[vc_row][vc_column][vc_column_text]As we embark on a brave new year, we have a fresh opportunity to evaluate our patterns, habits and lifestyle choices to ensure a more balanced state of well-being. But what about factors outside of our direct control, including issues we may face each day? Work demands, family responsibilities, financial pressures and interpersonal relationships can all take a toll on us mentally and emotionally, and this is nothing new. We earthlings have faced varying degrees of stress since our primal days.
The normal stress response
In humans, the normal stress response promotes physiological changes that have helped us to survive in times of fight, flight or perish throughout our history; it is a lifesaving aspect of human evolution hardwired into us all. This biological safety net was only meant for immediate stressors, however, brief periods of emergency in which stress hormones such as cortisol and adrenaline surge through the body, raising the heart rate, elevating blood pressure and preparing us to take life-saving actions, as necessary.
Chronic stress
As opposed to that short-lived, emergency stress response, the experience of chronic stress is not unlike existing in a pressure cooker. With our physiological response resembling an electrical switch permanently in the “on” position, we experience a seemingly perpetual surge of stress chemicals, which is damaging to our systems on many levels.
The stress-inflammation connection
When periods of mental and emotional strain are extended over time, those stress chemicals keep cranking, which activates the body’s inflammatory response, adding insult to injury. In one study, researchers framed chronic inflammation as a pathological condition characterized by continued active inflammation and tissue destruction, potentially leading to a wide range of age-related diseases including diabetes, cardiovascular issues and autoimmune disorders.
One reason chronic inflammation is so dangerous, as one research team learned, is because it induces oxidative stress, which can be defined as an imbalance between the production of reactive oxygen species (ROS) and their safe elimination. Chronic inflammation also reduces cellular antioxidant capacity, which should give us all pause, given that mutation and DNA damage from free radicals is associated with cancer and age-related disorders.
When stress becomes toxic
Toxic stress ? also called toxic stress syndrome ? obviously differs from “ordinary” stress. Moderate levels of strain can develop into toxic stress syndrome when they continue over time, and especially if we lack an adequate support system to cope with their potentially harmful effects. According to Elizabeth Keohan LCSW-C, MSW, LICSW, a licensed Certified Social Worker-Clinical with over 20 years of experience in the mental health profession, toxic stress syndrome symptoms in adults is characterized by:
- High hormone activity: the body’s “fight or flight” hormone, cortisol, elevates blood pressure and can lead to adverse changes in inflammation and compromise immune health. This sign of toxic stress syndrome can contribute to heart disease and chronic high blood pressure.
- Physical pain: Prolonged stress due to chronic pain, such as headaches and gastrointestinal distress—has been linked to chronic migraines and ulcers.
- Sleep disturbances and nightmares: These and other stress-related sleep disorders can lead to problems with attention and focus as well as anxiety.
Additionally, toxic stress may place people at risk for social withdrawal and impulsive or risky behavior, like being more likely to abuse drugs and/or alcohol, according to the National Alliance on Mental Illness (NAMI). Children who experience a neglectful or abusive home environment that results in toxic stress are more likely to become involved in an abusive relationship as adults. To place all this into perspective, many experts divide stress into three categories: positive, tolerable and toxic.
Positive stress
This is typically short-lived, with comparatively mild effects, like an elevated heart rate and stress hormone levels. Positive stress may include anxiety about new situations, issues around problem solving, or the challenge of learning something new and difficult.
Tolerable stress
Here we have an advanced level of strain, involving a temporary but serious stress response. This tends to be tolerable if one maintains a healthy support system and effective coping tools. Examples of tolerable stress include serious illness, injury or death in the family.
Toxic stress
This is the most damaging type of stress humans face, which is prolonged over time, and especially harmful if one lacks a support network and/or positive stress management techniques. Toxic stress is exemplified by exposure to domestic violence, bad divorce scenarios and extreme poverty.
How to combat toxic stress
If we wish to avoid the damaging effects of toxic stress, it makes sense to explore the best tools and tactics to protect ourselves ongoing, such as developing better coping mechanisms for turbulent times. We would also ideally become more aware of false expectations, personal triggers and individual stress reactions so we can proactively manage them in a healthy way.
If you find that your needs often take a back seat to those of others, learning to prioritize your mental, physical and emotional well-being is crucial. In fact, your health may depend on it, given how excessive stress can promote illness. Making your own well-being an intentional priority is an empowering discipline to cultivate. Scope out these insights on self-care for mental health.
Again, while we cannot always control the causes of toxic stress, we have the potential to individually mediate its damaging effects. In her book, The Deepest Well: Healing the Long-term Effects of Childhood Adversity, Dr. Nadine Burke-Harris, physician, researcher and advocate for the awareness of adverse childhood experiences (ACEs) offers six ways for people of all ages to combat toxic stress:
Sleep
Practice good sleep hygiene, including nightly rituals, such as “unplugging” from all media before sacking out and other practices that aid relaxation and prepare you for rest. Herbs and nutritional supplements can help, from homeopathic remedies like Hyland's Calms Forte Sleep Aid to melatonin to herbal blends like this gently sedating muscle relax or this sleep support If you still struggle with restorative sleep, a physician suggests trying these three things.
Exercise
Making regular fitness a priority supports overall wellbeing on every level, especially when the pressure is on. Yoga is an especially beneficial practice in supporting greater mindfulness, serenity and emotional resiliency along with profound physical benefits. Try this yoga flow to jumpstart your healthy 2024.
Nutrition
Try to eat a variety of nutritious foods each day with a major emphasis on fresh, whole, plant foods. Crowd out sugary, refined and industrially processed items with fresh produce, healthy complex carbs and ample vegan/plant-based protein. Consuming moderate, heathy meals on a regular basis helps support normal blood sugar levels, sustained energy and a calm and balanced mood.
Mindfulness
Practice mindfulness daily, even if it’s just a few minutes of deep breathing. By no means are you required to isolate yourself for hours to benefit from meditation-related practices. You may wish to create a personal meditation space, a cozy nook where you can also relax, read, dream or write in your journal.
Mental health
Your physical, mental and emotional health are tightly connected, and the whole package would ideally receive nurturing daily care. In addition to holidays and other periods of unusual stress, you may want to reevaluate your approach to those grey winter days if you are susceptible to seasonal mood swings. Seek professional mental health services if needed.
Stress may be inevitable, but it can also be managed in a healthy way with awareness combined with the right tools. Best wishes for a healthy, serene 2024!
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