We tend to think of stress as a bad thing, and that’s certainly fair considering how many chronic diseases and mental health issues are stress related. But we often fail to distinguish between sources of stress and the body’s response to those stressors. In doing so, we downplay our ability to change how we perceive life’s slings and arrows, thereby mitigating the effect of stress on our well-being.
Understanding the body’s response to stressors and learning techniques to cope with stress are paramount for cultivating health now and minimizing the risk of stress-related disease in the years to come.
The physiological stress response is triggered when we perceive there is a threat. The stress response, commonly referred to as the “fight-or-flight” response, is mediated by the sympathetic nervous system. Coming face-to-face with a lion, tiger, or bear triggers the adrenal glands to release neurotransmitters such as adrenalin and noradrenalin, as well as the hormone cortisol.
For most of us, however, our stressors tend to look less like wild animals and more like rising inflation, work deadlines, and family responsibilities. While many of these stressors don’t pose a threat to our immediate survival, the body perceives them as a danger nonetheless, and launches the stress response to help us cope and perform.
Acknowledging where you may be taking on unnecessary stressors may be helpful. “Many people with anxiety tend toward perfectionist thinking,” says Dr. Katie Thomson Aitken. This might present as feeling the need to maintain a spotless home at the expense of getting enough sleep, for instance. “This is the type of stressor that can be changed by internal work to challenge and reframe perfectionism.”
When confronted by a stressor that feels massive, Thomson Aitken recommends reframing the problem by identifying what is within our control and what is not. “This type of thinking moves us from despair to hope,” says Thomson Aitken, “and can make a huge difference in how we experience a stressor.”
Many people are aware of the benefits of meditation, deep breathing, and yoga for stress management. But oftentimes these practices are overwhelming for those who are new to them and are already feeling stressed.
In this case, Thomson Aitken recommends getting back to basics by considering the foundations of health. Invest in your bedtime routine, nutrition habits, exercise regimen, mindfulness practice, and social connections. If that still feels like too much, choose one and watch what changes!
You may benefit from outsourcing your stress management so that you can feel taken care of. Consider acupuncture or massage therapy to reduce stress and promote relaxation.
Always chat with your health care practitioner before trying a new supplement to make sure it’s right for you. Supplements commonly used for stress include:
By Dr. Cassie Irwin, ND
Article Courtesy of Alive Magazine
When is the last time you truly rested? As the year draws to a close and a new one is set to begin, let’s recommit to rest.
According to registered clinical counselor Laura Henderson, rest refers to the act of giving our bodies and minds a break from constant stimuli. “Our society’s ‘hustle culture’ doesn’t value rest,” Henderson explains, “but rest is essential to mental health.”
Regular rest is thought to help us
According to author, physician, and researcher Dr. Saundra Dalton-Smith, people need seven types of rest to help recover from spending energy in seven key ways.
| Type of rest | Example |
| physical rest | either passive, such as sleeping, or active, such as massage therapy |
| mental rest | taking small breaks in your workday |
| sensory rest | taking breaks from screen time |
| creative rest | experiencing art or nature |
| emotional rest | includes everything from setting boundaries to expressing your emotions |
| social rest | focusing on relationships that lift you up |
| spiritual rest | finding belonging and purpose in your life |
Taking some time to contemplate each of these types of rest can help us uncover gaps and come up with an action plan. To start, it could be as simple as taking 10 minutes to savor a cup of tea every morning without any screens or distractions or committing to a daily after-dinner neighborhood stroll.
Another example is to adopt the “walk, window, water” tactic at work, explains Henderson. That means taking a strategic break every hour or 90 minutes in which you get up and walk to a window, gaze far into the distance (preferably at something in nature, such as a tree), and have a sip of water. This can give our busy minds a moment to calm down.
It’s important to remember that our need for rest is highly individual. To find truly restful activities for you, Henderson suggests checking in with your body and how you’re feeling as you go through your day. For example, you might find baking meditative … or you might find it stressful.
Our need for rest is also prone to change throughout our lives. If you’re a parent of young children, you may find that you crave some time alone or with your partner to recharge and reflect away from your kids. If you’re an introvert with a high-pressure career, you may find that you need extra rest after networking events.
Many progressive workplaces are embracing “proactive rest” to help increase productivity, reduce the risk of burnout, boost creativity and problem-solving skills, and improve employees’ quality of life.
Within a workplace setting, proactive rest can look like the following.
By Leah Payne
Article Courtesy of Alive Magazine