The stress system

Formally known as the autonomic nervous system, this includes a sympathetic nervous system (fight-or-flight response) and parasympathetic nervous system (rest-and-repair response) which have the overall aim of helping us survive our environment and return to physical, emotional and relational balance. These are designed to switch on and off depending on our amygdala, which is the "switchboard” of the emotional brain - determining what we need to respond to via constantly incoming sensory information we receive (e.g., the media we watch, temperature shifts, pain signals). Our mind also tells us what to be stressed about as does our memory centre, which links incoming information to any past threats, as the body is designed to remember when it has not been safe in order to try and keep safe now.

With too much time in the ON position, our fight-or-flight system depletes us physically and causes heightened anxiety and hyper-vigilance - often referred to as an “endurance stage” of stress. Our whole body responds to either put up a fight or to escape. Where neither option is available we can instead numb and immobilise, known as the freeze response. We can get through times of stress to meet perceived threats like study or work deadlines, as well as respond to and survive extremely traumatic events - it is a part of being human to be able to deal with such times.

In his book, The Transformation, psychiatrist Dr James Gordon says “trauma comes, sooner or later, to all of us”.¹ The form of this can vary - childhood abuse and neglect, chronic illness and pain, poverty, loss of loved ones or heartbreak, and inequality and discrimination may each be traumatising to an invividual.¹ Throughout history there have always been famine, floods, and even plagues - such as that we have been experiencing recently with the corona virus pandemic, and resulting economic and fear pandemic. Right now, we all have the potential for chronic stress or trauma, depending on our circumstances, resource availability, and support levels.

As we hit the arbitrary start of a new year, we can hopefully take time to create the conditions of a rest-and-repair stage. This allows us some respite, some restoration, and a chance to reflect on improving what we can for our future. Here are 8 of my top options to revive stress levels this Summer.

1. Sleep

   I’ve listed this first because I was trained to target sleep first if someone as trouble in this department, such is the impact it can have on stress, anxiety, depression and other such concerns. A new study has confirmed this idea, finding that out of the wellness trifecta of diet, exercise and sleep, that sleep may be the biggest needle mover.² This study examined young adults from both the USA and NZ, and findings suggest that sleep quality may be more important than sleep quantity.² To get good sleep quality we need to be relaxed enough in the evening to get to sleep and process through the sleep stages and wake up feeling restored.

   Plenty of research from the Center for Human Sleep Science also supports the need for sleep quantity, with most adults requiring 8 hours per night for optimal health over the life span (and not more than 9 hours). Stress and anxiety are major sleep quality and sleep quantity disruptors, as these can derange stress hormone production (e.g., cortisol and norepinephrine) and the excitatory neurotransmitter glutamate while simultaneously reducing calming brain activity (e.g., GABA production). So, finding ways to feel calm before bed is vital as well as being able to relax and return to sleep during the night if you wake (i.e., breathing and mindfulness practice). To recover from chronic stress resulting in exhaustion, sleeping until 8-9am (where possible) may be most restorative for the nervous system. Other sleep helpers:

   ~ Early morning sunlight exposure and reduced evening light exposure/screen use in the hours before bed

   ~ Avoidance of the known sleep disruptors alcohol and caffeine

   ~ Finishing meals before 7pm so digestion occurs before you are trying to sleep

   ~ Taking a good quality magnesium before bed to help relax mind and body (e.g., magnesium citrate - 300mg)

   ~ Establishing a relaxing evening routine - read, write, drink herbal tea, play quiet music, light a candle.

2. Clear your schedule for one full day each week

   Use the free day to do only things that relax you or bring you joy (Sunday’s are often a good day to choose). Sleep in until 8 or 9am, read or listen to a book, get out in nature, make your favourite herbal tea or meal, do at home yoga or go to a class, write in a journal, spend time talking to a friend or family member – choose what appeals to you as we are all very different (e.g., if you are extroverted you might want to be around people to recharge and if introverted you may require solitude). In my opinion and observation, a screen/device binge is not included here as it is a distractor/numbing method that keeps the stress response active, rather than a relaxer. So best to turn your phone off or put on silent for some or all of this restorative day. Create your own unique list of nervous system relaxers - what works for you?

   ~ List the people, places, activities that help you feel calm or present.

   ~ List those which increase stress in your body.

   ~ Do more from the first list and avoid things on the latter on this day.

   ~ If a full day isn’t possible then finding even one hour can also be a step in the right direction.

3. Breathe to help your body feel safe and calm, right now

   Use the simple 4-7-8 breath technique (breath in through your nose for 4 seconds, pause for 7, and then exhale through your mouth for 8) and practice and repeat this for 5-10 minutes daily. If you prefer not to count or struggle with with particular technique, try a more simple belly breathing exercise. Sit comfortably or lie on your back and breath in through your nose allowing you belly to rise, then breathe out through your mouth allowing your belly to fall – focus on making your out-breath longer than your in-breathe to bring your relaxation response online. If you get distracted by thoughts just notice each thought and come back to your next breath. Or, if you like to have a guided voice (this can be helpful when first learning how to breath for relaxation) use my preferred free App Smiling Mind. I often recommend their 7 minute exercise called “deactivate fight or flight,” to start the day off on the right foot or to help relax at bedtime.

4. Switch out processed foods for real food

   Processed foods have a multitude of non-nutritious ingredients that can have adverse effects on mental health and wellbeing for many people. These can detract from a calm nervous system and may activate or exacerbate stress via the gut-brain-axis and enteric nervous system (your guts “second brain”). So these foods may stimulate a stress response for some people, be harder to digest, have lower nutrients needed to support stress, as well as can contribute to overall inflammation in the body and brain. Notice what it is like if you swap these for fresh real food sources focusing around protein and healthy fats and some complex carbs.

   Resources like the Whole30 can help guide this as well as following a Mediterranean type diet such as that researched at the Food and Mood Centre. If you decide to add processed foods back in after this break then really notice what impact they have on your energy, brain function, physical health symptoms, sleep, mood and anxiety levels. Knowing the impact of food on your mind and body is powerful and is a step towards change, if this is desired.

5. Take a coffee break

   This recommendation always makes me unpopular. Coffee is the most commonly used psychoactive drug around the world and is beloved by many dependent drinkers. But it acts as a nervous system exciter and can contribute to anxiety or fatigue especially during a chronic stress stage. There are genetic variations that make people more able to metabolise coffee with less obvious downsides, however regardless of this, it is still a stimulant drug. Choose a 1- to 4-week window to cut down and completely stop coffee (and other forms of caffeine like coke, energy drinks, caffeinated tea and even chocolate, sorry) - be prepared for temporary headaches, fatigue and low motivation or even flat mood or irritability. Caffeine can cause increased stress and anxiety for many people who are caffeine sensitive - you only know by cutting it out for a period of time then re-testing it to see how you feel. If you are quite sensitive but love coffee then, after the break ends, move over to water-treated decaf or cherish the occasional half-strength cup on more relaxed days (e.g, the weekend) - and thoroughly enjoy every sip! While coffee cessation is usually a hard step to take, many people who take it report major benefits and once through the withdrawal often report feeling much more energised and calm. There is only one way to find out :)

6. Hydrate

   Did you know we are made up of mostly water? Including our brain which is 76% water? If you don’t drink enough for your bodyweight on a chronic basis then your stress response can activate, as dehydration is a survival threat perceived by the brain (i.e., if we don’t drink we will die). You may no longer even notice you are thirsty as your brains thirst centre can stop signalling under these conditions of chronic dehydration. As a general rule, we need 8 glasses a day and creating a daily habit makes it easiest to achieve this - e.g., have 2 big glasses on awakening in the morning, and two glasses in the early evening. Drink more (depending on your bodyweight) throughout the day using a drink bottle to keep track of the amount, but ensure you drink these 30 minutes before and 60 minutes after meals (otherwise water affects digestion). Note - herbal teas count as hydration but not coffee.

7. Ground yourself

   If you have a past history of trauma then grounding yourself using your senses is one of the most effective and accessible ways to help your body feel present now. You can do this anywhere anytime without anyone knowing your are even doing it. Take a nice deep breath and let this go, then notice your left foot, and notice your right foot. Push them both into the ground and wriggle your toes. Feel the texture of any fabric you are wearing and the temperature of your hands or other skin. Expand your awareness to also notice 5 things around you in your environment and pay attention to their colour and shape. Then also notice 3 sounds you can hear around you. You can continue with taste and scent options if these are available in your environment (e.g.., savour the taste of your drink/meal; smell a candle/flower). Notice which senses work best for you and build this in as a daily practice.

8. Ask yourself “what is most important right now?”

   This is drawn from one of my favourite books - Essentialism - The Disciplined Pursuit of Less by Greg McKeown. This books helps to figure out how to discern the most important priorities from all the noise of modern life.³ Greg encourages us to prioritise what is most important in our own life before someone else does it for us. When we ask ourselves “what’s important” it shunts us into the present moment and narrows the focus to just on thing - the most important thing, in this moment. When when we ask this question, it is always interesting to discover the answer is at any given moment - often, when overwhelmed the answer is simply to stop do one of the above items on this list to get calm. There could be many other options - such as to write your thoughts out for clarity, to resolve a particular conflict with someone, to plan a holiday or reward, to take some stressors off your plate, to check in with your values and whether you are currently aligned with these, to plan to change jobs, to do something to nurture creativity, to notice and allow any emotions that may be bubbling up.

“Only once you give yourself permission to stop trying to do it all, to stop saying yes to everyone, can you make your highest contribution towards the things that really matter”.

Greg McKeown, Essentialism

Did you find these ideas helpful and would like more? I am working on an NZ-wide online nutrition and psychology programme to help revive after chronic stress, anxiety and overwhelm. I’ll be running this personally and there to help not just with practical information, but also in the implementation of these option into your daily life. I’m really excited about this and so if this is something you or someone you know might find helpful please sign up here to be amongst the first to hear when this is available.

References

1. Gordon, J.S. (2019). The Transformation: Discovering Wholeness and Healing After Trauma. New York, USA: HarperCollins.

2. Wickham, S. R., Amarasekara, N. A., Bartonicek, A., & Conner, T. S. (2020). The Big Three Health Behaviors and Mental Health and Well-Being Among Young Adults: A Cross-Sectional Investigation of Sleep, Exercise, and Diet. Frontiers in psychology, 11, 3339. https://doi.org/10.3389/fpsyg.2020.579205

3. McKeown, G. Essentialism: The Disciplined Pursuit of Less. New York, USA: Crown Business.