When you think about all the stress in your life - does it feel like a good thing or a bad thing? We tend to have negative feelings about “stress/stressors” in general - and honestly, it makes sense.

But we have to recognize that our body is built to handle certain kinds of stress. Our endocrine system is set up to encounter a crisis, release the hormones that turn on fight or flight mode when they are needed and bounce back with resiliency when the crisis is over. For instance, if you are driving and see a child run out in the road, your reaction would be to tense up in your body and hit your brakes; one you see the child is safe, your body will relax and you will be able to move your foot to the gas pedal and resume driving. It’s important to have that stress hormone release so you can act quickly, and you might notice your heart is pounding for a few moments afterward as a result but then after several breaths, slows down.

This kind of stress can be a “good” stress - Good stress can motivate us and cause us to take action. When we are stressed about a big meeting, we work hard to prepare and then it’s over. The stress paid off and now it’s done - you might even do a little happy dance to release some of the residual stress hormones in your body.

However, most of us are currently dealing with “bad” stress - Bad stress tends to have no real end date. The difference between good stress and bad stress often hinges on its duration. If there is no true end date for our stressor (does that sound familiar?) our body releases hormones to keep us in fight or flight mode indefinitely. Our emotional health suffers over time and our physical health does as well. (1)

As we continue to encounter stressors coupled with uncertainty (no real end date), what are some ways to find relief?

Fiber : A diet with plenty of fiber (think vegetables and fruit) help to calm the inflammatory responses of both body & brain (like the amygdala - which is linked to our fight or flight response). (2)

Waking up at dawn : Exposing your eyes to sunlight first thing helps to better regulate your circadian rhythm which leads to better sleep and energy balance and cortisol curve throughout the day. (3)

Movement : A walk, jog or bike ride (especially in nature) is a good way to release stress hormones from the body. Even a few moments of jumping or dance can be a release.

Touch : Whether it is a hug from a loved one or a self massage, physical touch has been shown to reduce cortisol (4) Even hugging an inanimate object, like a pillow or stuffed toy, while talking on the phone with a loved one significantly reduces cortisol more than talking on the phone alone. (5)

*This information is intended for general informational and educational purposes only and is not a substitute for professional advice.

Sources:

1. Brackett, Marc A. Permission to Feel. Quercus, 2019.

2. Naidoo, Uma. This Is Your Brain on Food: an Indispensable Guide to the Surprising Foods That Fight Depression, Anxiety, PTSD, OCD, ADHD, and More. Little, Brown Spark, 2020.

3. Kim, Tae Won, et al. “The Impact of Sleep and Circadian Disturbance on Hormones and Metabolism.” International Journal of Endocrinology, vol. 2015, 2015, pp. 1–9., doi:10.1155/2015/591729.

4. Gallace, Alberto, and Charles Spence. “The Science of Interpersonal Touch: An Overview.” Neuroscience & Biobehavioral Reviews, vol. 34, no. 2, 2010, pp. 246–259., doi:10.1016/j.neubiorev.2008.10.004.

5. Sumioka, Hidenobu, et al. “Huggable Communication Medium Decreases Cortisol Levels.” Scientific Reports, vol. 3, no. 1, 2013, doi:10.1038/srep03034.