The Stress Epidemic

‘Stress’ has been a ubiquitous term in the last several decades, often thrown around to describe the pressures of everyday life as an often ‘catch all’ term, and while many often associate stress with mental symptoms, it exists just as much in the body itself, as in the mind.

While stress encompasses either a physiological and/or psychological response to a perceived or real threat in the environment, the response can in fact be modified with continued intervention and care.

Physiological stressors that put the body into a state of ‘fight or flight’ can be things like; lack of sleep, excessive caffeine usage, vigorous exercise, alcohol consumption, or even fighting a viral infection. In fact, anything that puts added stress on the body can be considered a stressor.

Some stressors, like exercise, can be good for the body, while others like excess stimulant usage can cause issues down the line for both mental and physical health.

When we think of ‘stress’ we’re often focusing more on the many mental stressors plaguing us in our day to day lives; excessive demands for multi-tasking, working long hours, excessive use of screens and digital devices, as well as financial and time constraints.

While scientific evidence has shown us that small amounts of stress can be beneficial, the point of diminishing returns comes quickly to many of us, and strategies for stress reduction become increasingly important.

What’s the Difference between Stress and Anxiety?

One of the key differences between stress and anxiety, is that stress is a physiological or psychological response to events outside of ourselves while anxiety is a state of arousal that is often internally driven.

Stress is often temporary and can be both positive as in the case of low levels of stress or ‘eustress’ which can promote cognitive and immune function, or negative as in the case of chronic stress or emotional distress due to trauma.

Anxiety is distinct from stress and has some of the key features below:

• Persistent and excessive worry and apprehension
• Can persist over time and may become generalized, affecting various aspects of a person’s life, unlike stress which is typically related to specific environmental stressors
• Often characterized by excessive and uncontrollable thoughts or concerns
• Often accompanied by physical symptoms such as: restlessness, tension, irritability, difficulty concentrating, and disturbances in sleep patterns
• Anxiety disorders, such as Generalized Anxiety Disorder (GAD), panic disorder, social anxiety disorder, and specific phobias involve chronic, debilitating levels of anxiety and can interfere with daily functioning and quality of life

 

Effects of Chronic Stress

Chronic stress can have negative effects on virtually every system in the body, including the brain & nervous system, respiratory system, adrenal glands, muscles, digestion, hormones, and reproductive organs.

Some common effects of chronic stress are:

• Muscle tension, especially in neck
• Increased headaches and migraines
• Negative effects on parts of the brain responsible for memory and learning
• Increased risk of Alzheimer’s and other forms of dementia
• Increased risk of burnout
• Increased heart rate and/or blood pressure
• Increased risk of heart disease and stroke
• Digestive pain, gas, bloating, nausea, loss of appetite
• Other digestive concerns
• Decreased libido and fertility issues
• Menstrual irregularities or low testosterone in men

 

Why Stress Relief is Important

Along with some of the signs and symptoms above, increased stress is associated with increased risks of countless medical conditions and can exacerbate the symptoms of almost any pre-existing condition.

Some of the concerns that stress relief practices can help with include:

• Childbirth
• Headaches, migraines
• Depression
• Multiple Sclerosis
• Cancer (during and after treatment)
• Pain Control
• Pre-surgery stress
• Quitting smoking
• Anxiety

Above are just a few of the concerns where stress management has been shown to make a difference. However, in pretty much any area of physical and mental health, balancing your stress levels can be beneficial.

Proven Stress Management Exercises

Below is a list of some exercises shown to decrease stress, bearing in mind that it is by no means exhaustive. Stress management is highly individual, so pick the strategies and techniques that work for you!

• Go for a walk or engage in other forms of exercise you enjoy
• Listen to music that relaxes you
• Try yoga, Thai Chi or Chi Gong (aka Chinese yoga)
• Spend time with your pet
• Journal about challenging situations or alternately things you are grateful for
• Spend time with uplifting friends or call someone close to talk with
• Spend time in nature
• Get a professional massage or swap massages with your partner or a trusted friend
• Spend time in spiritual or religious practices like meditation or attending a temple or church
• Try a laughter yoga session
• Enjoy a funny movie or book
• Get creative with activities you enjoy like painting, drawing, coloring, or photography
• Sit in a hot tub or sauna
• Simply adding ‘downtime’ to reflect or lie down outside of sleep can help reduce stress and improve recovery

Stress management is highly individualized- if there’s something you know that works for you, go for it and do you best to include it in your day!

Keep in mind that activities like scrolling social media or binge-watching shows are *not* as relaxing to the mind and body as they might feel initially!

How Can Naturopathic Medicine Help with Stress Management:

Naturopathic Doctors are trained similarly to Medical Doctors, but with a focus on more holistic lifestyle modalities like: nutritional supplements, diet, exercise, sleep hygiene, and lifestyle.

Because stress is such a prevalent concern and associated with so many other health concerns, Naturopathic Doctors will often make recommendations around stress management, particularly if you are presenting with elevated stress levels.

With a focus on individualized patient care, there’s no one size fits all approach to stress management. An ND will be trained to take into account your individual preferences and lifestyle when making stress management recommendations.

If you’re struggling with high amounts of stress that simple adjustments like increased rest and downtime aren’t helping with, seeking support can be critical for your health and wellbeing.

Seeking the support of a naturopathic doctor, with a background in stress management is a great place to start as an investment in your long-term health and wellness.

Disclaimer: The information provided in this article is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.