Are You A Stress Head?
In my work as a Holistic Integrative Physiotherapist I see people with mostly chronic issues not acute. More often than not driving these conditions is an underlying unaddressed state of ‘stress’. Living in chronic stress often means the elevated cortisol and adrenaline have your muscles in a chronic tensed state and in my opinion unless you address the cause of the stress and learn to balance the autonomic Nervous system from the inside, all other outside techniques, including my own, will be temporary. What does it take to get a more permanent response and thus allow healing modalities to last longer? Read on:
Being a stress head usually goes hand in hand with not being able to think clearly or being able to access your intuition. It is both a biochemical & a bioelectrical issue. But you can learn to tame and change how your body and mind react to life’s stressors. But it will take some discipline and practice to change the bio & neuroplasticity that has been hardwired into your system. Our bodies can negatively adapt to stress but they can also adapt back into a more balanced homeostatic whole which is the body’s natural state. You just have to have patience and time to practice. Is your health & life worth it? I think so….
Stress, pain & trauma are three words that I do not like saying as they have such different meanings to each individual. They are generic words- pain for instance is a generic word for unpleasant sensation experienced in the body. Trauma can be many things – the big “T” traumas of physical/sexual abuses etc to the more smaller intensity ones that are sustained often over a longer period and even can be the little ‘hits’ /’slights’ we hold on to during our lives. I am sure a Trauma therapist could explain trauma much better. I call them ‘the rocks in our backpack’ which we carry through life. Our goal is to reduce the rocks we are carrying. Often a trauma therapist is helpful as these traumas can get ‘stuck’ in the body as unprocessed energy.
As for stress, it is a word that we use a lot, we know it is not good for us, but often do not realize what it is doing to our bodies in the long term- it is bit like climate change- over time the little stresses can build up and then begin manifesting as physical, emotional, mental injuries or illnesses and by this time you focus on the outcomes you are experiencing but are not sure what caused it all. Stresses accumulate until they trigger in your body (the most vulnerable area for you) to start screaming for help- these are symptoms. Often the symptoms get attended too but the root cause goes unchallenged. (Pain and trauma also can be behind the stress we are feeling). Sometimes the symptoms are signs from our body that something needs to change, whether it be diet, exercise, lifestyle, job, relationships…it is all individual, but when our body goes out of balance long enough it starts to break down. Humans often are resistant to change and often prefer to medicate or push down the reasons for the stress and symptoms.
Stress can be both positive and negative. Positive stress is ok as it energises us allows us to focus on what we really want to achieve and usually feels good. Positive stress is found when we are trying to achieve some long cherished goal e.g. sporting endeavor, work project, new business venture etc.
Negative stress is not so good for us IF sustained for long periods. We all have some periods of negative stress and in the short term it is ok and allows us to overcome challenges and escape from unsafe environments. It is a part of life. But…
Living in chronic stress is not good for us. It is like our cells are stewing in a toxic biochemical mix that does not facilitate the immune/healing system and can decrease the work of the digestive and reproductive system. Our nervous system becomes hypervigilant (this is an issue with chronic pain) or sometimes turned down and ‘flat’, perceptions are clouded as we often focus on trying to fix the issue but with a mind that is often foggy, panicky and does not have access to the higher cognitive aspects. Instead of thriving, our system is focused on surviving. It is hard to heal in this kind of internal environment.
When you look at most chronic illnesses they have at their root an imbalance in the Autonomic Nervous system and too much time lived in Fight/Flight/Freeze etc and results in this toxic biochemical environment for all your body’s cells. (These chemicals are hormones so they circulate in the blood so go to every cell in the body- the ones that break down are usually the ones with a predisposition or previous injury/illness etc)
So what can we do about it?
There are three things to look at first:
1. Can you change the situation causing stress?
2. Can you leave the situation causing stress?
3. Are you willing to accept the situation causing stress?
Depending how you answer these questions will determine your actions. Sometimes we are unable to leave a situation or are unable to leave at this particular time. If we are in danger – then leave immediately. Safety is always a priority.
If you are in situation that is unable to be changed or left etc then there are some tools to use. The goals of most of stress relieving techniques are to increase the healing biochemicals in our body, the DHEA, oxytocin, endorphins etc. For them to work you need to be in a safe space. If you are at work and feeling unsafe then you can go to the bathroom or some area where you can feel safer. If you can teach your nervous system to be calmer and thus increase the healing chemicals the higher cognitive functions of the brain begin to come online as does your intuition. Thus more solutions may appear that can help resolve the stressful situation or environment. The brain and mind often do not even see solutions when in a stress mode.
Below are 6 easy self help steps you can learn about to assist in increasing the healing chemicals and calming the nervous system:
1. Diaphragmatic breathing techniques – there are many techniques available but all have slow, deep belly breathing at their core. Usually breathing in through the nose. Breathing with the diaphragm low and slow will assist a shift from Flight/Fright/Freeze to a more healing state. Quickly, usually…
2. Heartmath Institute ( Heartmath Institute/)- Heartmath have a number of tools, with breath at the core, that also incorporate the heart. They have decades of research into the neural, hormonal, mechanical & bio-electrical function of the heart and how it is connected to the amygdale in the brain- our danger detector centre, which is often on hyper-alert in stressed individuals. They use their heart focused techniques to balance the physical, mental and emotional states of the body (via the biochemicals) to allow us to be more guided by our intuitive wisdom.( I have trained in these techniques and use them a lot as they have a lot of research to demonstrate. Usually an effect can be felt immediately- temporary though unless the practice is kept up.))
3. Mindfulness Meditation- is also helpful at transforming stressors into gold. Meditation is a discipline and can be very difficult at first for those who have never tried it before, or the more stressed we are. Often the more stressed we are the more we need to meditate. Meditation allows us to notice our unhelpful patterns and mindsets that may be contributing to our problems and teaches us to tune more into our inner wisdom & to respond not react. At times it can be uncomfortable, as when we are quiet inner blocks and tensions etc can rise up to our awareness. This is disconcerting for the uninitiated but should be welcomed as a sign the troubles are bubbling to the surface of awareness to be noticed with non-judgment and curiosity and often if we stay curious these unpleasant sensations transmute into the gold state of inner peace and clarity. Meditation may require some guidance at first until you learn the process and then you can develop your own best method. (Some people with trauma may need to find a trauma sensitive mindfulness meditation program).
4. Being in nature- soothes the soul. The Japanese call it Forest Bathing- shinrin-yoku. Even a park will do.
5. Any activity that brings you joy, peace, love, gratitude etc
6. Laughter – it releases healing endorphins and more.
Of course there are many other ways to relieve stress. I have included my Top 6 ways to self manage stress, but you can also recruit a health practitioner’s skills i.e. massage therapy, most alternative therapies, exercise, drumming, dancing, singing etc.
The most important thing is to find tools that assist you the most. But you have to be disciplined and practice. Just as you don’t get big muscles from one gym workout, you don’t learn how to decrease stress and regulate your nervous system in one go.
As an experiment practice one or more of your favourite stress reducers for 6 weeks and see if you feel any different? Have any health indicators changed?
If you require any guidance or coaching through your process you can book an appointment with me and find out more here.
Jo Hadley
Holistic Physiotherapist
