Managing Stress Response

The stress response cannot be allowed to be activated unchecked.

The Stress Response has evolved with us as a protective mechanism to alert us of danger. We require it for our survival but we cannot permit it to be activated unchecked. It is extremely energy demanding to mount a stress response so if we allow it to become chronic; we will be tired and susceptible to diseased states and immune deficiency.

Danger signals registered in the mid brain are transmitted to our emotional centers and the autonomic nervous system. While the stress response is an unconscious reaction directed by the sympathetic division of the autonomic nervous system (fight or flight); it can be consciously controlled by activating the parasympathetic nervous system (rest and digest). Our conscious thoughts can uncouple the transmission of signals to our emotional centers and lower our sense of fear.

Sympathetic activation is like driving with your foot on the accelerator pad all the time; you need to put your foot on the brake pad to slow down. Because sympathetic activation is an automatic response you need to constantly manage it by activating an equal or greater than parasympathetic response.

This can be achieved by activating the main nerve associated with the parasympathetic nervous system, the vagus nerve. Activities such as gargling, singing and humming stimulate the vagus nerve. Deep diaphragmatic breathing stimulates the nerve and can alter the variability of your heart rate. While heart rate focuses on the average beats per minute, heart rate variability (HRV) measures the specific changes in time (or variability) between successive heart beats. Your aim is to have a variable time space between each heart beat.

The vagus nerve also connects the heart with the brain and therefore vagus nerve stimulation can improve coherence: the state when the heart, mind and emotions are in energetic alignment and cooperation. It is a state that builds resiliency – personal energy is accumulated, not wasted – leaving more energy to manifest intentions and harmonious outcomes.

Meditation, mindfulness practice and Dynamic Neural Retraining Programs can help disconnect the emotional fear centers to improve resiliency to stress.

Stressors in your life must first be recognized and eliminated where possible. If it is impossible to eliminate some, then you need to alter your thoughts about your stress. Stress can be defined not by load but by your ability to cope. Believing that you can cope is the first step to feeling less stress. Surrounding yourself with social support is very important to help handle stress. Practice several different healthy coping strategies to address different types of stress.

Managing stress is about building resiliency not about eliminating all stress from your life.

Tips for Managing Versus Coping with Stress

While they may sound similar, managing and coping with stress are two very distinct behaviors. Management involves planning ahead and building systems of support before stressors become overwhelming. Coping implies a sense of survival or just scraping by during an episode of stress.

Creating a stress-management plan doesn’t have to be stressful—it can be simple! It takes a little bit of forethought and planning, but once in place, it can help you through a hectic day. Consider the list below and think of how to personalize each for your life.

Create a support system. You likely already have a network of family and friends. But it’s helpful to pinpoint exactly who in your web can help you and when. And don’t just name them—write them down. It’s easier to reach out for support when a name and number are ready to use.
Block out alone time. This actually means time spent alone—free from distractions and visitors. You’re encouraged to physically block out these times on your calendar, too. This way colleagues or family can’t schedule over your time to recharge. If you’re a busy person, don’t give this up if you don’t have a free hour. Even five minutes alone can help.
Prioritize your tasks. It’s always gratifying to check off items on a to-do list. But often the easiest tasks get checked first, leaving the larger, more important tasks waiting for too long. Be honest with yourself when creating and prioritizing your list.
Make time for self-care. This doesn’t necessarily mean treating yourself in the way of bubble baths and bon-bons. It means actually taking care of yourself by eating balanced meals, sleeping well, and exercising, to name a few. Taking care of your body shouldn’t be a luxury, so make these self-care pieces a priority.
Be active! Exercise can intimidate some, but it can be enjoyable if you tailor it to your interests. Whether it be a leisurely walk or a vigorous game of soccer, both are valid options for getting your body moving. Research has shown that regular exercise can lower cortisol levels and boost endorphins.

Author

Jenna Templeton

Key Points

The Stress Response has evolved with us as a protective mechanism to alert us of danger, but we cannot permit it to be activated unchecked.
The stress response is an unconscious reaction directed by the sympathetic division of the autonomic nervous system (fight or flight); it can be consciously controlled by activating the parasympathetic nervous system (rest and digest).
Our conscious thoughts can uncouple the transmission of signals to our emotional centers and lower our sense of fear.
Specific behaviors and actions can activate the parasympathetic nervous system which can down regulate the stress response.
Managing stress is about building resiliency not about eliminating all stress from your life.

Action Steps

Meditation

There are different types of meditation and they are not all about clearing your mind of all thoughts. I took a Ziva online Meditation course. https://courses.zivameditation.com/

As the creator, Emily Fletcher says: "The mind thinks involuntarily just like the heart beats involuntarily. For some, their first attempt at meditation goes something like this: you close your eyes to “meditate,” not only can you not clear your mind, but every sad/ stressful/ angry thought comes flooding in. It’s not your fault. You are not a meditation failure. You just haven’t been taught yet".

Ziva meditation uses an ancient "mantra" technique of subvocally reciting a multi-syllable nonsense word over and over, while letting distracting thoughts bubble up in the mind. The technique calls for a mental state that almost feels like drifting off into a nap. It's meant to be as effortless as possible.

One of the most popular meditation apps is: Headspace - this might be the answer for you? https://www.headspace.com/headspace-meditation-app

Mindfulness is a type of meditation in which you focus on being intensely aware of what you're sensing and feeling in the moment, without interpretation or judgment. Mindfulness could include focused activities like painting, coloring in a book or knitting. Yoga is likely one of the most popular forms of mindfulness or meditation. Once again there are different types of yoga and you will need to experiment to find the style that is best suited for you.

HeartMath is a form of Biofeedback which focuses on heart wave variability and coherence. The goal of HeartMath Biofeedback is to teach you how to bring your brain, mind, body and emotions into balanced alignment. It involves using a sensor connected to your smart phone and your earlobe. The sensor measures your breathing pattern and heart rate variability. With practice you can reach a state of coherence when the heart, mind and emotions are in energetic alignment and cooperation. This stress management system will help you synchronize your brain and heart for optimal stress resistance and mental performance.

Dynamic Neural Retrain System is a program that targets brain function, specifically a maladapted stress response and limbic system impairment. It is an intensive training program and a commitment, but it might address the root cause of your chronic condition. When you rewire the limbic system, you move the body from a state of survival to a state of growth and repair.

Breathing Exercises - experimental with different styles.

The 4-7-8 Breathing Technique

Get into the bellow breathing exercise position with one hand on your stomach and one on your chest.
Breath in slowly but deeply. Take 4 seconds to breathe in, feeling your stomach move in the process.
Hold your breath for 7 seconds.
Breathe out for 8 seconds, as silently as you can manage. Once you reach a count of 8, you should have completely emptied your lungs of air.
Repeat as many times as you need, making sure to stick to the 4-7-8 pattern.

Box Breathing

Breath in through your nose filling up your belly for 4 seconds.
Hold for 4 seconds.
Exhale through your mouth for 4 seconds.
Holder for 4 seconds.
Repeat x 4

Breath Focus

While you do deep, breathing, use a picture in your mind and a word or phrase to help you feel more relaxed.
Close your eyes if they're open.
Take a few big, deep breaths.
Breath in. As you do that, imagine that the air is filled with a sense of peace and calm. Try to feel it throughout your body.
Breath out. While you're doing it, imagine that the air leaves with your stress and tension.
Now use a word or phrase in your breath. As you breathe in, say in your mind, "I breathe in peace and calm." As you breathe out, say in your mind, "I breathe out stress and tension."
Continue for 10 to 20 minutes

Other ways to stimulate your Vagus Nerve

Your Vagus Nerve runs from your brain, past your throat, to your body. Here are some ways to stimulate that nerve:

Gargle
Hum
Sing
Recite a mantra
chant
prayer
laugh
chew gum

BodyCheck Prevention & Health Physical Therapy Centre

How to Manage the Stress Response

The stress response cannot be allowed to be activated unchecked.

Tips for Managing Versus Coping with Stress

Key Points

Action Steps

Breathing Exercises - experimental with different styles.

The 4-7-8 Breathing Technique

Box Breathing

Breath Focus

Other ways to stimulate your Vagus Nerve

Further Reading

Dynamic Neural Retraining System

28 Ways to stimulate your Vagus nerve

28 Ways to stimulate your Vagus nerve

28 Ways to stimulate your Vagus nerve

28 Ways to stimulate your Vagus nerve

28 Ways to stimulate your Vagus nerve

HeartMath App Intro Video

28 Ways to stimulate your Vagus nerve

HeartMath App Intro Video