How Can I Reduce Stress?
Science has proven STRESS can cause:
Osteoporosis
Gut and digestive disorders
Weight gain
Reduced immune system function
And disease
Stress.org also estimates that 75 – 90% of all visits to primary care physicians (doctors) are for stress related problems.
The DANGERS are real.
In this blog you will find, not just how to reduce stress but also what stress is and why it’s there.
4 minute read
What is Stress?
Have you ever walked along a street at night and heard a rustle in the bushes and went “huh” breathed in and tensed up?
This is your body triggering the primitive fight or flight response.
STRESS is a trigger of the flight or fight response.
Why do we have the stress response ‘fight or flight?’
Back in caveman times, danger was all around us, so evolution designed the ‘stress’ response system to ‘prepare us’ to run from or fight sabre tooth tigers and keep us alive.
Here’s how it works:
When we perceive a threat (the rustle in the bushes)
Our brain sends chemicals (Cortisol and Adrenaline) to our nervous system to initiate the stress response (why you breath in deeply “huh” and tense up).
Our brains prioritise energy, switch off non essential systems, like digestive and immune systems, and focuses on pumping blood to our arms and legs, to run or fight.
Then, once out of danger, our body goes back to normal (we can relax).
Our Caveman Brain
The problem is, our 4 million year old caveman brain, still thinks its on the savanna running from sabre tooth tigers, when its actually on the 17th floor of 500 Collins Street, in Melbourne CBD.
Its perceiving sabre tooth tigers in our offices.
We’re using a primitive tool for a modern world.
Our brain hasn’t caught up with technology.
So, its treating everyday things like a presentation, a conflict with the boss, or a deadline as life and death.
This means the stress response system is being triggered hundreds of times a day more than it should.
You might think, surely you would notice this…but…and a big but…
Our physiology is clever and adapts to the stress response triggers, so we barely notice they are happening.
They blur into one constant feeling or state of ‘charged readyness’ we call STRESS.
The DANGER’S of STRESS
Stress has been proven to:
Affect all systems of the body including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive systems. source
Weaken/suppress the immune system, the bodies defence. Essentially, STRESS makes us WEAK. This means we become susceptible to disease, infection, colds and viruses source source 2
Effect the gut lining, leading to ulcers, intestinal issues, IBS, IBD, GERD and other digestive disorders source 1 source 2 Impact of stress on IBS
Thin the bones, leading to osteoporosis and arthritis source
Cause us to crave sugar, which is stored as fat, leading to weight gain source
It also leads to a host of other issues as we cope with stress through smoking, drinking, drugs and over eating.
What do ‘I’ know about STRESS?
One morning in 2018, I laid in bed staring at the ceiling, crying in pain.
My lower back had locked up and I could barely put a foot on the floor.
3 hours later…
Sitting at the chiro after some tests, the chiro reading from his ipad said…
“Tom, your nervous system is functioning at less than 40%, have you been stressed?”
I looked at the chart on his wall and read the symptoms - sluggishness, aches, tired, lack of energy.
I had it all.
I HAD been STRESSED.
He then handed me a chart (see below), and said…
“Tom, stress causes tension in the muscles of the spine (musculoskeletal). The result is inflamed joints, which explains the pain in your lower back. The inflamed joints reduces nerve function to your body and organs which explains your 40% functioning and your symptoms.”
Holy shit…dumb moment…I didn’t realise issues with my spine could effect my organs!!
He then went on to say…
“A lot of men hold stress in their lower back, causing a number of issues for the spine.”
This source validates the chiro and says musculoskeletal pain in the low back and upper extremities has also been linked to stress, especially job stress.
Here’s the kicker…
I never thought STRESS was an issue though…
I thought I could push through…
But…. years of 10 hours a day ‘sitting’ at a desk, hour long commutes, project management, punching on with subbies, smoking, over eating, drinking too much and neglecting my health, had caught up with me and punched me square in the face.
I was 34, over weight, ill, most likely an alcoholic and could barely walk.
“STRESS IS FUCKING REAL”
How did I REDUCE stress?
Over the next two years…
I negotiated taking every Wednesday off as a mental health day
I saw the chiro twice a week
I got a deep tissue massage every week
I changed my diet - no meat, smaller portion size and no sugar (Food Is Medicine)
I stopped drinking alcohol & smoking
I started yoga
I moved closer to work, removing the stress of the commute
I walked for 1 hour every morning
I started standing at my desk (Metabolism slows down 90 per cent after 30 minutes of sitting)
I did a bunch of mindfulness and counselling work
I created boundaries in stressful relationships
I removed financial stressors.
I asked for support from friends, family and my girlfriend
I took 2 months leave dedicated to healthy living
I made sure I got 8 hours sleep a night (How Does Sleep Reduce Stress)
I said ‘NO’ to 99% of events, catch-ups, things and to-do’s
This one is me!!
The result, 2 years on?
I’m still doing the lot!
And feel in the best shape mentally and physically I have ever been.
I’m fitter, healthier, thinner, calmer and most of all LESS STRESSED!
If you want to REDUCE stress, remember these tips:
Negotiate less hours or reduced responsibilities - At your next performance review, weigh up your options.
See the chiro - Next time your back feels achy, just try it out.
Regular massage - Go a massage instead of buying the slab.
Healthy diet - Go the salad over the parma.
Stop or reduce drinking - Try out the soda waters during the week.
Start moving or exercise - Ask a friend to take you to a class (gym, boxing, yoga etc).
Move closer to work - Next time you go to move, consider the benefits.
Go for a walk - Instead of the netflix, go for a walk before bed.
Stand at your desk - Investigate one of these
Do some mindfulness and counselling work - At tomorrows lunch break, do a 20 min walk.
Create boundaries in stressful relationships - Skip the next stressful event, and check in how you felt.
Remove financial stressors - Put the credit card away.
Ask for support - Rally the troops around you, in the other 15 habits.
Take some extended leave - Check the calendar and see what works.
Get 8 hours sleep - Shut phones and nextflix off at 9pm.
Say ‘NO’ more - Say NO to the next event, and do one of the above.
You don’t have to do it all at once. Small changes compound over time.
Just try a couple of things…
What have you got to lose?
It could save your life, literally.
To learn more about STRESS
…and its impacts on the body.
Watch this talk
The connection between stress and disease (1 hour YouTube video).
In this 1 hour YouTube talk Gabor Mate talks about what stress is, how it effects the body and how it can cause disease.
Read this book
This book changed my life When The Body says No: The Cost of Hidden Stress
