I kept struggling with how to present what I wanted to say about chronic stress and the toll it takes on our bodies. I couldn’t get started. I wanted to explain the science of the stress response, but I’m still learning and I’m just going to post my favorite links about it below for those who want to more information.
I realized I just wanted to be real. Life is stressful.
You’ve heard about the stress response before, “fight or flight.” This is how I’ve usually heard it described: The lion chases the gazelle, the gazelle’s body is flooded with stress hormones that increase heart rate, blood pressure, breathing, and blood sugar. When the gazelle successfully escapes and the lion has given up, the danger is gone.
The gazelle finds a safe place to graze or rest, and all those body systems return to normal, the stress hormones are broken down. This completes the stress cycle. Completing the cycle is a critical part of a healthy brain and body balance. (That is, unless the gazelle is eaten, in which case, it doesn’t much matter what happens to her stress response, but that’s not relevant to our discussion today).
For us, we have numerous stress responses through the day, and we aren’t always able to complete the cycle. We aren’t being chased by lions, but we have “perceived” dangers: going to be late getting the kids to school? Will I be late to work? Is there traffic? If I’m late again will my co-workers be angry? Is my job in jeopardy? My boss stresses me out. OR I need a job. How will I pay these bills? I need to work out. I need to eat healthy. I need to sleep more.
And on and on and on. And little stressors are compounded by long term stressors. Relationship stress, childhood trauma, negative self-talk.
The stress hormones and the lack of enough good quality sleep lead to low energy and brain fatigue and decision fatigue. It’s difficult or impossible to resist snacks that have sugar, salt and fat. Your body says, “sorry sister, I need some relief.” The simple carbohydrates quiet the anxiety that comes with stress.
When your stress response system is rarely or never off, at some point, it catches up to you. This can be difficulty sleeping, frequent colds, sugar and caffeine cravings, mid afternoon fatigue, weight gain or difficulty losing weight, anxiety, low motivation, or poor concentration. As months and years pass, this becomes obesity, chronic fatigue, addiction, worsening anxiety and depression, prolonged frequent illnesses, and more.
There isn’t an easy answer, or a one size fits all approach. Yet, understanding the biological pathways can help us to find solutions. Realizing that it has taken weeks or months or years to get to where we are means it won’t be a quick fix, but the healing journey is worth it. Learning ways to ‘complete the stress cycle’ is a critical part of taking charge of your health. Read more about that here:
What can you do for yourself? Are there little responsibilities you can delegate? Can you let go of the guilt of working out in favor of extra rest? Can you be in tune with yourself and give yourself permission to take a little break when needed?
Furthermore, can you find a way to find joy in eating? No guilt, no dieting, no regret? The anxiety and stress we have around food choices and eating and weight and body image is a vicious cycle – and it isn’t your will power! Look for an upcoming guest blog from Elizabeth Freyre, registered dietitian (and my sister) where she will talk about losing the guilt around eating and dieting, and instead eating to nourish your body.
For more information about the stress cycle:
Aviva Romm, M.D. has several posts on stress -
Emily Nagoski, Ph.D. has an excellent book on chronic stress, titled "Burnout"
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