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360 Fitness

Is your day got off to a smooth start? Here we are going to talk about STRESS. We’re heading into a busy time of year with new schedules, etc., and many people are feeling some pressure, and a lot of you think you should toughen up and “push through it.”

Spoiler alert: You can’t do it. That’s because stress isn’t all “in your mind.” It’s also in your body.

Your stress response system is a primal reaction. It’s hardwired into your system to keep you safe and alive.

Here is an outline of some essential things you need to know about stress and how it affects you – info that also will help you:

  • Use stress to your best advantage and
  • Learn how to conquer it, so it doesn’t run (and ruin) your life.

Stress can be a GOOD thing.

When your ancestors were under threat – whether it was fighting off a predator or dealing with everyday problems like feeding a growing family – their bodies responded with energy to keep them out of harm’s way.

Our culture has changed a lot since then, but our body’s wiring hasn’t. We react to stress the same way, except our stressors don’t require us to outrun a bear or worry about where our next meal is coming from, And that can have a significant impact on your health!

Here is a walk-through of what happens to your body during a typically stressful situation. Hang in there because it’s pretty eye-opening.

Pretend you have an interview for a potentially life-changing job at 8 a.m. next Tuesday.

You want this job, so you spend a lot of time researching and preparing.

But then, Tuesday morning, you wake up and look at your clock, and your eyes see that it’s 7:15 a.m. Your alarm didn’t go off!

Here’s a quick outline of what happens in your body.

  1. Your eyes send that information to your brain’s amygdala, which helps you interpret what you see and hear.
  2. Your amygdala says, “What the #@*&!!!!?”
  3. It sends a distress call to your brain’s command center, your hypothalamus, which talks to the rest of your body through your autonomic nervous system.
    Necessary background info: This system handles all of your involuntary functions, like the beating of your heart, your breathing, and your blood pressure. It works in two parts – the “sympathetic,” which is like a gas pedal, flooding your body with fuel to outpace danger, and the “parasympathetic,” which is like a brake, calming things down after risk passes.
  4. When your hypothalamus (a region of the forebrain) hears the distress call, it flips on the sympathetic nervous system, telling your adrenal glands to release epinephrine (aka adrenaline) into your bloodstream. Epinephrine is your body’s “GO!” juice.
  5. Your heart beats faster, sending blood to your muscles and other organs. Your airways open wide as your breathing speeds up, allowing more oxygen into your system. Some of that extra oxygen goes to your brain, sharpening your senses and making you more alert.
  6. To power all that action, the epinephrine also prompted your body to release fuel in the form of extra blood sugar and stored fat.
  7. All of that happens lightning-fast before you even have a chance to register that your alarm didn’t go off entirely! Your body does this to either give you the fuel you need to run away fast or go to battle.
  8. Then you jump out of bed and spring to action. You have a LOT to do in a short time, and so much is riding on this interview!
  9. Your body kicks on its second stress-response layer, your HPA axis, which consists of your hypothalamus, pituitary gland, and adrenal glands.
  10. Your adrenal glands dump cortisol (and more fuel) into your system to keep your accelerator on until the stress passes.
  11. When you finally hop into your car, you relax a little, triggering your parasympathetic system, which puts the brakes on your stress response so you can start to relax.
  12. But at the interview (which somehow, miraculously, you arrive at on time!), your sympathetic response kicks back on, keeping you sharp so you can nail the interview.
  13. On the drive back home, your cortisol levels dip back down, once again triggering your parasympathetic “recovery” system.
  14. As your blood sugar levels dip because your body releases insulin to gobble it up from your system, you feel yourself becoming hungry and tired, or maybe even “hangry” until you can get something to eat.
  15. If this is an isolated issue, you’ll go on your way, having a typical day.
  16. But if this is just the latest thing to happen in a series of stressful events – or if you never learned stress-management techniques – your body might not know how to put on your anti-stress brake.

Over time, this constant revving of your sympathetic nervous system can lead to health problems that can damage your blood vessels, cause high blood pressure and increase your risk of stroke or heart attack!

As you can see, learning how to trigger your body’s parasympathetic (aka “rest & digest”) system is an integral part of learning how to destress.

One of the most important things you can do to help destress is to take short “breathing breaks” during the day where you sit quietly and focus on your breathing. Calming your breathing calms your body!

Here are some other quick and easy practical tips: go outside for a short walk, listen to calming music, take a half-hour technology break, or read (from an actual book!). You’ll find yourself relaxing almost immediately.

Taking a few stress breaks during the day isn’t “weak.” It’s STRONG because it helps you take back control.

Working out and eating right also helps your body recover from stress.

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