The Stress Effect
The holidays can be a time of wonder, joy, celebration, reconnecting with loved ones, and sometimes a little sprinkle of stress.
Stress, even just saying the word, can elicit a physical reaction in the body.
There are many effects that stress has on the body, not all of them being a negative. Sometimes stress can actually help to enhance our response to situations or allows us to be more creative in our solutions. Stress can also act as a motivator when it comes down to getting a task done before a deadline. Learning to manage and mitigate stress can also increase the body’s ability to adapt to new stressors. Once we overcome one stress, we are more likely to have less of a stress response to a similar stress in the future. This positive effect of adaptivity also helps to boost brain productivity and concentration. These positive stress responses are how we have evolved to survive and thrive in this world we live in.
But when stress accumulates and becomes chronic, this is where the negative health implications come into play.
The negative effects of stress run from your head to your toes.
Headaches? Could be a stress response.
Upset stomach? Maybe stress.
Picking up all the sick germs? Stress likely playing a roll.
Not sleeping well? Time to look at what is stressing you out.
Tight muscles? Stress.
Easily fatigued? Could be stress related.
Pelvic floor dysfunction? Yes, you guessed it; stress!
Unregulated stress impacts a lot of different body systems. Increasing blood pressure, interfering with sleep and immune function, disrupting your digestive system, increasing inflammation, and even impacting your pelvic floor health.
The pelvic floor reacts to physical and mental stress by contracting and holding itself. This may sound like a good thing if you’ve been focused on strengthening it, but it can have an impact on how the pelvic floor is able to function. It should be able to contract and relax as it supports the body. Having too much on their side of the scale can lead to many symptoms in the body such as incontinence, pelvic pain, sexual pains, bladder and bowel dysfunction, back pain, and more.
Managing stress in a healthy way that allows the body to be adaptive rather than reactive can help with mitigating the wide range of stress effects. The nervous system plays a role in how we show up for ourselves and others in our day to day lives. It helps us regulate our response as tasks or changes of plans arise. The nervous system changes the level of neurotransmitters as a response to our lifestyle choices, sleep habits, food choices, and external environment. Some medications will also influence it’s response.
Here are some top tips for supporting the body’s nervous system regulation:
Movement: regular body movement helps the body regulate neurotransmitter function, having a positive effect on our mind and body. This can look like walking for 30 minutes a day, yoga, structured workouts, dancing, taking the stairs, swimming, hiking – whatever movements feel safe and supportive for your body.
Breathing: not just the regular breathing that keeps us going on a daily basis, but intentional deep breathing. Allowing the diaphragm to expand and contract with the inhales and exhales helps to recenter the nervous system. It also brings in more oxygen to the body. This can look like taking 3 deep diaphragm breathes throughout the day, or more structured breath focused meditation.
Dedicated play time: schedule in time for things that you love to do. Plan a play date for yourself doing an activity you love, such as painting, visiting a museum, rock climbing, skating, window shopping, or a good gossip session with your friends.
Planned rest: allowing the body to have “do-nothing” days can be really supportive for the body. These days are for being intentionally lazy, and this is a good thing! In the business of our daily lives, combined with the hustle of the holidays, we also need days with nothing on the to-do list.
Nourishment: choosing the foods that make you feel your best and honoring your hunger cues and cravings will help to remind your body that you’ve got its back. You are listening to its needs and supporting it as best you can. Trusting when your body says you’re hungry and allowing yourself to stop when you are full and satisfied.
As you navigate the holiday season this year, have compassion, grace and kindness for yourself. Use the stress management techniques that feel most support to your mind and body. Wishing you all the best this holiday season!
References:
https://time.com/5434826/stress-good-health/
https://www.health.com/condition/stress/5-weird-ways-stress-can-actually-be-good-for-you
https://www.theguesthouseocala.com/what-is-nervous-system-regulation/
