For much of history, mental and physical health have been treated as two different areas of medicine with their respective methods of treatment. But modern science and medicine have introduced a different approach: the mind-body connection.
Understanding the “Fight, Flight, or Freeze” Response
Before we dive into what the mind-body connection is, we must first understand what our body does when it is introduced to a stressor. When the human body finds itself in a dangerous situation, the Sympathetic Nervous System (SNS) employs what is known as the “flight, fight, or freeze” response. When this happens, the brain shoots adrenaline and cortisol chemical messengers to the rest of the body. These are known as the “stress hormones” as they affect blood pressure, elevate heart rate, and affect sleep patterns and digestion. This gives the body a short-term energy boost to escape a potential threat.
Effects on Overall Health
When there is chronic stress, a consistent sense of pressure, or overwhelm over a long period of time, the body is in a constant state of “fight, flight, or freeze.” This is because it cannot differentiate when there is an actual threat versus when there is not. Adrenaline and cortisol are helpful when escaping dangerous situations but large quantities of these chemical messengers over a long period can have adverse effects on the body, including:
● Insomnia
● Low mood or energy
● Digestive problems
● Headaches
● Muscle aches and pains
● Weakened immune system
● Inflammation
● Higher risks of heart disease and stroke
How to Manage Chronic Stress
The bodily systems that are in place to keep us safe are necessary and useful. They are biologically geared to protect us, but chronic stress must be managed in order to limit its effect on overall health.
Get active: Moving your body can counteract the SNS response with endorphins, also known as the “feel-good hormones.” Physical activity signals the brain to release these endorphins that can alleviate pain, lower stress, improve mood, and enhance your sense of well-being. Movement can be as simple as taking a five-minute walk, doing yard work, or anything else that keeps your body moving.
Shift your thinking: While it may be difficult to challenge our negative thoughts, we must try as the SNS activates at even the thought of a stressful situation. Thoughts like “I will never make it through this” trigger your stress hormones and can turn on your SNS. Mindfulness is a helpful tool when challenging the SNS as it encourages reflection on the feelings in our bodies and minds as the feelings come up. This can help identify patterns of stress that can be recognized and explored. Everyday mindfulness activities include meditation, breathing exercises, and yoga.
Ask for help: If you find yourself struggling with chronic stress and do not know where to turn, seeking out professional support may be a good option. Trained mental health professionals are a resource that can provide support and tools to help manage life’s most difficult stressors. Most evidence-based therapists are trained in Cognitive-Behavioral Therapy, which challenges negative thinking patterns and reframes them, a very effective treatment for those struggling with chronic stress. While stress is nearly impossible to escape in the hustle and bustle of today’s world, our health must be a priority. Managing stress is one way we can look out for ourselves to ensure the best chance of leading a physically and mentally healthy life.
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