There is a constant see-saw going on with our Sympathetic and Parasympathetic Nervous Systems, working hard to provide us with what we need in any given moment. Amping us up when we need it and slowing us down to recover and mend. But it’s a mixed bag these days…
The Good News
As human beings evolved oer the past 20,000 years, we were hardwired with a self-preservation reflex known as the fight-or-flight response. In response to a threat, or perceived threat, the stress response is activated. This is an involuntary physical response that instantly triggers your body to release an ocean of hormones, like adrenaline and cortisol, with a very specific purpose: to prepare you to take action and enhance your ability to fight or flee. The ultimate goal is to survive the encounter.
When the stressful event is over or when you feel safe again, your body releases “feel good” hormones and begins the process of restoring and repairing. Adrenaline and cortisol levels drop, your heart rate, blood pressure and blood sugar return to baseline levels, and the other systems in your body get back to their normal functions. Pretty impressive system, right? This constant balancing of our sympathetic and parasympathetic nervous systems.
The Bad News
It’s a bit more complicated these days. The stress response also gets triggered by things that are not life-threatening. Running late to an appointment, arguing with your partner, getting cut off in traffic, watching an intense movie or reading a social media post. Even your imagination can trigger the stress response – worrying or ruminating, reliving a traumatic event. And get this – the body doesn’t know the difference. It just reacts. Dumping all those hormones, gearing up the body to take on what it perceives to be a potential life threat.
But the problem is not that we have this activation mechanism in the body. We need it for those real life-threats. The problem is this – when stressors are always present and we constantly feel under attack, the fight-or-flight reaction can stay turned on. No matter what the situation, the primitive part of our brain perceives it to be a threat to our very survival. This can cause us to overreact to something simply because this part of the brain has gotten habituated to the reactive mode. It becomes the “norm”. That’s not a great way to move through life.
But take heart! Meditation helps decondition this response. It helps to reset the nervous system. It helps us “clear our filters” so we respond to things as they are rather than through the lens of our stress and trauma.
It’s important to mention that stress is not inherently “bad”. There’s stress involved in some pretty great stuff, like taking an exciting vacation, riding a roller coaster, or anticipating a promotion. And short bursts of stress can actually be “good” for us. They can improve our performance and add some excitement to our lives. Without some stress we wouldn’t grow or change. We’d likely just be sitting on the couch eating Cheetos all day!
All joking aside, we really need to do something about our stress. Here’s why…
The chronic activation of the stress response and the repeated exposure to cortisol and other stress hormones can disrupt our nervous system. It can interfere with the body’s ability to function normally and inhibit its ability to heal, repair and restore. And if we don’t do something about it, stress accumulates.
Over time, this can contribute to a wide range of physical complaints such as heart disease, diabetes, high blood pressure, insomnia, cancer, auto-immune disorders, infertility, fatigue and weight gain. It can also contribute to emotional and mental health issues such as depression, suicidal thoughts, anxiety, anger, aggression, hypervigilance, inability to focus, poor memory, mood swings, narrow-mindedness, lack of self-confidence and a sense of being overwhelmed.
For our mental and physical wellness, it is extremely important to find ways to mitigate the negative effects of stress. So, how do that? We have to start releasing stress from our nervous system. Sleep is #1. It’s at the top of the list. Sleep is the primary way our bodies evolved to release stress. After our encounter with the saber-toothed tiger, we’d shag back to the cave for some zzz’s – during which all that good resting, healing and restoring stuff happens.
And yes, I know, getting good quality sleep is challenging when you are stressed. That brings me to meditation which is the second-best way to release stress. Meditation mimics the restful state of sleep, giving your nervous system a chance to reset and your body an opportunity to repair and heal.
And a few more plugs here…Meditation is the only activity known to reduce blood lactate, a marker of stress and anxiety. Meditation also increases levels of melatonin – a hormone that regulates your sleep cycles and your immune system – and it increases “feel good” hormones like endorphins and serotonin.
Are there other ways to relieve stress? Yes! And these should be included in your life in abundance.
- Get regular exercise. Physical activity mimics the other way our ancestors discharged stress hormones – fighting and fleeing.
- Find your happy place. Ask yourself, ”What relaxes me and creates feelings of safety and trust?”. And then do that! Spend time in environments where you feel safe. This activates the parasympathetic nervous system. Think restoring and healing.
- Bring in the good stuff. It’s easy to lose perspective about the good things in the world. Make it a point intentionally reorient your attention to the positive. Practice gratitude.
- Don’t go it alone. If you are not coping as well as you would like, talk to someone – a friend, counselor, clergyperson, or partner. Just know this – you are not the only one struggling. You are not alone!
Bottom line: Meditation changes our brain and changes our body chemistry in ways that help mitigate stress and improve our overall wellbeing. So, go get you some!
Janet Sandman