In my previous blog post, we explored how acupuncture can be a powerful tool for managing stress and anxiety. As someone practicing acupuncture and yoga in Auckland, New Zealand, I’ve seen firsthand how stress affects the body. While acupuncture provides an alternative way to manage stress, it’s important to also understand the biology of stress from a Western medicine perspective. Stress is a natural response to life’s challenges, but when it becomes overwhelming, it can negatively impact both your physical and mental health. Western medicine offers a clear understanding of the biology behind stress and practical ways to manage it. Below, we’ll look at tips for handling stress at different stages: acute, medium-term, and long-term.
Acute stress is the body’s immediate reaction to a perceived threat or challenge. When you face an acute stressor, such as a deadline or unexpected event, your body prepares for action, a process known as the “fight or flight” response. This response involves several biological mechanisms:
Activation of the Sympathetic Nervous System: When faced with a stressor, your brain activates the sympathetic chain, which runs down the middle of your body, from the neck to the navel. This triggers the release of acetylcholine, which activates other nerve cells.
Release of Epinephrine (Adrenaline): These nerve cells then release adrenaline (epinephrine), which causes your heart rate to increase, blood vessels to dilate in muscles (preparing you for physical action), and other systems like digestion and reproduction to slow down or shut down temporarily.
Blood Flow and Energy Mobilization: Adrenaline helps direct blood to essential areas like muscles, heart, and brain, allowing you to react swiftly. While this is necessary for immediate survival, it can leave you feeling jittery or anxious.
The acute stress response is adaptive, designed for immediate action. However, it can be triggered by a wide range of stressors, not just life-threatening ones, which explains why we may feel stressed in situations like public speaking or tight deadlines.
Deep Breathing: Activate the parasympathetic nervous system (calming system) by taking deep, slow breaths to help reduce the intensity of stress.
Physical Activity: Even a short walk can help release tension and reduce the physical symptoms of stress.
Mindfulness: Practice being present in the moment to shift your focus away from the stressor. Simple mindfulness exercises can calm the nervous system.
Medium-term stress occurs when the body is activated for a prolonged period, from several days to weeks. This type of stress typically arises from ongoing challenges, such as a difficult work project or a personal situation that lingers over time. While the body initially reacts in the same way as acute stress, it begins to adapt to the prolonged activation.
Sustained Cortisol Production: In response to ongoing stress, the body releases cortisol, a hormone that helps maintain energy levels and supports the body’s response to stress. Chronic activation of the stress response increases cortisol levels, which can contribute to feelings of fatigue, irritability, and difficulty focusing.
Heightened Sensitivity to Stress: With prolonged exposure to stress, your body becomes more sensitive to stressors, which means even minor challenges may trigger a strong response. This can lead to a cycle of heightened stress, where it becomes harder to return to a calm state.
Medium-term stress can take a significant toll on the body, affecting cognitive function, mood regulation, and physical health. If left unchecked, it can lead to burnout or the development of stress-related conditions like anxiety or depression.
Regular Exercise: Engage in regular physical activity, such as yoga, walking, or swimming, to help the body manage the ongoing activation of stress responses.
Sleep Hygiene: Ensure you’re getting enough rest. Chronic stress can interfere with sleep, which can further increase stress. Create a calming bedtime routine to improve the quality of your sleep.
Time Management: Break down tasks into manageable chunks. This helps reduce the feeling of being overwhelmed by larger, more daunting challenges.
Chronic stress is the most harmful form of stress, occurring when the body remains in a heightened state of activation for months or even years. Chronic stress is often linked to persistent life challenges, such as financial problems, ongoing work stress, or difficult relationships.
Prolonged Cortisol Exposure: Continued exposure to high cortisol levels can have detrimental effects on the body. It can lead to a weakened immune system, making you more susceptible to illness. Chronic stress is also linked to the development of cardiovascular diseases, such as high blood pressure, heart disease, and stroke.
Impact on Mental Health: Chronic stress can cause significant changes to brain chemistry, leading to mental health issues like depression, anxiety, and difficulty concentrating. The persistent presence of stress hormones can impair the brain’s ability to regulate emotions, leading to heightened anxiety and irritability.
Physical Health Deterioration: Long-term stress is also associated with weight gain, digestive issues, sleep disturbances, and muscle tension. Over time, the body struggles to recover from the ongoing strain, which can lead to chronic pain conditions, fatigue, and other health complications.
Managing long-term stress requires addressing the root causes of stress and adopting strategies that promote relaxation and recovery. Without intervention, the body may remain in a state of heightened alertness, which is harmful to both physical and mental health.
Prioritize Social Support: Regularly connect with loved ones, friends, or support groups. Having strong, positive relationships can act as a buffer against the harmful effects of chronic stress. Meaningful social interactions help to release oxytocin, a hormone that promotes feelings of well-being and reduces the impact of stress.
Engage in Regular Physical Activity: Exercise is one of the most effective ways to combat long-term stress. Physical activity helps release endorphins, which act as natural stress relievers. Aim for at least 30 minutes of moderate exercise, such as walking, swimming, or yoga, most days of the week. Incorporating activities you enjoy increases adherence to your routine.
Improve Sleep Hygiene: Stress can disrupt sleep patterns, leading to a cycle of fatigue and increased stress. Make sleep a priority by creating a calming bedtime routine. Keep a consistent sleep schedule, avoid caffeine late in the day, and limit screen time before bed. Good quality sleep is essential for both physical and mental recovery.
Practice Relaxation Techniques: Chronic stress can keep your nervous system on high alert. Incorporating relaxation techniques into your daily routine can help calm the body and mind. Practices such as deep breathing, progressive muscle relaxation, guided meditation, or yoga can help activate the parasympathetic nervous system, which is responsible for rest and recovery.
Adopt Cognitive Behavioral Techniques (CBT): Negative thought patterns can perpetuate long-term stress. Cognitive Behavioral Therapy (CBT) focuses on identifying and challenging these thoughts. By reframing stress-inducing thoughts and replacing them with more realistic or positive alternatives, you can better manage your stress levels over time.
Set Boundaries and Manage Time Effectively: Often, chronic stress is caused by taking on too much. Learn to set boundaries and say no when necessary. Effective time management strategies, such as breaking down tasks into manageable steps and prioritizing important activities, can reduce feelings of overwhelm.
Seek Professional Help: If long-term stress is affecting your daily life, it may be helpful to seek the support of a mental health professional. Therapy can provide valuable tools for coping with stress, and a therapist can help you navigate chronic stressors and develop healthier coping strategies.
Incorporate Mindfulness and Meditation: Mindfulness involves being present in the moment without judgment. Mindfulness meditation can help you observe your stress without becoming overwhelmed by it. Regular practice can help reduce stress and improve your ability to respond to difficult situations calmly.
Make Time for Fun and Relaxation: Engaging in activities that bring you joy and relaxation can be essential in reducing long-term stress. Make time for hobbies, creative pursuits, or simply spending time outdoors. Doing something you enjoy releases dopamine, the “feel-good” hormone, which can combat the negative effects of stress.
Consider Supplements and Nutrition: While not a substitute for stress-management techniques, certain supplements can support stress reduction. For example, adaptogens like ashwagandha and L-theanine may help lower cortisol levels and promote relaxation. Be sure to consult with a healthcare provider before introducing any supplements into your routine.
By taking a proactive approach to managing long-term stress and using a combination of lifestyle strategies, you can protect both your physical and mental health. Remember, the effects of chronic stress don’t disappear overnight, but with consistent effort, you can build resilience and find peace amidst life’s challenges.
tress is a normal part of life, but when it becomes overwhelming, it’s essential to manage it effectively to prevent long-term damage to your physical and mental health. By understanding how your body responds to stress, you can take steps to regulate it at different stages. If you’re looking for additional support in managing stress, acupuncture and yoga may also be valuable tools to include in your wellness routine.
If you’re in Auckland, New Zealand, and struggling with stress, don’t hesitate to reach out to my clinic for a personalized approach to managing stress through acupuncture and yoga.
Dean, holding a Bachelor of Health Science, is registered in Acupuncture, Chinese Herbal Medicine, and Tuina Massage with the Chinese Medicine Council of New Zealand. With over 20 years of experience in yoga, he has earned a 1200-hour diploma in yoga and is a certified instructor of Yantra Yoga and the Tibetan Yoga of Movement.
Committed to natural health and healing, Dean takes a holistic approach in his practice, incorporating a wide range of therapeutic methods. His offerings include acupuncture, massage, dietary advice, myofascial release, herbal medicine, moxibustion, cupping, qigong, yoga, and meditation. He practices from his clinic in Auckland, New Zealand, dedicated to providing comprehensive care tailored to the individual needs of his clients
