Stress is a mental, emotional and physiological response by an individual to excessive or extreme levels of pressure.  Symptoms of stress occur when you perceive of a difficult situation as threatening or dangerous – and in response to this, the biological system initiates an emergency ‘red alert’ state.  That is to say, the brain sends a signal to the sympathetic branch of the autonomic nervous system, which then triggers a range of mental, emotional and physiological changes such as: immediate constriction of the blood supply to the muscles and glands, fear, increased blood pressure, secretion of hormones such as adrenaline and cortisol, fast heart beat, heavy breathing, sharpened senses, nervous cold perspiration, tension, difficulty sleeping, and lack of appetite.  The purpose of the alarm response is to prepare the biological system to ‘fight’ or ‘flee’ from a threat, in order to survive.  However, this stress reaction is designed to be a temporary response to an actual threat that requires physical action. Whilst one is in this emergency state, there is no possibility for healing and growth, only to fight or flee.  Continuation of this ‘red alert’ state (i.e. chronic stress) is, unfortunately, very harmful to health, causes immense suffering, and can even lead to premature death.

What kind of factors might result in this stress reaction?  Our ancestors faced dangers such as spiders and snakes.  In more modern times however, stressors can take the form of: constant demeaning or inappropriate comments, excessive parenting/caring responsibilities, money worries, study demands, bullying, and/or a worrisome illness, to name a few.  The nature of contemporary stressors are such that they don’t always require a boost of physical energy to fight or flee, however, so long as the brain signals to the body that there is danger, it will cause physiological effects that would enable you to tackle or flee from a wild animal. Imagine you are feeling overwhelmed with parenting responsibilities, running away or ‘fighting the predator’ may not be the best response, however the body will not distinguish between the nature of the threat, it will simply kickstart a series of alarm responses designed to help you survive.  Instead, the ‘fight’, ‘flee’ response may manifest as anger or aggression, albeit subtle, however it can also cause a ‘freeze’ or flop’ reaction where you feel helpless – and this can result in a range of other problematic symptoms.  

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What then can be done to reduce or heal from chronic stress?  The good news is that there are many effective methods, and for best results, I believe, it's necessary to adopt a holistic approach, one that addresses stress at a psychological, physiological, behavioural and environmental level.   

Do keep in mind however that chronic stress can last months, years, even decades, and the longer you experience stress the greater the likelihood you will develop other mental and physical health conditions.  Therefore, if you’ve been stressed for 9+ months then I strongly recommend an integrated approach that involves working with a stress therapist to carefully transform symptoms and finding solutions to environmental stressors; simultaneously, implementing self-care techniques that include lifestyle medicines. I outline some of these strategies below.  

1. Personalised therapy

Stress is caused when the brain perceives of a real or imagined threat, which results in a range of mental, emotional and physiological symptoms.  Therefore, working with cognitions and emotions is very important.  Altering your own thoughts in the face of chronic threat can be very challenging for almost everyone, however therapeutic interventions have been designed specifically to help people with this.  What kind of therapy techniques might be beneficial? There are many.  For example, CBT, counselling, EMDR, EFT and Somatic Therapy, to name a few.  If you try one of these strategies and it doesn’t work, then don’t give up, keep trying different methods, or even better, work with a therapist that is trained in multiple  modalities.  

2.  Psychological Processing Technique (PPT)

This is a self-care protocol I created for anger and stress.  It can be applied as an adjunct to therapy or separately – depending on your stress levels.  This is a great way to let go of emotional stress in a constructive way.  The method incorporates tried and tested techniques that can reduce negative affect, release tension, build resilience, and facilitate finding solutions to problems.  The PPT technique is outlined here.  

3.  Exercise

Exercise, especially outdoor exercise that is fast paced, is proven to reduce symptoms of stress, anxiety and depression, and may be more effective than taking prescription medications!  Yoga is another stress busting exercise that is good for feeling calm and relaxed.  Establish a regular routine of exercise and you are sure to benefit your physical health and experience improved mood.  

4. Spirituality

Numerous studies have shown that people that engage in meditation and prayer experience improved health outcomes.  Recent studies also suggest that belonging to a spiritual community, such as attending a Synagogue, Church or Mosque, may lower mortality rates.  In addition to prayer and faith in God, the latter may also be mediated by factors such as social support, which has been  found to be linked with lower stress and depression levels.      

5. Nutrition

A key sign of active stress is that your diet will be affected – you may not want to eat at all, or more commonly, you may resort to eating junk foods, which will make you feel tired, sluggish and impair healing.  Therefore it is important to alleviate active stress in a timely manner and maintain a healthy diet, especially one that includes omega – 3 fats and vegetables, to improve your physical health.  

6. Massage

There are many diverse types of massage, however those that aim to relax, as opposed to say, sports massage, may be most useful.  I would highly recommend trying Ayurvedic massage, which is proven to really help people feel relaxed; the added benefit of this approach is that an Ayurvedic Dr can also offer practical advice on nutritional and psychological matters too, to treat or prevent symptoms of stress.  

7. Allopathic and herbal medicines 

How severe are your symptoms?  Could you benefit from conventional or herbal medicine?  Keep in mind, allopathic medicines are a short term solution, and if you are considering this option, then be fully aware of the side effects.  If considering herbal medicines, a more natural plant based intervention, it might be best to consult with a herbalist, especially if you are already taking other types of conventional medicines.  

I hope you found this information useful.  If you would like to learn more about how stress works, and how to resolve it, then feel free to get in touch. 

Sadaf