Stress is difficult to define because it means different things to different people. What we can say is what happens physiologically when you perceive stress in your life. Stress is a physiological reaction that begins when a sensor in your brain located in the medulla (click on medulla) registers low carbon dioxide levels in the blood. It signals an emotional memory center (low CO2 levels equal increased breathing which means emotional changes) the Amygdala (click on amygdala and scroll to bottom to this link to see the location of the Amygdala) of what it is sensing.
The Amygdala searches your memory archives and based on whether those memories are positive or negative (stress is stored as a negative – danger signal) it sends a message to the Frontal Cortex for confirmation. If it comes back with a confirmation that this is a danger signal then a full stress reaction occurs. The danger only has to be perceived as such. You don’t have to be in danger of life or limb but it could be bad news – stocks tumbled and you lost a bundle or you found a lump in your breast or lymph node or testicle or your company announced down-sizing and you will find out next week if you still have a job. These things could get the stress reaction going.
Symptoms you may experience are jitteriness, muscle tremors, jumpiness, heart palpitations, head ache, nausea, indigestion, lack of appetite, constipation if the problem is prolonged, sleeplessness, insomnia, racing thoughts and trouble concentrating or even sitting still.
These symptoms happen because of the fight or flight instinct hard wired into your nervous system. It is a way to accumulate knowledge about danger and how to react to it (by fighting or running). It is part of wisdom but you are supposed to get out of danger in the short term. Prolonging this reaction can be hazardous to your health. Many of the symptoms I see that are perceived as acute problems by my patients/clients are really the long term consequences of persistent stress reactions.
Can you manage Stress?
My answer to this in NO. You can become resilient by learning different techniques to create positive memories about carbon dioxide levels in the blood and to Move and React to the fight or flight response.
Here are two tips, then view the video.
Tip #1: Take five deep breathes each hour. Inhale deeply through your nose and fully through your mouth. You can make noise if you wish but I do this walking in the hall from one exam room to another. If I am on breath 3 at the door, I pause, do 2 more then go in. I felt light-headed when I started this but that sensation is gone. My body is used to increased oxygen and less carbon dioxide and is thus less likely to react negatively as quickly. When I exhale I imagine all the tension in my muscles draining off of me like water and running down onto the floor in puddle at my feet. Just by imagining this each time, I now feel tension leave my body. I am less tense, less likely to react to new demands for change and I am much less tired at the days end.
Tip #2: Drink 1 ounces of water for every 2 pounds you weigh. If you weigh 150 pounds, that is 75 ounces of water. One quart is 32 ounces. One cup of water (look at a measuring cup) per hour for 8 hours is 64 ounces. Not so much as you think. The smaller “Big Gulps” and similar drinks contain 32 ounces of soda. Begin slow, quit saying “I can’t” or “I don’t like it” and just improve your cell to cell communication. Every cell in your body communicates with every other cell. Those messages travel through the body fluid and if you are dry, the messages do not get delivered. Drink more water.
The Amygdala searches your memory archives and based on whether those memories are positive or negative (stress is stored as a negative – danger signal) it sends a message to the Frontal Cortex for confirmation. If it comes back with a confirmation that this is a danger signal then a full stress reaction occurs. The danger only has to be perceived as such. You don’t have to be in danger of life or limb but it could be bad news – stocks tumbled and you lost a bundle or you found a lump in your breast or lymph node or testicle or your company announced down-sizing and you will find out next week if you still have a job. These things could get the stress reaction going.
