Stress is a doozy. It gets in the way of our overall well-being and feelings of wholeness. It can disrupt our sleep, cause chronic pain, heart palpitations, a sense of unease and muscle stiffness.
But we can take control of our stress levels, learn how to manage them and recover our mental and physical health. Research indicates that severe or chronic stress puts us at increased risk for physical and mental health conditions. In fact, stress is a common risk factor for many conditions that can shorten our lifespans, like heart disease, fatty liver disease, Type 2 diabetes, cancer, and mental health conditions like depression and even Alzheimer’s disease.
Chronic stress has also been linked to increased levels of inflammation, which often leads to health issues like cardiovascular disease, cancer and Type 2 diabetes. Unfortunately, we usually can’t outright eliminate the sources of our stress. We still have to go to work or spend time with that difficult in-law, and we definitely need to keep paying our bills.
But there are strategies we can use to lower our stress so that it stops being a source of pain and frustration (or literally killing us). And the better we manage our stress, the better our bodies will become at tolerating it. Researcher and health educator Emily Nagoski, PhD, calls it completing the stress cycle.
If a stress response is our body going into fight-or-flight mode — spiking our adrenaline because our brain thinks we’re being chased by a lion (even if that metaphorical lion is just a looming deadline) — then completing the stress cycle tells our bodies we’re safe. To manage the impact stress has on your body, you should regularly engage in three activities: physical exercise, breath work and mindfulness. Physical Activity Exercise is almost always a good idea.
Not only does it help our heart function better, boost our body’s ability to use oxygen and tone and build our muscles, but it also benefits our minds. When you move your body — whether jogging, dancing in the kitchen or walking briskly with a friend — your brain releases endorphins. These little brain chemicals are natural painkillers and make us feel better.
Exercise also clears your mind — it’s busy focusing on your physical actions — allowing your thoughts to move away from your current stressors. Breathing Exercises Deep breathing is an excellent way to calm your body down. When you take a deep breath, your body tells your brain to stop producing stress hormones.
Your heart rate slows, and your blood pressure lowers. All these actions together help you feel more at ease. When you’re feeling anxious or stressed, take a few minutes to breathe.