Read this month’s column by Nurse Coach Meg Bonner about the science behind daily stress and how best to manage its adverse effects.
It seems that with all the perks of modern life comes an unwelcome consequence: increased stress. The constant noise from news cycles, social media and the internet is nearly impossible to escape. Rising financial pressures and economic uncertainty make everyday life a bit more challenging. It’s no wonder that the self-care industry, the self-help market, and automated de-stressor gadgets have found a goldmine among those who are tired, worn out, and exhausted.
Acute and immediate stress can be protective and beneficial to our body in the moment, but it is the slow trickle of chronic daily stress that really adds up over time. There’s been much discussion lately about the negative effects of chronic stress, and it really does affect our bodies more than we realize:
Immune System: Chronic stress and the production of elevated stress hormones, such as cortisol, can, over time, suppress the immune system’s ability to fight infections and diseases.
Hormones: Prolonged cortisol elevation can disrupt blood sugar regulation and increase risk of type 2 diabetes, interfere with thyroid hormone regulation, and contribute to weight gain long term.
Sleep quality: Increased stress can affect falling asleep and staying asleep, as well as achieving restorative deep sleep.
Nervous System: Long-term stress can contribute to anxiety, depression, and brain fog.
Cardiovascular System: Chronic stress can increase blood pressure and inflammation, which poses a risk for hypertension, heart disease, arrhythmias, and stroke over time.
The good news? You don’t need another fancy gadget or the latest self-help protocol. Here are several evidence-based strategies you can implement starting today that will help you confidently tackle stress when it comes knocking at your door.
Know your triggers
What tends to cause you the most stress—running late, constant phone notifications, balancing work-life priorities? What are your go-to negative coping techniques when you’re stressed–avoidance, substance-related habits, stress eating, emotional outbursts? Do you notice certain responses when you encounter these stressors regularly–increased heart rate, shallow breathing, clenched jaw? Noticing patterns and being mindful of your reactions helps to empower you to make small adjustments when each challenge arises.
Practice deep breathing
A quick search of the internet confirms significant and compelling statistics on the power of intentional, slow, deep breathing. This practice reduces heart rate, activates the parasympathetic nervous system, and reduces stress within just a few short minutes. Box breathing is an easy and effective strategy to start implementing today: inhale for four seconds, hold breath for four seconds, exhale for four seconds, and hold breathing for four seconds.
Regular movement
Walking for even five minutes helps to lower cortisol levels, increase endorphins, improve circulation, and decrease heart rate. Removing yourself from the stressful situation can actually help to increase mental clarity and offer a much-needed perspective shift!
Quality sleep
Deep, restorative sleep not only helps decrease cortisol levels, but it also flushes away other stress chemicals, such as adrenaline, that have accumulated during the day. Sleep helps repair and reset important brain pathways and functions.
Increase your resilience
Resilience is the ability to adapt, recover, and thrive in the face of stress, challenges, or adversity. It’s not about avoiding difficulties-–it’s about learning to handle them effectively. Resilient people tend to exhibit optimism, flexibility, self-awareness, and excel at emotional regulation. When you face the next stressful event, start by trying to shift your perspective from “I can’t handle this” to “I will find a way!”
Stress is part of life and likely here to stay in today’s culture. However, incorporating some of these simple tools can help you manage the stress and protect your body from the long-term negative effects. These strategies will not only help you put stress in the backseat but also help you build resilience and confidence in the process.
Meg Bonner, BSN, RN – NC-BC
Board Certified Nurse Coach
Email: megbonnerrn@gmail.com
Website: megbonnerrn.com
Follow me on Instagram: the.holistic_rn
