Stress and Stress Management

What happens when we are stressed?

Stress is a natural and vital physiological process for survival, providing extra energy to cope with a demanding situation that is hopefully then quickly resolved. The problem with our modern lifestyle is that we often walk around constantly stressed, with high levels of stress hormones for long periods, which is very harmful to our health in the long run. When we are exposed to a stressful situation, the sympathetic nervous system is activated and stress hormones are released into the blood. The stress hormones are adrenaline, noradrenaline, and cortisol, all of which are produced in the adrenal glands. Their job is to mobilize more energy to cope with what is required; heart rate increases, blood pressure rises, blood sugar levels rise to mobilize more energy, and blood flow is redirected to muscles and the brain, while the gastrointestinal system, for example, receives less as we don't have time to focus on digestion when we must fight or flee. If the situation is not quickly resolved but persists for many days, perhaps weeks or months, the body will of course be harmed.

Why is it important to be able to manage stress?

In our modern lifestyle, we are exposed to a multitude of stressors that are often difficult to control. We are exposed to a constant stream of information from various sources, we feel that there is not enough time, we have difficulty prioritizing and saying no, we often want more than we can handle, we may have financial problems, worries about children, daycare, school, extracurricular activities, household chores, dissatisfaction at work or with colleagues, and more. The list can often be made much longer.

If we fail to take control of our daily lives and manage the stress we are exposed to, the result can be devastating, with too little sleep, unhealthy eating habits, and no time for relaxation. The body's alarm system is constantly on, the sympathetic nervous system is activated, and we are running on high gear around the clock.

Increased stress levels for shorter periods are completely natural and actually positive, as it often makes us perform better. The body is not harmed if we can just wind down and relax between periods of stress. We must be able to switch from the sympathetic (activity) to the parasympathetic nervous system, which calms us down so that the body can have time to recover, the immune system gets the opportunity to heal the body, and digestion and gut microbes can work in peace. There must be a balance between activity and recovery.

How does being stressed affect my health?

Short periods of stress, a day or a few days, where you can afterwards wind down and relax, do not negatively affect health. To cope with a longer period of stress, it is important to get enough good sleep, which can be easier said than done as stress often affects sleep. Also be sure to prioritize time for eating good food and also some form of relaxation, perhaps in nature, and a few daily sessions of deep breathing and relaxation.

If you fail to manage stress, are careless with food, sleep too little, and so on, it will take a toll on the body and can eventually lead to serious health problems. Prolonged elevated cortisol levels result in, among other things, a weakened immune system, high blood pressure, insulin resistance, type II diabetes, obesity, breakdown of muscles and fascia, impaired flow and stiffness in the body (sugar bonds in the fascia), cardiovascular diseases, depression, and mental illness, among others.

Prolonged stress with constantly elevated cortisol levels affects and destroys the balance of the gut flora, and pathogenic microorganisms will take over. A disturbed gut flora in turn causes various stomach-related problems such as bloating, gas, diarrhea, and constipation. When the gut flora has become depleted, with reduced diversity, one can also become extra sensitive to certain types of food and ingredients. The microorganisms that are supposed to process that food may simply no longer be present in sufficient numbers. In addition, nutrient absorption can be impaired. The gut flora produces, among other things, enzymes and neurotransmitters that communicate with the brain, and an imbalance in the gut flora also affects our behavior and mental well-being. In fact, all the diseases and problems listed in the paragraph above can be related to a disturbed gut flora.

How do I get started with stress management?

We all have different personalities and we get stressed by different situations. Likewise, we relax and feel calm in different situations and different environments. It is important to try to find what makes you calm and harmonious and to spend time or talk as often as possible with friends you feel safe with and who give you energy.

What makes you happy? What makes you smile and laugh? It is important to try to find things that bring joy and relaxation. Socialize in circles with similar interests, with friends you trust and feel happy with.

Think through your situation. Can you re-prioritize? Dare to say no to things you feel you don't want to or have the energy for! Prioritize deep breathing and perhaps meditating, just lying down and relaxing for a few minutes and listening to calm music, birdsong, or anything else that calms you. Breathe through your nose, calmly and deeply, feel your lungs expand. It's a simple tip that has a much greater effect than you can imagine.

It is not always easy to influence what creates the stress, but it is important to try to figure out why and if there is any possibility of changing things. In difficult life situations that are impossible to influence, it is important to have someone to talk to, when you feel like it, and not to be alone. Talking to someone you trust helps process and manage the stress even if you can't always solve the problems.