Stress is something we often casually mention in conversations, perhaps in relation to work, home or general life situations, but what is stress, and what does stress do in the body? And how can it be both a good and a bad thing? Let's explore this to find out.

Some stress is useful

Stress is linked to our survival mechanism (the fight, flight, or freeze response). The stress response is a beneficial system of the body which helps us deal with challenges that are immediate and which the mind and body interpret as dangerous. When it is triggered, the hormones cortisol and adrenaline are released.

Physical signs that we might be in a stressful situation include sweating, dry mouth, shallow breathing, and raised heart rate.

In a modern world context we might need a bit of the adrenaline produced by the stress response to prepare for and get through an interview for example. So whilst technically the interview isn't dangerous in a life threatening way, it's interpreted as such, with the accompanying physical, mental and emotional signals. Once the interview is over, the body will stop producing adrenaline and cortisol, and eventually the body will return to its normal state.

Longer term, ongoing stress, is not so good

What is less helpful is if the stress response doesn't get fully turned off, and the body doesn’t recover its balance (homeostasis).

This might be because rather than one single stressful thing (the interview), there are lots of continuing stressful things, perhaps with additional stressful incidents as well. So if work is not good and you dread going to work every day, that's creating a stress response in the body every day. Or if you're in a caring position and worry about a relative every day, the body isn't getting a chance to get rid of the adrenaline and cortisol produced by the stressful worrying.

Along with ongoing or chronic stress, sometimes the brain operates a bit like a faulty smoke alarm. The stress response might be activated when there’s just the merest whiff of smoke rather than a full-scale fire, or, when there’s no smoke (or stress) at all.

In addition, the brain may also lower the activation threshold, meaning the stress response is triggered from smaller and smaller incidents, and the body stays on high alert for longer each time.

Ongoing or chronic stress begins to have a harmful effect on our bodies in relation to a number of important systems. It can increase blood pressure, increase inflammation, dampen down the digestive system, cause sleep problems, lower immunity, cause mood fluctuations, cause muscular problems, and hormone problems.

But, do not despair!

Photo by Brett Jordan on Pexels

Pressing pause gives your body time to reset

The stress response can be actively 'dialled down'. Instead of the brain thinking everything is dangerous and it needs to stay on high alert, we can encourage it to switch into the 'rest and digest' or relaxation response. Although this response system isn't actively instantly, unlike the stress response, it can start to have an effect even after just a few minutes of calm, slow, deep breathing.

The relaxation response is the opposite of the stress response, and when we're in this mode, things like digestion, repairing and healing take place.

This is why when people are in relaxation (savasana) at the end of a yoga class, you may hear tummies gurgling: it's because the mind and body think "Aha, things are fine, there's no danger, I'm going to get on with some digestion and repairing now."

Yoga breathing, movements and mindfulness can help dial down the stress response

If we take five minutes throughout the day, to pause, enjoy some calm deep breaths ('belly breathing' or diaphragmatic breathing), and feel the body and mind begin to calm down, we can switch into the relaxation response, and dial down the stress response.

Alongside deep breathing, other yoga pranayama techniques can be very helpful to learn to help activate our relaxation response. These include practices with extended exhales, such as the golden breath, and ratio breathing, where you count the length of the inhale and exhale and make the exhale longer.

In addition, mindful movements and postures, not just from yoga but also practices like tai chi, can be helpful for activating our rest and digest response. As can mindfulness, meditation and massage.

Other fun 'reset' activities also help counter the stress response

If yoga's not really your thing, don't worry, lots of other things can help activate the relaxation response.

Make a list of all the fun things you like to do: going for a walk, listening to music, playing an instrument, dancing, singing, doing word puzzles, watching a comedy film wrapped up in a blanket etc.

When we do things we like and enjoy, (as long as they're not adventure-thrilling adrenaline junkie activities!), the body and mind can be convinced that we're safe, everything's fine, and it's ok to 'stand down', and relax.

Stress Awareness Day

For Stress Awareness Day (Wednesday 6th November 2024), can you identify one small action you could take which would make your brain and body feel good, happy, in a safe place and relaxed?

And longer term, how about adding some mini de-stress moments throughout the day?

I am experimenting with a 15 minute 'reset' activity during the working week after I've finished work, and even though I've only been doing this for about a fortnight it seems to be having a beneficial effect. Managing our cortisol during the day can help with sleep as it's less likely to spike and wake us up early. (I got this top tip from a book by Aviva Romm).

Free download for stress and anxiety workbook

I’ve barely covered the basics in this blog post.

If you want to learn more about the stress response and how you can manage stress better, please download my free stress and anxiety e-book, with accompanying audio breathing and meditation tracks and yoga videos, from my online resource library.

Have 1 minute of mindfulness in the Highlands of Scotland

Enjoy this 1 minute of nature sounds by a loch in the Highlands of Scotland.

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