There are a number of strategies that can be implemented to deal with stress
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THE HEALTH | MAY , 2023
| Opinion |
BY TONY PEREIRA
IN THE medical online platform Healthline , stress is defined as the feeling of being overwhelmed or unable to cope with mental or emotional pressure . Stress has mental and physical consequences . A 2015 study in the US found that 59 per cent of adults reported experiencing high levels of perceived stress . I imagine this figure would have been higher during the pandemic period as many people struggled with being in a locked down state . In this issue ’ s column I will discuss the science behind what happens when we are stressed and also offer several strategies to help when one is under stress . One thing to remember , stress is not always a bad thing . Certain events can cause us to be stressed but in a positive way . For example , before a major presentation , we might feel stressed but , in that situation , the stress feeling can actually make us more focussed and sharper .
In this column I am referring to chronic stress - stress at the work place due to workload , deadlines , unreasonable team members and the like .
When stressed , a chemical is released from our gut called cortisol . Cortisol is produced when we sleep . So , when we wake up in the morning , our cortisol is at its maximum level . For this reason , I recommend establishing a wake-up routine that minimises the release of cortisol .
Cortisol damages our brain cells . So , a suitable wake-up routine could be to practice a good mindfulness exercise . I start the day with simple deep breathing exercises . Just 10 to 15 minutes in the morning . You should avoid checking emails the moment you wake up . There could be something that will cause you to stress . And the first amount of cortisol will be released . Try and avoid activities that will cause this .
How can we effectively deal with stress ? Gregory Caremens , founder of The Brain Academy has put forward several strategies that can be implemented to deal with stress . It is difficult to apply all of them , so pick the ones that work best for you and implement when you are under stress . These are summarised in the diagram below .
COGNITIVE STRATEGIES
Stress is caused when the amygdala alerts the reptilian brain of possible threat - real or perceived . The fight or flight response is the typical reaction by the brain . I have spoken about practicing mindfulness activities to help overcome stress .
Another way to alleviate stress is to think of a pleasant memory that you have . It could be a holiday you enjoyed ; something you achieved , or some other happy memory . Changing the perspective can reduce the stress hormones released under stress .
One other technique that can quickly overcome the feeling of stress is to
The science of stress and dealing with it
There are a number of strategies that can be implemented to deal with stress
visualise what the situation will be like after the event causing the stress is over . If for example , there is a tight deadline , keep in mind that the deadline will be met and things will be better after that . Even the worst moment shall pass .
PHYSICAL STRATEGIES
These are easy to implement and can reduce stress almost immediately . Taking a short walk is probably the best way to stop the feeling of stress . Just a 15-minute walk can reactivate the release of serotonin .
As I wrote in my last column , serotonin is a mood enhancer . It is also produced in the gut . If you are seated for an extended period of time , serotonin will not flow to the brain . A short walk will get this important chemical flowing and the mood will improve .
SENSORY STRATEGIES
The late British Prime Minister Margaret Thatcher often spoke about the benefits of taking power naps - both re-energised her and helped her destress . It is not always possible of course , in an office environment to take naps , but a number of companies do provide quiet rooms where employees can rest their eyes .
Several countries in Europe do allow for extended rest periods in the afternoon . Typically , this is after lunch and can be between 30 minutes and two hours . The literature available explains that this is ostensibly to allow for digestion . With the advancement of neuroscience and the research that has been carried out on how to alleviate stress , we can also hypothesise that these rest periods during the day help employees manage stress and create a more upbeat mood .
EMOTIONAL STRATEGIES
Many years ago , I was working in London and feeling especially stressed one evening . In those days , the internet did not exist . I really felt I had to speak to someone . So , I called home and spoke to my mum . Just hearing her voice brought calmness .
I did not know then that speaking to her brought a release of oxytocin in my brain , which immediately helped me recover my state of mind . Crying is also a way to destress . The reason is that we remove cortisol from our system when we cry . So , the next time you see someone cry , it is not a sign of weakness .
THE DANGERS OF STRESS To be honest we all will feel stress at some point . With the advancement of technology , we are connected 24 / 7 . We are connected to multiple social media platforms ; the amount of time spent on these platforms has certainly increased over time . This has also brought about an increase in stress levels . Here are some of the dangers of stress .
When stressed , the parasympathetic nervous system ( PSNS ) shuts down . The PSNS is one of two major divisions of the larger autonomic system ( ANS ) in our body . The ANS regulates bodily functions such as breathing , digestion and respiratory rate . The PSNS is the business-as-usual system . When under stress , the sympathetic nervous system is activated . When this happens , a number of changes take place . Our heart rate speeds up ; more blood and oxygen are delivered to the body to deal with the flee or flight response to stress . Some people suffer from hair loss , obesity , weight loss , and even acne .
As mentioned above , stress releases cortisol into the body and brain . You can feel a cortisol release - feeling nauseous is a common phenomenon . Have you ever experienced that sick feeling on hearing some bad news ? That is cortisol being released . Cortisol kills our brain cells and attacks the hippocampus ( short-term memory ).
Stress also causes mood changes . We get irritated easily and can snap at colleagues and loved ones . Extended periods of stress can also lead to depression .
Despite the challenges that we face , we can be proactive and build resilience into our system so that we can handle the daily pressures that we face . The strategies offered here can help .
CORRECTION
In last issue ’ s column , there was a typographical error for which I must apologise . In discussing the different chemicals in our brain , I mistakenly stated that norepinephrine and noradrenaline were different neurotransmitters . I meant to say norepinephrine and adrenaline are different chemicals , although they perform similar functions . The typo is regretted . – The Health
Tony Pereira is an Independent Consultant and Founder of SuperTrouper365