Health Effects of Stress, and the Best Way to Relieve Stress
How to Manage Stress Levels
S-T-R-E-S-S
The motherloving bane of our existence.
Some of us live deep in the throes of stress (and maybe even thrive on it).
Others, like myself, prefer to avoid it at any cost.
When talking about stress and stress relief, your mind prooobably goes to things like:
relationship tension
traffic
work deadlines
kids’ schedules
family drama
what’s for dinner?!
And yes, those are all legit forms of stress (I do not have to tell you that!).
But what do our brain also views as stress?:
low blood sugar
gut microbiome imbalances (bacteria imbalances in your digestive tract)
food sensitivities
hormone imbalances
exposure to toxins
eating while multitasking (yep!)
Harmful Effects of Stress on Health
Impairs memory and cognition (decision-making, learning, attention, judgement)
Reduces the activity of immune cells
increases heart rate, and constricts blood vessels, leading to increased blood pressure
Stimulates digestive complications, such as:
the slowing of the contents of the stomach into the intestines (gastric emptying - feels like excess fullness), can lead to ulcers
increasing the movement of the large intestine (diarrhea, sudden urge to poo)
inhibiting the release of protective mucous in the GI tract, and increases permeability of the cells, leading to food sensitivities & leaky gut
Causes major imbalances in many endocrine (hormonal) functions in the body, including adrenal glands, thyroid, pancreas, kidneys, pituitary, and so forth
So, What?
I am not the first person to tell you that lifestyle changes, like eating a more healthful range of foods, reducing the number of commitments you say ‘yes’ to, or taking more time to breathe and meditate, are probably the most effective way to supporting your stress levels. (In fact, I wrote a whole guide to help you balance your blood sugar!)
But you have heard that all before. Those changes, while highly effective, can be difficult to implement well without understanding your bio-individual needs, too. Getting proper assessment can go a long way to reducing internal stressors, like food sensitivities and leaky gut.
For those of you who feel like it might be too big a change to REMOVE stressors, I want to take you through some less conventional methods of stress relief.
7 Ways to Reduce Stress
Stop being nice. While it’s true that kindness can actually lead to a healthier sense of well-being, when it is not in your personality to be bubbly and kind, it can be detrimental to your well-being. “Being nice because you’re afraid of not being nice” is how I like to put it. If it’s not who you are, it’s only going to impair your ability to express your self in full authenticity and honesty. Stop doing it. (here is one more reference in case you need more insight)
Give yourself 5 minutes of silence. No screen, no humans, no pets, no responsibilities - give yourself 5 minutes to sit by yourself. Do this once a day, or even better, do this 5 times a day.
Scream. During my research for this post, I could not find much in the way of scientific evidence for the benefits of screaming. There is a famous theory posed by Dr. Arthur Janov called Primal Therapy, that involved “primal screaming” as a way of releasing emotion.
I, and I’m sure many of you, can speak from experience, that a resounding “SHIT!” when stubbing your toe, somehow feels cathartic. Psychotherapist Gin Love Thompson puts it this way, “The physical vibratory sensations alert the nervous system and subconscious that this discharge is a conscious choice of absolution.”
Similarly, yoga teaches the lion’s breath, which is an audible exhalation. Again, I could not find scientific research, but many of us can attest to how we feel after doing it. I say it’s worth doing!
A word of caution - Screaming or yelling can hurt people around you. If you decide to implement screaming as a form of stress relief, do so in a well insulated room, alone. Another option is to scream into a pillow.
Masturbate. Orgasm stimulates opioid receptors in the brain, and increases levels of oxytocin. It improves sleep and lowers blood pressure, too. Whether self-stimulated, or with a partner, orgasm is the pure gold when it comes to stress relief.
Diaphragmatic Breathing (huh??) (aka: abdominal breathing). A 2017 study showed that salivary cortisol (stress hormone) was significantly reduced in subjects immediately after they practiced abdominal breathing. Plus it’s great for your core muscles, so your chiropractor will be happy.
Instructions for Diaphragmatic Breathing: Your diaphragm is a core muscle that is used to push air and carbon dioxide out of your lungs. While seated, place your hand gently on your belly. Breathe in deeply through your nose, expanding your belly (you should feel/see your hand move out with your belly). If your belly does not expand, you are breathing too high, and not using your diaphragm. It may take some practice. Keep trying.
Exhale through your mouth, flexing your abdominal muscles to “push” the air out.
A great practice for this technique is to breathe in for a count of 4, breathe out for a count of 6.
Schedule a day with no plans. Turn off all work emails and calls and give yourself permission to only do things you love (or do nothing!). Start the day by writing on a piece of paper, whiteboard, or your forehead (whatever it takes!): “Today I give myself permission to do ______.”
Take it from me - I have worked 2 jobs ever since I was 15. When I was in my 20s, my husband and I made a decision to take one day every week to not work. Sound crazy? I thought it was… We had our concerns (like, um, BILLS). But, when we started taking one day off every week, it changed our lives. We found were more productive during other 6 days of the week, felt more rested, and money never became an issue.
Ahem… taking a “day off” to clean your house, DOES NOT COUNT.
Laughing Chain. This is the ultimate… My older sister taught me this when I was a kid, and I will never forget it. grab your friends, your kids, your partner, whoever wants to join in. Lay on the floor or the ground, face up. Have another person lay perpendicular to you, with their head resting on your belly. The next person rests their head on the second person’s belly, and so on. START LAUGHING. Even if it is forced. Give your best belly laugh, and let the magic happen… (I want to hear comments from those of you who try this…)
Need more help remembering? SAVE THIS IMAGE. Make it your phone background, pin it to Pinterest, share it to Instagram - whatever it takes to keep you inspired to take charge of your health.
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What are your favorite ways to manage or relieve stress? Help others by sharing them in the comments below!
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