Introduction-The Physiology of Stress
The physiological link of stress ties into what is known as cortisol. Our brain consists of several regions, some of which include the forebrain, midbrain, and hindbrain. The forebrain contains areas like the frontal cortex, which consists of the diencephalon and the cerebrum. Within the diencephalon are two main areas, which are called the thalamus and hypothalamus. The thalamus is responsible for coding sensory input, while the hypothalamus is a significant region of the brain in which hormones facilitate themselves through different body sites (1).
The hypothalamus has two areas; the anterior pituitary and the posterior pituitary. The anterior pituitary releases hormones:
- Adrenocorticotropic hormone (ACTH)
- Thyroid-stimulating hormone (TSH)
- Growth hormone (GH), prolactin
- Gonadotropin-releasing hormone or GnRH.
- These hormones release signals into the blood that circulate to the bodies’ distant areas and cause some response (1).
For example, corticotropin-releasing hormone or CRH is an amino acid peptide released by the hypothalamus due to stressful stimuli. This peptide secretes ACTH from the anterior pituitary. The ACTH that secretes from the anterior pituitary releases into capillary beds within the pituitary that eventually gets taken up into the blood and released throughout the body. These hormones find their way into the adrenal cortex (1).
Finally, cortisol is released within the adrenal cortex from cell bodies known as the zona fasciculate and contributes to the body’s metabolism. Cortisol is so essential that during times of stress, the body needs to regulate blood glucose. Cortisol assists in increasing levels of glucose metabolism during stress through a method called catabolism (1).
Catabolism is a method used by the body to break down essential fatty acids and glucose for fuel. This increase in regulation and breakdown gives us the energy that we need to carry out a task. Many physiological factors occur during catabolism, such as increased heart rate from the sympathetic nervous system, leading to higher cardiac output by the heart beating faster.
The increase in cardiac output means that the body’s tissues utilize more oxygen and nutrients. This form of physiology prepares an individual for the classic “flight or fight” response. Epinephrine or norepinephrine allows humans to react quickly to any particular stimulus (1).
The exciting thing about cortisol is that it can have very beneficial effects in the short term, although the long-term immune function can severely suffer. These are especially true for individuals who are already compromised in their immune system or have some chronic diseases such as asthma, diabetes, or cardiovascular disease (1).
Now that we know what stress is let’s see the top 10 ways to deal with stress.
PHYSICAL
1. Exercise!
Physical activity has proven to reduce the amount of cortisol (stress) in your body. The more oxygen you get in your lungs, the more it diffuses into those muscular tissues and releases endorphins and other neurotransmitters that are known for activating the brain’s reward system.
Exercise forms also include yoga, stretching, meditation, and anything that focuses on your breathing and can relax your muscles.
Overall, exercise helps you to blow off that steam, escape, and physically feel great, which leads to feeling emotionally secure and having more self-confidence.
2. Eat well.
Nutrition is important. It’s the fuel for your body and specifically for the function of your cells. If your cells are functioning correctly, then your body works adequately as well. This fact helps to regulate your emotions and those hormones when feeling the weight of stress. On where to start with nutrition, check out this post here.
3. Get plenty of rest and sleep.
Studies show that when our body lacks sleep, enzymes start breaking down in our bodies. We become short-focused, our brain lacks concentration, and physically we lack energy. Do yourself a favor and try and get that 7-8 hours of sleep. You’ll thank yourself later.
PRACTICAL
4. Break apart you’re to-do list.
Have a schedule, and start on the things that take the most energy and the most time. Especially in the morning, most people have the most liveliness from morning to midday. It’s vital to utilize that time where you can get stuff done.
5. Take note of your stressors
If you don’t know what is specifically causing you stress, it’s hard to know what to do. Whether it’s school, work, or relationships, you can note what is causing you the most stress to causing you the least stress. Then make a game plan in how you can make the most of those situations. Don’t be worried about what you can’t control; you’re focusing your energy on what you can control.
6. Ask for help
It’s essential to acknowledge when enough is too much. If you can get help from someone, whether your spouse, a friend, a family member or a co-worker, then get help. Don’t be afraid to ask for help. You’d be surprised how many people are willing to lend a hand or give support.
EMOTIONAL
7. Do the things that make you happy
Do things you love. Whether that’s spending time with family and friends, traveling, watching movies, taking naps, eating, sports, cooking, or doing something that makes you feel good. Set up a reward for yourself after a stressful moment to relax and come back fully recharged.
8. Practice introspection
Journaling your thoughts, talking to someone like a mentor, therapist, or friend you trust is crucial. You have to let those dark thoughts out because those negative thoughts drive the cycle to make you stressed.
9. Focus on being in the moment
It’s easy to get carried away with life and exaggerate when bad things happen. Put things into perspective, practice thankfulness. Write five things that you’re grateful for and put them where you can see them every day. Remind yourself of these things. Even taking moments of the day to say what you’re thankful for will help you stay present during the day and nudge you to remember your blessings.
10. Give yourself plenty of grace.
You’re human; you’re not perfect. You’re going to make mistakes. It’s never going to be ideal, but you can only control what you can control. Forgive yourself and be ok with letting go. Give yourself some self-love, smile, and move on.
Sources
Castillo-Quan, J. et al. (2007) Cortisol Secretion in Patients With Type 2 Diabetes: Relationship With Chronic Complications: Response with Chronic Complications. Diabetes Care. 30 (6): doi:10.2337/dc07-0104