Stress and anxiety are not unique to you. They are a universal experience that all humans face. It’s a natural response from our bodies. However, it’s common for people to not fully understand the physical and emotional impact of stress on our bodies, nervous systems, and lives.
The power of stress is strong, but remember, you have the power to control it. If you are unaware, stress can easily take over your mental and physical health. To prevent this, it’s essential to act and find solutions. But first, what is stress? Stress begins in the brain. When the amygdala (the part of the brain that processes emotions) detects stress, it sends a signal to the hypothalamus. The hypothalamus then communicates with the rest of the body through the nervous system. One of the most common responses to stress is the ‘fight or flight’ mode. This evolutionary adaptation prepares your body to either fight or run away from the very thing that caused stress in the first place.
Your body’s stress hormones, like cortisol, increase when you are stressed. Elevated cortisol levels can cause symptoms such as muscle tension, cravings for salty or sweet foods, skin problems, sleep issues, severe fatigue, repetitive nervous behaviors, and difficulty concentrating. If you are constantly stressed, your body can get stuck in this stress response, keeping your stress hormones high.
It is essential to recognize when stress becomes a pattern and take steps to manage it. Techniques like somatic exercises, meditation, and breathwork can help calm your nervous system and reduce stress. Neuroscientist Andrew Huberman gave a fitting example on the Jimmy Fallon show if you are stressed and do not have time to do these things. “The fastest and the best way to de-stress is to lower your stress level in real-time,” says Huberman. It is called the physiological sigh, which happens naturally. We don’t notice it, which brings down your stress level immediately. “It’s a double inhale through the nose. The first one is a complete inhale, till your lungs feel full, and sneak in a little more air as second inhale and then long slow exhale through the mouth until your lungs are completely empty.”
If you notice, our breathing can be super shallow and quick when we are anxious or nervous. Even though we may say, “I’m okay,” we are not changing how we truly feel on the inside. It’s as simple as noticing your breathing when you are anxious and consciously taking deep breaths to help calm the nervous system.
Understanding the science behind stress and its effects on the body is crucial for effective management. By recognizing the symptoms and patterns of stress, and implementing techniques like somatic exercises, meditation, and breathwork, individuals can take proactive steps to mitigate its impact. These methods, supported by scientific research, offer practical solutions to maintain mental and physical health amidst stressful situations.