HOW STRESS AFFECTS YOUR BODY ~ FOUR WAYS TO COPE

There is no way to avoid stress, its part of life, but knowing how it affects the mind and body, and having some coping strategies can really help.

What role does the mind play when you are stressed?

The mind can generate stressful thoughts whether you encounter a real threat (I almost got hit by a car, so I ran out of the way) or a perceived threat (I’m going to be late for work). The body on the other hand, does not distinguish between a real threat and a perceived threat. This means that depending on how much stress is in your life, your body is continually reacting as if you were in real danger.

What happens to your body when you feel overwhelmed?

1. When your body detects stress, the hypothalamus reacts by stimulating the body to produce stress hormones. Adrenaline and cortisol can interrupt your body’s natural processes, increasing your risk of numerous health problems such as; anxiety, depression, increased weight gain, sleep deprivation, and digestive problems.
2. These two hormones set off the amygdala, the area of the brain that is responsible for detecting fear. This reaction increases your heart rate, raises yourblood pressure and temporarily increases your energy to the “fight, flight orfreeze” response.
3. When the amygdala is stimulated, it shuts down the rational part of the brain, theprefrontal cortex, the area of the brain that makes decisions. This reaction makes it hard to think or feel in control, and it’s why stress can make you feel disoriented.
4. When your body recognizes it’s no longer in danger, your hormone levels fall and your heart rate and blood pressure return to normal.

Modern work environments are increasingly pressured, they demand you always be “on”, and coupled with information overload along with other distractions, the amount of daily stresses have increased dramatically. This cycle means that your body is in continual “fight or flight” mode, which takes a huge toll on your health.

Here are four ways to cope:

1. Focus On Breathing – Slow, controlled breathing when you feel anxious can help you return to the present moment and lower your stress level. Deep breathing helps calm the “alarm bells” set off by the amygdala.
2. Exercise – Physical activity stimulates the production of endorphins, a set of hormones that affect receptors in the brain, often reducing the sensation of pain or stress. Research shows that just 40 minutes of exercise is enough to dramatically increase your mood.
3. Reject Negative Self-Talk – Identify and acknowledge any negative thoughts about yourself as merely thoughts and not facts will help release you into a state of calm. Be persistent – with practice, you will learn to “let go” and keep moving forward.
4. Forgive – Nobody is perfect. Holding onto resentment, either towards yourself or others, will only add to stress, worry and fear. Learning to acknowledge mistakes and releasing yourself from them will enable you to move forward with a clearer head and a lighter heart.

Knowing that your state of mind can affect your health is powerful. Strategies that steer you away of negative mindsets are not just superficial optimism, but integral and important to your health.

For our up-coming summer retreat please visit: http://www.dharmacentre.org/experience-mindfulness-meditation.html

For mindfulness tips and information please visit: https://www.facebook.com/mindsana/ or our website: www.mindsana.com for tips and guided meditations.