6 min read
When your body and mind is under stress, especially for a period of time, you can often feel a shift in your health. Feeling sluggish, not sleeping correctly, craving unhealthy foods, having difficulties concentrating, and/or just feeling ‘heavier’ are common ways our body can process stress internally. This is our body’s defense mechanism trying to preserve our energies for the stress reaction of “fight or flight”.
What is Stress?
Stress is how we react to pressure or the feeling of being overwhelmed. The triggers of stress are different for each person. While some may thrive in social environments, others may find that extraordinarily stressful and result in panic attacks. Some may find timelines to be exhilarating while others react with stress and panic which makes them less productive.
There are also stressful situations that we experience throughout life such as an illness (our own or a loved ones), the death of a loved one, etc that can be short-term or long-term situations.
In some cases the stress is ongoing and in others, the stress is for a shorter period of time. But either way, our bodies produce similar effects.
How Stress Affects the Body
When we feel stressed, our body kicks defense mechanisms into full gear to help us avoid danger and keep us alert. This can result in lasting consequences on the body. While stress can also be positive, such as taking on new responsibilities that you are eager to do, it is critical to be conscious of stress levels and coping mechanisms so that it’s not a constant state for your body. Here are seven ways stress can negatively affect your body:
1- Muscle Tension
Tension in your muscles may be intense when stressed, resulting in aches and discomfort throughout your body. For many people, this may be in a particular area, such as the upper back and shoulders or neck. When muscle tension is experienced for too long, it can become painful to move and can even result in migraines.
2- New or Worsening Health Issues
When stressed, our bodies' natural defenses are lowered. When your immune system isn’t working as well as it should you can get sick easier. If you experience anxiety or depression stress can also increase the likelihood of escalating for those. Additionally, stress can sometimes cause or trigger the recurrence of health issues such as seizures.
3- Increased Risk of Heart Disease
Short term stress is not as likely to cause heart disease but when stress is extended, the body continually produces adrenaline. The effects of adrenaline include an elevated heart rate, higher blood pressure and increased breathing rates. While this isn’t a problem for a short period of time, ongoing stress can result in high blood pressure. If you feel you’re under a lot of stress it’s important to monitor your blood pressure and see a doctor about management with medication if you’re not able to control it with exercise and weight loss. This will help reduce the likelihood of a heart attack or stroke from stress.
4- Weight Gain or Weight Loss
Stress can cause you to “stress eat” or it can cause you to lose your appetite. Eating too much and eating unhealthy foods that often sound good when we’re stressed results in extra weight that can lead to heart problems. You may not have time to prepare healthy meals either, and that results in eating a lot of foods “on the go.” Prepared foods tend to have more sodium that retains water in your body causing weight gain and bloating.
Other people feel like they can’t eat when stressed which lowers your nutritional intake and that can result in anemia or feeling weak.
5- Stomach Issues
Ever had a stomach ache when you were feeling stressed? Stress can trigger gastrointestinal issues that range from a stomach ache that’s relieved after a bowel movement, all the way to irritable bowel syndrome (IBS) flare-ups. This is because stress causes difficulties with your body’s ability to process food, creating changes in your bowel movements. While these changes such as diarrhea or constipation are usually temporary, it’s unpleasant to experience this as a result of stress.
6- Changes in Breathing
When we feel tension or anxiety, our breathing will change to become more “shallow.” This means faster breathing while not inhaling as deeply as you would normally. This affects how our body processes oxygen and makes breathing more difficult. In some people, this can result in dizziness or a tingling sensation. Those who have preexisting medical conditions, such as asthma or emphysema, may find stress triggers symptoms.
7- Absence of Menstrual Cycle and Other Hormonal Effects
High stress levels can result in changes in the menstrual cycle, often entirely missing them or having lighter periods. Tension can also impact our sex drive and relationships. High and frequent stress can make pregnancy more difficult to achieve and symptoms of menopause worse.
How to Manage or Prevent Stress
Recognizing when your body is stressed can help you identify when to use stress management techniques. What works for some people may not work as well for others. But it’s important to remember that using healthy techniques such as these are better for your body compared to other options such as drinking away stress with alcohol. This can cause a whole different set of physical challenges.
Here are some ideas to down our systems and ‘reset’ them, reducing the amount of time we’re in panic mode.
- Practicing mindfulness - While taking a moment to relax, pay attention to the details around you like the sounds and sensations you might feel. You can try out free mindfulness apps like UCLA Mindful.
- Participating in art - Whether that’s looking at it in a museum or creating your own
- Going for walks or working out - This might include yoga at least once a week. Try to find something to do several days a week that you enjoy.
- Massage - This technique will help your muscles under tension feel better and reduce pain that long term muscle tension causes.
- Listening to your favorite music
- Deep breathing - Slow, deep breathing for just 30 seconds a few times a day can help reset your stress signals.
- Reframing negative thoughts - Anxiety and stress can be caused by something called “cognitive distortions” as outlined by Dr. David D. Burns. When you recognize what these distortions are, you can work to counteract them by reframing your thoughts. Strategies for this process, called Cognitive Behavior Therapy (CBT), are included in his book Feeling Good: The New Mood Therapy.
- Going out or talking with a friend
- Treating yourself to a special meal or something you’ve had your eye on. Of course make sure it’s in your budget so you don’t end up with more stress as a result of the purchase.
- Partaking in your favorite hobby - Whether you like model airplanes or thrift shopping, knitting, or gardening, try to spend some time doing something that you love.
This is certainly not an exclusive list, and as you work through stress, you will find what works best for you.
How Can a Chiropractor Help With Stress Relief?
Seeing a chiropractor can help your body release tension and pain caused by stress. Regular chiropractic visits can also help you avoid some of the stress responses you’d have otherwise.
Your chiropractor can work with your body to find where it may be holding tension and manipulate the surrounding tissue to help it heal and relax. This helps to stimulate nerve fibers and increases blood flow which sends more oxygen to the area. Often, this release is immediately felt, and the body feels more relaxed.
Regular chiropractic adjustments, even when you’re not stressed, help your body to feel better, keep blood flowing and lymph fluid moving so your body can work more effectively.
Village Chiropractic is in The Woodlands, Texas, and understands how the body works and responds to stress. Our patient-centered chiropractic case focuses on providing treatments that are best for you including manipulation, cold laser therapy, and muscle stimulation. To request an appointment, fill out our online form or call us at 281-292-4777.
