Stress Management Techniques

Understanding Stress and How to Bring Our Body Back to Peace

It’s safe to say that every single one of us is impacted by stress in our daily lives. We currently live in a world that never slows down. The constant go-go-go pace and endless demands on our time can leave us feeling overwhelmed and drained. But how does this relentless stress affect us, and more importantly, how can we manage it? 

 

In this article, we will explore how stress impacts our mind, body, and nervous system, how chronic stress harms our health, and share effective stress management tools you can easily incorporate into your daily life to mitigate the effects of stress.

 

 

 

How Can We Define Stress?

 

 

Stress is the body’s natural reaction to external challenges or demands. Stress can manifest in our physical body, our emotions, and in our minds. Our body’s stress response is an innate mechanism that helps us react quickly to get out of danger (the fight or flight response), but in our modern world, it has quickly become our default mode, constantly putting our body on alert.

 

 

There are two main ways we categorize stress: acute and chronic. Acute stress is short-term stress that helps us react in the moment. Meeting a deadline, having an argument with a friend, or avoiding present danger are examples of acute stress. Chronic stress is prolonged, ongoing stress that we are exposed to that can have negative, long-term effects on our health. Chronic stress can include ongoing pressure at work, relationship issues, financial strain, past trauma, or chronic illness. 

 

 

In today’s instant gratification world coupled with the evolution of technology, we expect fast responses, immediate results, and constant activity. From social media notifications to work emails, and multitasking, we rarely get a break. We are constantly bombarded with external stimuli and information immediately upon waking and often at all hours of the day. The constant stream of news, notifications, and social media posts keeps us alert, triggering stress even when we don’t realize it. 

 

Then we pile on the pressure of balancing work, family, and social obligations, coupled with financial, health, or personal concerns, and we wonder why we are all feeling exhausted, drained, and overwhelmed. 

 

How Does Stress Impact Us?

 

 

Here is how the effects of daily stress impact our minds, our bodies, and our nervous systems:

 

The Mind

External stress can cause an internal storm in our own minds, leading to anxiety, irritability, poor concentration, or mental overwhelm. According to Dr. Fred Luskin at Stanford University, the average human has over 60,000 thoughts per day, 90% of which are negative. 

 

Many of us ruminate on past painful experiences (depression) or we worry about what has not yet happened in the future (anxiety) and this constant state of overwhelm in our minds can lead to detrimental effects on our bodies.

 

The Body

 

 

When we are in a state of stress, our bodies respond by sending a cascade of physical responses to prepare us for fight or flight. This can include muscle tension, shortness of breath, elevated heart rate, and the release of cortisol and adrenaline. Over time, being constantly put in this stress response can lead to headaches, inflammation, pain in the body, poor digestion, stomach aches, diarrhea, and chronic illness.

 

The Nervous System (The Mind and Body Connection)

Our nervous system is a complex part of the body made up of the brain, spinal cord, and nerves which coordinate actions and transmit signals to different parts of our body. Our autonomic nervous system (ANS) is the branch of the nervous system that controls our stress response and involuntary functions like heart rate, digestion, and breathing. 

 

When we perceive an external threat, our mind tells our body we are unsafe. The sympathetic nervous system (fight or flight) is then activated. When the danger or threat is gone and we feel safe once again, our ANS activates our parasympathetic nervous system (rest & digest). Our ANS is responsible for maintaining balance or homeostasis between the sympathetic and parasympathetic, but again, due to chronic stress and the pressures of our modern lifestyle, most of us are out of balance. 

 

How Does Chronic Stress Impact the Body?

 

 

Ongoing chronic stress can manifest in various ways throughout the body:

 

• Heart Disease 
• Weakened Immune system 
• Obesity 
• Depression & Anxiety 
• Cognitive Decline 
• Autoimmune Disease 
• Digestive Conditions
• Mood Imbalances
• Sleep Issues 

 

Chronic stress diminishes our overall well-being, leading to physical, mental, and emotional imbalances which can impact everything around us: our family, our jobs, our relationships, and our quality of life. 

 

What Is the Solution for Acute and Chronic Stress?

 

 

There is an immense amount of research and work being done on nervous system regulation and healing. Learning how to regulate your nervous system and rewire your brain is an integral part of healing. Without doing the mind-body work, we can get stuck in our stress response or unhealthy patterns and behaviors, sometimes without us realizing it. 

 

The good news is, there are many tools we can learn to manage stress and restore peace within. 

 

Below are some of the top stress management tools we teach in our Mind Body Program that can help bring balance back to the mind, the body, and the nervous system and set you on a path to healing. 

 

Breathing Exercises

There are many breathing exercises to choose from. For example, one of our favorites and most accessible is deep belly breathing: Inhale deeply through your nose for four seconds, hold for four, and exhale slowly through your mouth for six. Repeat for a few minutes to activate the parasympathetic nervous system. Even just three deep breaths into the belly can calm you when you are feeling overwhelmed.

 

Mindful Meditation

Start with just five to ten minutes a day of guided meditation. Focus on your breath or a calming image (like a peaceful beach or forest). Apps such as Calm, Headspace, Balance, or Insight Timer can help you get started. You don’t have to sit for an hour completely uninterrupted to experience the profound benefits of meditation.

 

Physical Activity

Regular exercise, such as walking, yoga, or dancing, helps release built-up tension and boosts endorphins (the body’s natural mood boosters). Start where you can, and build up over time. Even just 15 minutes of intentional movement each day can have powerful benefits for your health. 

 

Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation (PMR) is a mind-body technique that helps reduce stress and anxiety. Start by tensing and relaxing different muscle groups in your body. Begin with your toes, then move up to your feet, legs, and so on. This exercise helps reduce muscle tension and stress.

 

Nutrition and Hydration

Proper nutrition and hydration are essential for supporting the holistic effects of stress. Focusing on a meat-heavy diet with lots of healthy animal fats is key for ensuring the body has all the nutrients it needs for proper stress recovery and ongoing homeostasis.  

 

Journaling

Writing down your thoughts and feelings can help you process and release stress. Try journaling for five to ten minutes a day to clear your mind and gain perspective on the challenges you’re facing. This is a great way to release anything we are holding onto inside of our bodies and minds. 

 

Time Management and Setting Boundaries

Avoid overcommitting yourself and prioritize setting boundaries. Practice saying “no” when necessary, and schedule time for yourself to recharge. Time management can help you feel in control and reduce stress or overwhelm.

 

Connection with Nature

Spending time outdoors, whether it’s a walk in the park, hiking, or just sitting by a tree, can help lower cortisol levels and bring you back to the present moment.

 

Social Support

Reach out to family, friends, or a support group when you’re feeling stressed. Socializing and sharing your thoughts with others can alleviate stress and provide emotional support. Being a human can be hard sometimes, and we want to remind you that you do not have to do life alone. (This is why we have weekly community calls in our Mind Body Program so that together, we can address the challenges we are faced with in a safe space.)

 

Closing Thoughts on Stress Management Techniques

While stress is a natural part of life, chronic stress can have serious consequences on our health and get in the way of our healing. Understanding how stress affects our mind, body, and nervous system allows us to take active steps to manage our stress response and bring ourselves back to a state of peace. 

 

Start by choosing one or two stress management tools from the list above. Practice them daily, and see how they help you feel more relaxed, centered, and at peace. And remember, you have the power to control your response to the challenges of life. With time and intention, you can learn to rewire your brain and retrain your nervous system to operate from a place of safety and peace. 

 

Join Our Mind Body Program for Optimal Stress Management

The Nutrition with Judy practice is honored to be the trusted mind-body practitioner support serving patients from around the globe. We’re passionate about helping our patients achieve root-cause healing in order to lead the best quality of life possible that’s nearly symptom-free. Our team of functional mind-body practitioners, holistic nutritional therapy practitioners, and clinical therapists have developed our renowned Mind Body Program to support root-cause healing protocols and optimal stress management. Join our Mind Body Program today.

 

 

Start your root-cause healing journey today and contact us any time with any questions or concerns.

 

DISCLAIMER: This content is for educational purposes only. While we are board-certified in holistic nutrition and are nutritional therapy practitioners, we are not providing medical advice. Whenever you start a new diet or protocol, always consult with your trusted practitioner first.