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Primitive biology -

The first thing to understand is that the human body hasn’t changed that much since we were primitive beings. We still have the same physiological response to stress, but the causes of our stress are very different.

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Stressors -

Back in the day, the greatest stressors we faced were threats to our lives. For example, being chased by a tiger. When the threat appears, a series of chemical reactions occur in the body.

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Stress response -

The body floods with adrenaline, cortisol and glycogen, all with the purpose of optimizing you to run for your life.

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Stress cycle completion -

So you run for your life and you make it back to your village. A member of your community sweeps you into their home and blocks the door. The tiger gives up and goes away. You are filled with a sense of relief and gratitude, and the stress cycle is complete.

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Modern stress response -

But what happens nowadays when your stress is caused by a job interview? Your body puts you through the same chemical ordeal because it doesn’t know the difference between life-threatening danger and our modern concerns.

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Modern stress response -

Our stress response occurs, but unfortunately a good interview does not complete the cycle. This means most people are walking around with decades' worth of incomplete stress cycles in their bodies.

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Modern stress response -

When the stress response is triggered, certain parts of the body go into overdrive, while other parts are slowed down. Those are the parts the body considers less relevant to your immediate survival.

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Modern stress response - The body reduces functioning of the digestive system, the immune system, and the prefrontal cortex (or ‘thinking’ parts of the brain), as well as cell renewal and repair.

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Modern stress response -

The amazing thing is that we aren’t immediately aware of all these changes. Until things start to go wrong, that is.

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Unresolved stress -

You may have difficulty sleeping and a general lack of energy.

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Unresolved stress -

You might struggle to stay focused, remember things, or solve simple problems.

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Unresolved stress - You may find yourself irritable and thrown off by small incidents.

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Unresolved stress -

You may experience intense cravings, constant worry, or intrusive thoughts.

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'Self-care' doesn't cut it -

We tend to deal with minor daily stress naturally by doing things that help us relax and feel good, like treating ourselves to our favorite food or meeting up with friends.

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'Self-care' doesn't cut it -

However, dealing with the incomplete stress cycle is a different matter. No amount of bubble baths or margaritas can solve this.

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'Self-care' doesn't cut it -

When you’re dealing with that deep level of stress in the body, you lose your default settings. Instead of enjoying a little treat of ‘self-care,’ those indulgences become the only things that make you feel good. You start to rely on that dopamine fix because your baseline is no longer a good place to be.

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'Self-care' doesn't cut it -

Simple things that didn’t bother you before start to become difficult to deal with. For example, instead of feeling energized by the atmosphere in a bustling restaurant, you might feel irritated and overwhelmed by the noise.

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Consequences -

Inevitably, this physical overload can lead to anxiety, depression, and a range of stress-related illnesses. The importance of completing the stress cycle shouldn’t be underestimated.

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Deal with the stress - The key to managing stress is not to remove your stressors. For most people, the main stressors are work, parenting, and being a good partner, friend, and family member, etc. It would be hard to remove these stressors unless you ran away to live alone in a cave (but then you might have to worry about the tigers...).

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Deal with the stress -

Instead of focusing on the stressors, focus on the stress itself. There are several ways to complete the cycle that are free and simple, as long as you dedicate the time. Most people experience stress at least once a day, so it’s important to use these solutions every day.

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Exercise -

Exercise is the first line of attack against stress. Your body is waiting for you to run away from that tiger, so give it what it wants! Twenty to 60 minutes of exercise with a raised heart rate is sufficient. The goal is to let your body know you’ve moved from danger to safety, and encourage it back to its post-stress cycle state.

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Exercise -

Any trip to the doctor will inevitably end with a recommendation to exercise more. It’s such a common refrain that we don’t even take it in anymore, but it truly is the best way to stop the harmful effects of unresolved stress in the body.

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Breathe -

Slow deep breaths are an effective way to down-regulate the stress response. One recommended breathing exercise is to breathe in for five seconds, hold for five seconds, breathe out for five seconds, and hold for five seconds. Repeating this just three times will result in a noticeable reduction in feelings of anxiety.

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Positive social interactions - Relaxing and having fun with friends or family is another way we can let our bodies know we’re safe. Community was essential to survival for prehistoric people, and it’s an effective way to bring the stress cycle to an end.

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Laughter - Deep, genuine belly laughs are a sign of close connection and friendship. Neuroscientist Sophie Scott says that when we laugh, we use an ancient evolutionary system that strengthens bonds and regulates emotions.

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Affection -

Affection is a good indicator to our bodies that we’re safe. Research shows that a six-second kiss or a 20-second hug with someone you love and trust is enough to shift your chemistry and complete the cycle.

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Crying -

Having a good cry sounds clichéd, but it really works. That’s why we often feel better after letting it all out. Tip: it’s a good idea to have a go-to tear-jerker movie in your arsenal of stress management tools.

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Creative expression -

Artistic expression encourages big emotions. Music, art, and drama provide an opportunity to move through emotional stress in a safe context. We don’t often get a chance to do this in polite society, so take advantage of this outlet.

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How do you know when the cycle is complete? -

These solutions might not give instant results, especially for those of us who never exercise and have years of stress built up. It’s important to stick with it and be mindful to observe the small incremental improvements, i.e. being irritable a little less often, feeling a little less tired. Your mind and body will thank you.

Find out which foods are best for stressed out body here.

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