, and responding to stress factors.
Behind the scenes, two constituents of the autonomic nervous system work together to take responsibility for our unconscious reaction to stress. First, there is a sympathetic nervous system that turns on the fight-or-flight response and:
- dilates pupils and airways,
- increases the heart rate,
- inhibits digestion,
- halts salivation,
- etc.
Second, there is a parasympathetic nervous system that returns our body back to normal and:
- constricts pupils and airways,
- normalizes the heart rate,
- initiates digestion and salvation,
- increases blood flow into the reproductive organs,
- etc.
The vagus nerve plays a crucial role in the parasympathetic nervous system. It’s, actually, a pair of nerves that stem from the brain, go down the neck, and branch out along the chest, abdomen, and pelvis. The vagus nerve serves as a communicator between the brain and other body organs (guts, diaphragm, heart, etc.).
Among all the variety of its functions, one is responsible for bringing sensory information about what’s going on in your organs to the brain and telling them when it’s time to turn on the parasympathetic system and relax.
How to Deal with Stress?
The sympathetic system comes into play not only when you’re facing a truly critical situation, like a car accident, but also in response to something trivial. It can be running a marathon, being late for a meeting, or not meeting a deadline. So, basically, the modern pace of life keeps our sympathetic system turned on almost constantly. This leads to chronic stress and inhibits our natural ability to switch on the parasympathetic response, i.e. relax during moments when it’s objectively needed.
Even though those responses are indeed subconscious, there are natural ways to trigger our parasympathetic system and activate it.
Mindfulness Meditation and Mindfulness-Based Therapy (MBT)
Mediation is a proven way to relieve stress, according to the study. In essence, it’s a session of conscious practice of attention and acceptance of your feelings, thoughts, and sensations. By giving yourself time to concentrate on the present moment, you’re reminding your body that there’s no real danger around you and that you can finally relax.
Stress often causes negative self-talk and an uncontrollable flow of thoughts, hence anxiety and depression. Mindfulness-based therapy (MBT) proved to be an effective treatment for anxiety, stress, and depression, as shown by a comprehensive analysis of 209 studies. In essence, MBT involves working with a cognitive-behavioral therapist and practicing mindfulness meditations and exercises.
Actually, mindfulness meditations can take different forms. It can be focusing on one’s breathing and bodily sensations, bringing awareness to all body parts, or sitting still and observing the environment around. Mindfulness can be stretched further into daily activities, such as eating and walking, when you effortfully try to feel every step and bite you take. You don’t need to be on the journey alone and, instead, make use of HeyWellness, where you can find lots of guided meditations for any problem you experience at the moment.
Yoga
Yoga is another science-backed method of inhibiting one’s sympathetic responses and stimulating the areas of the brain responsible for pleasure and relaxation. According to the study, yoga soothed anxiety and physical symptoms of stress when practiced together with meditations. By combining stretching of different muscle groups and meditating, you not only achieve tranquility of mind and increase serotonin levels but also reduce chronic pain associated with arthritis, Carpal Tunnel syndrome, and other conditions.
Vagus Nerve Massage
A high vagal tone means that your vagus nerve is more active and, hence, better at delivering the correct signals between your brain and organs. So, to activate the vagus nerve, you may try such exercises as:
Humming. It creates a vibration in your throat that massages the vagus nerve, which, in turn, can signal your brain that it’s time to switch to a more relaxed mode.
You can hum along to your favorite song or just for a few minutes while trying to concentrate on the sensation produced by it, and you will feel how the tide of stress goes away.
Deep breathing. Take slow, deep breaths, widening your abdomen instead of the chest. You can put your hand on your belly and feel how it goes up with every breath. Try to exhale twice as long as you inhale. For example, breathe in for 4 seconds and out for 8 seconds to give your vagus nerve a signal of relaxation that will be carried further to the brain.
Shaking and Yawning
Have you noticed how animals shake uncontrollably or yawn more often after experiencing stress? This is an evolutionary technique that allows the body to literally shake off the effects of the flight-or-fight response and calm down.
So, whenever you feel overwhelmed, start shaking with your whole body, mimicking the actions of, for example, a dog, and make yourself yawn, communicating to the brain that there’s no reason for tension and a high heart rate.
Is It Possible to Handle Daily Stress?
Triggers, problems, and challenges will always surround us, and there’s no escape from the responsibilities of normal adulthood. But it doesn’t mean that every challenge must shatter our health, keeping our bodies and minds in a constant flight-or-fight. Our brain tends to overreact to external stimuli, but we can speak its own language and consciously use our muscles and thoughts to show the brain that we’re calm and in control.
Author Bio:
Meet Sarah Lee, a passionate writer dedicated to exploring mental health topics on HeyZen. Sarah’s insightful articles on HeyZen delve into the nuances of emotional well-being, offering practical advice and thought-provoking insights. With a background in psychology and a deep personal interest in mindfulness practices, Sarah combines research-backed information with personal anecdotes to empower readers to prioritize their mental wellness. When she’s not writing, Sarah enjoys yoga, meditation, and connecting with others who share her passion for mental health advocacy.
Please also review AIHCP’s Stress Management Certification program and see if it meets your academic and professional goals. These programs are online and independent study and open to qualified professionals seeking a four year certification.