The Stress Response: TIPS FOR EFFECTIVE STRESS MANAGEMENT

​Nearly everyone experiences daily stress to some degree. In fact, our bodies are equipped to counteract acute stress, but what happens as our bodies respond to continual stress over long periods of time?
​And how do we cope?
 

​Physiological Response to Stress

The body’s response to stress, also called general adaptation syndrome, includes 3 stages: alarm, resistance, and exhaustion.1 
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• Alarm: The alarm phase incorporates the fight, flight, or freeze response through release of hormones, such as epinephrine and cortisol. This can cause symptoms such as fear, rapid heart beat, and anxiety.
• Resistance: If the body cannot recover due to the continued presence of the stressor, the resistance phase increases hormone production to maintain high stress levels. This puts physical stress on the body and, over time, can exhaust its ability to be able to respond to stress appropriately. This phase may include feelings of frustration and limited concentration.​
• Exhaustion: The exhaustion stage occurs when the stressor continues to alarm the body systems leading to chronic stress which weakens the body’s ability to fight off illness. In the exhaustion stage, one may experience depression, fatigue, anxiety, or burnout. Disease states related to chronic stress include stroke, coronary artery disease, stomach ulcers, type 2 diabetes, and Cushing syndrome.1​

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Chronic stress can alter the way our genes are expressed and suppress the immune system. Many of the hormones released in the stress response limit the capacity of the immune system by reducing the function of white blood cells whose job is to fight off infections in the body. Inflammation is further accumulated in the gastrointestinal (GI) tract due to stress. Researchers have discovered a strong connection between chronic stress and irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD), for instance. In the cardiovascular system, stress increases heart rate and blood pressure, as well as the risk of clotting leading to an increased risk of heart attack and stroke.1 Over time, stress can also decrease sexual libido and sperm maturation, as well as irregularities in the female menstrual cycle.1
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Managing Stress

​Promote Resilience 

​Relax & Focus

Stress & Gentle Energy

We mentioned one of the major responses to stressors is to ‘freeze,’ which is not a weakness. It’s just another way that our bodies are wired to protect us. Notice when your body needs a break and take some time to recharge in order to prevent the build up of chronic stress. Learning to manage your stress response takes practice, but it’s important to integrate what works for you into your daily rhythms. Non-pharmacological therapies for stress reduction include regular exercise, healthy diet, and changes in lifestyle.2 Think about how some of the following ideas for stress management might fit into your lifestyle.

• ​You don’t have to be a competitive athlete to reap the benefits of physical activity for stress relief. Any type of physical activity serves to release endorphins (the “feel-good” hormones). Examples of exercise include walking, biking, taking the stairs, or practicing yoga. 
• Meditation and breathing exercises are beneficial in regaining a sense of calm. These practices can be done as you sit at your desk or while waiting in line. Several apps provide guided meditation or breathing! 
• Taking time for positive social connection promotes stress relief. Volunteering in your community or getting coffee with friends can offer opportunities for support and encouragement.   
• In the midst of a stressful schedule, sleep is often left on the backburner, but it is critical in managing the body’s stress response. Typically, an adult requires 7 to 9 hours of sleep nightly. If you’re tossing and turning thinking about your to-do list, creating a bedtime routine can help signal your body to prepare for sleep. Create a quiet, dark atmosphere and avoid using technology in the hour or two prior to sleep. Instead, pick up some light reading or listen to calming music.  
• Creativity is an excellent outlet for stress, even if you don’t consider yourself to be a very creative person. Try making something with your hands! Cook a new recipe, read an interesting novel, or doodle in a notebook. 
• Ever heard that laughter is the best medicine? It really does help to alleviate the body’s response to stress. Watching a funny go-to show or spending time with friends who always get you laughing could truly benefit your health. Check out this video for laughter yoga, too!  
• Working with a therapist could be a great idea if you feel overwhelmed by stress despite trying different coping measures. A professional could help you identify the source of your stress clearly and provide alternative measures to manage it in daily life.  
  
• Working with a naturopathic physician is beneficial for balancing hormones, including those involved in the stress response. A naturopathic doctor can also recommend supplementation and ways to support mood and nourish the adrenal glands so your body is better equipped to handle stress. ​

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Author

Daelyn Quinn is a graduate of the University of South Florida, Class of 2024. She studied Cell and Molecular Biology, as well as Spanish, and has been accepted into a nationally accredited Doctor of Naturopathic Medicine program. Outside of academic and professional pursuits, she enjoys exploring cities with friends and family, running outdoors, and reading next to one of Florida’s many bodies of water.

Edited by Kate Nemenzo.

​This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements. Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information. 
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References

1. Chu B, Marwaha K, Sanvictores T, et al. Physiology, Stress Reaction. StatPearls [Internet]. Updated 2022 Sept 12. www.ncbi.nlm.nih.gov/books/NBK541120/
   
2. Yaribeygi H, Panahi Y, Sahraei H, et al. The impact of stress on body function: A review. EXCLI J. 2017; 16: 1057-1072. Published 2017 Jul 21. doi.org/10.17179/exceli2017-480