The Physiology of StressOur ability to respond to threat in an automatic way has helped to ensure our survival as a species. This response is known as the ‘FIGHT OR FLIGHT, OR FREEZE’ system. In an emergency these responses will help activate our body in order to deal with, run away from, or hide from a threat.
This is an incredibly useful system, and a complex one. The body responds to threat through an activation of the autonomic nervous system and a series of hormones such as Adrenaline and Cortisol. Yet, if the threat is a long term one, either real or a creation of our minds, the threat system is triggered, perhaps at a lower level , in a way that initiate the same physical responses. In the longer term, this can have a significant measurable effect on our health, contributing to feelings of un-wellness and even definable illness. We become fatigued both mentally and physically. The table below outlines some of the useful effects of our threat system, but also the negative effect of long term stress. You might also like to look at the video clip, where an eminent neurobiologist, Robert Sapolsky explains in an accessible way the complexities of our stress response. |
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IN AN EMERGENCY: SHORT TERM STRESS
HEART RATE:-The heart beats faster to get blood to the muscles which need to run or fight. BLOOD PRESSURE:-The heart pumps blood at higher pressure, getting it to the muscles more quickly. CIRCULATION :-The body diverts circulation from the skin & internal organs, and pumps it to the muscles needed to run or fight. We are not in REST AND DIGEST mode! MUSCULAR SYSTEM:-The skeletal muscles become tenser and ready for action. THERMOREGULATION:-We sweat more , to cool down from our exertions. CONCENTRATION AND EYE FOCUS:-Our mind and vision are focussed on the escape route. BREATHING PATTERN:-We breathe more rapidly &higher in our chest packing in the extra oxygen needed by the muscles, as quickly as possible. |
LONG TERM STRESS
HEART RATE:-We experience palpitations, tightness in the chest, these sensations alarm us, further fueling the anxiety. BLOOD PRESSURE:-We can develop high blood pressure. CIRCULATION:-Skin may look mottled or pale, the functioning of the digestive system may be affected, contributing to conditions such as Irritable Bowel Syndrome. MUSCULAR SYSTEM:-This tension if held over time restricts oxygenated blood flow through the muscle contributing to pain, including headache and low back pain. We may develop restrictions of movement and muscle twitches. Our body develops ‘armour’, as we become tighter and stiffer. THERMOREGULATION:-We become less able to regulate our temperature. This is different from menopausal hot flushes-although this type of flushing is also affected by stress. CONCENTRATION AND EYE FOCUS:-We may become mentally fatigued and fuzzy in our thinking. Our vision may blur a little, with eye strain and headaches. BREATHING PATTERN:-We develop inefficient breathing patterns, impacting our health and how we feel-see the breathe and unwind section! BEGINNING TO IDENTIFY UNHELPFUL BREATHING HABITS, AND BREATHING WELL CAN BE THE FIRST STEP TOWARDS REDUCING THE IMPACT OF STRESS. |
It's true that long term stress is not good for us. However it's also important to remember that stress can be very useful. If we had no reaction to threat we would not have survived a a species. Stress can also help us grow and learn, staying within our comfort zone can leave us under-stimulated as our world get smaller.
It can be useful to move out of our comfort zone from time to time, into what is often called the 'stretch and grow'zone.
Next: Breathing Well - Feeling Steady
It can be useful to move out of our comfort zone from time to time, into what is often called the 'stretch and grow'zone.
Next: Breathing Well - Feeling Steady