by Stephanie Bucklin, Originally posted 12/1/2015
As we move through the Holiday Season, many of us will experience an increased amount of stress. Some of us will feel stressed out because of the social pressures of overextending our financial ability to make sure we can give a gift to everyone on our lists. Others feel stress due to family coming to visit from out of town or having to travel to go visit the family ourselves. Many will experience stress during the holidays due to the loss of a family member during this time of year. And a great number of people living in colder climates will experience stress simply to due hibernation or arthritis pain caused by the cold weather.
I’ve been exposed to many different stress management techniques in my life. When I was a young child, my Mom taught me Progressive Muscle Relaxation and a Lamaze breathing technique to relax after nightmares. When I was in my twenties, I discovered Yoga and Meditation which opened me up to much more relaxation than I had ever experienced in my life up until that point. And in my thirties, I completed the Holistic Studies degree program at Ventura College, which included a Stress Management class that taught me many more techniques to manage my stress (More Information about the Holistic Studies program at VC here: http://www.venturacollege.edu/departments/academic/health-education-and-holistic-studies). As a result of all this Stress Management experience, I decided to start teaching stress management as a part of my Holistic Wellness Coaching programs.
The Cortisol Connection
No matter what the cause of your stress may be, the result in our human bodies is very much the same – the level of the Cortisol hormone will increase in the bloodstream, forcing the Adrenal Glands to work overtime, which results in Adrenal Fatigue or Exhaustion. Cortisol is the primary hormone secreted by the adrenal glands, which are located at the top of our kidneys, one on each side, just under the lower part of the ribcage. Cortisol is a crucial hormone, made by our adrenal gland in response to stress – it actually buffers us against the stress we experience in our lives.
Cortisol has three key functions in the body:
1. Raises Blood Sugar (too much Cortisol can cause blood sugar problems, leading to diabetes);
2. Raises Blood Pressure (too much Cortisol can cause high blood pressure); and
3. Controls and modulates inflammation in the body.
When stress becomes chronic, adrenal exhaustion will occur when a person’s adrenal glands just can’t make any more Cortisol. Chronic stress can create a toxic environment in the body, adrenal exhaustion, fatigue and many other symptoms, even stress-related diseases.
Adrenal Exhaustion Symptoms
If you are experiencing any of the following symptoms, it’s time to consider managing your stress more effectively.
• Fatigue – As you might expect, fatigue is one of the most common symptoms. However, it is probably not the only one that you might experience. Fatigue leads to lower levels of a number of hormones and neurotransmitters, which can affect your entire body.
• Orthostatic Hypertension (dizziness when standing up) – A chronic, debilitating illness associated with common neurological conditions (such as Diabetic Neuropathy and Parkinson Disease). “[Orthostatic Hypertension] is common in the elderly, especially in those who are institutionalized and are using multiple medications.”
• Body Aches, Pains and Muscle Tension – Women who lead demanding lives are more than twice as likely to suffer from aches and pains as women with less hectic lives, according to a recent study. “When stressed, your body produces hormones that increase muscle tension and pain sensitivity,” says Jay Winner, M.D., author of Stress Management Made Simple.
• Food Addictions and Parasites – Caffeine, salt and sugar cravings can be an indication that you are too stressed. Many of us have food addictions that are exacerbated by stress. What science has shown is that parasites in our intestines can actually cause us to crave certain foods (especially sugar).
• Food and Chemical Sensitivities – Increased food or chemical sensitivities can be an indication that our body systems are being taxed by the increased Cortisol and Adrenaline in the bloodstream.
• Increased Allergic Response – When you’re stressed out, your body releases histamine, which leads to allergy symptoms. “Stress and allergies go hand in hand”, says Los Angeles-based ear, nose, and throat doctor, Murray Grossan, MD. “Once the allergy season is full-blown, the combination of miserable allergy symptoms, nights of fitful sleep, and fatigue, definitely leave you in need of stress relief.”
• Immune Dysfunction – There are two main ways that stress has a direct, negative effect on the immune system, including creating chronic inflammatory conditions, and lowering the immunity of those who otherwise might have a healthy immune system. According to Dr. Mary Meagher, “people exposed to chronic social conflict experience high levels of stress and consequent dysregulation of the immune system, thereby increasing vulnerability to infectious and autoimmune disease”.
• Abdominal Cramps – The complaints are caused by mental or emotional stress, which the body translates into physical symptoms, just like the knot in your stomach when you have a big test or an important meeting. Abdominal pain is a common physical symptom of mental or emotional stress.
Stress-Related Diseases
Stress is part of anyone’s life and mainstream medicine recognizes that stress is a key contributor to many of the following disease states.
• Heart disease – Stress is a risk factor for heart disease, because chronic stress exposes your body to unhealthy, persistently elevated levels of “stress hormones” Adrenaline and Cortisol. Studies have linked stress to changes in the way blood clots, which increases the risk of heart attack.
• High Blood Pressure – Short-term stress-related spikes in your blood pressure added up over time may put you at risk of developing long-term high blood pressure.
• Diabetes – Physical stress, such as illness or injury, causes higher blood glucose levels in the body, which has been known to cause Type II Diabetes.
• Headaches and Migraines – Stress often triggers headaches and migraines. Once they get going, headaches can generate more stress, which makes the pain worse.
• Gastrointestinal problems – Stress-induced gastritis—also referred to as stress-related erosive syndrome, stress ulcer syndrome, and stress-related mucosal disease—can cause mucosal erosions and superficial hemorrhages in patients who are critically ill or in those who are under extreme physiologic stress, resulting in minimal-to-severe gastrointestinal (GI) blood loss and leading to blood transfusion if not addressed.
• Depression and Anxiety – Stress has direct effects on mood and early initial symptoms of lowered mood can include irritability, sleep disruption and cognitive changes such as impaired concentration. Chronic stressful life situations can increase the risk of developing depression if you aren’t coping with stress very well. Unhealthy coping skills (like avoidance of healthy activity [exercise, yoga, running], overworking [workaholics], irritability, or excessive alcohol use) can also have a direct effect on mood, leading to depression.
• Infertility, Recurrent Miscarriages and Poor Pregnancy Outcomes – Our bodies are equipped to prevent conception from occurring during times of extreme stress. The presence of adrenaline will signal our body that conditions are not ideal for conception. Adrenaline actually inhibits the natural use of Progesterone, which is essential for fertility. Adrenaline in the bloodstream will trigger the pituitary gland to release higher levels of Prolactin, which also causes infertility to occur.
• Sexual Dysfunction – Stress and anxiety can affect how your brain signals your body’s physical response. In the case of an erection, stress and anxiety can interrupt how your brain sends messages to the penis to allow extra blood flow. Women may find that their hormone levels shift after giving birth and during breast-feeding. This may lead to vaginal dryness, which can affect your desire to have sex. In addition, untreated anxiety or depression can cause or contribute to sexual dysfunction, as can long-term stress and a history of sexual abuse.
• Accelerated Aging and Premature Death – Chronic stress accelerates premature aging by shortening DNA telomeres. Source: A wide range of studies have shown that the stress caused by things like: untreated depression, social isolation, long-term unemployment, anxiety attacks, etc. can speed-up the aging process by shortening the length of each DNA strand.
• Addison’s Disease – Many physicians won’t diagnose adrenal exhaustion, except in the case of Addison’s disease. Also known as primary adrenal insufficiency, this is the most severe form of adrenal exhaustion. Very low levels of Cortisol due to the destruction of the adrenal gland, caused in most circumstances by an autoimmune process. It is marked by hyperpigmentation of the skin, which may be most evident by a darker color under the fingernails and in the creases in the palms of the hands.
• Cushing’s Syndrome – When your body is exposed to abnormally high levels of Cortisolfor long periods of time it is called Cushing’s syndrome. Also known as hypercortisolism, this is a fairly uncommon disease.
What You Can Do About Stress in Your Life – Ask for Help
Logically, if we can control our response to stress than we probably can prevent all these disease and imbalanced states. So, how can we control stress, or better yet, how can we control our response to stress? Even if there is no magic pill that we could take at bedtime to mitigate the destruction cortisol is causing inside our body – it is also called a “wear and tear” or catabolic hormone – there are many things that can be done to help. There are many choices in how stress can be managed and they don’t all work the same for everyone.
I would suggest that you start by identifying your major sources of stress – whether they are related to work, family, friends, finances or any other area. Write down some ideas for either eliminating or managing these sources of stress. Once you’ve identified your stress sources, reach out to someone and discuss what is stressing you out. Working with a doctor or health practitioner that you trust, whose philosophy and plan of care are in alignment with your beliefs and expectations is preferable. Your doctor/health practitioner should be your ally, guide, advisor and supporter in what should be a great adventure, your journey towards optimal health.
DIY Interventions for Stress Management
If you prefer a DIY (Do It Yourself) approach to healing like I do, you can start incorporating these interventions and techniques into your lifestyle. As with any healing journey, there might be obstacles and bumps, set backs and disappointments. Patience, persistence and resilience in the face of adversity might be required to achieve optimal health.
• Nutritional Supplements – A variety of vitamin supplements can enhance adrenal function and help the body recover from adrenal exhaustion. The top three nutritional supplements for adrenal exhaustion are B-complex, Pantothenic Acid (B5), and vitamin C. Several other nutritional supplements may be helpful, including phosphatidylserine, zinc, and N-acetylcysteine. Having proper nutrition in your body can work wonders in many directions, not just for stress management.
• Herbal Supplements – The top herbal supplements for adrenal exhaustion are Licorice Root, Rhodiola Rosea, Eleuthero (aka Siberian ginseng), Ashwagandha (aka Indian ginseng), and Adrenal-cortex Extract. Herbal supplements are a short-term solution, and generally aren’t used for periods longer than 6 weeks. I would suggest seeing an Herbalist or Naturopathic Doctor for guidance on the use of Herbal Supplements.
• Essential Oils – Essential oils have been around for centuries, dating back as far as Biblical days when Jesus was anointed with frankincense and myrrh upon his birth. They’ve been utilized since ancient times in various cultures, including China, Egypt, India and Southern Europe. Per Dr. Josh Axe (a natural medicine expert), the top seven essentials oils for stress include Lavender, Rose, Vetiver, Ylang Ylang, Bergamot, Chamomile, and Frankincense. For the best quality essential oils, it is highly recommended that you obtain them from a reputable source like Young Living Essential Oils. I have found that Essential Oils are a great intervention for stress management – my favorite is Lavender oil, which I use to calm myself down by putting it on my pillow or rubbing it on my neck.
Techniques to Help With Managing Stress
I have found that incorporating several stress management techniques into my life is far more effective than just having one or two techniques in my DIY Stress Management Toolbox.
• Breath Work – Become aware of the power of the breath in returning to the present moment, by “turning off” reactionary stress patterns and the “fight or flight” mechanism when not needed. Just stop for a moment, take a deep breath, and drop your attention into your heart space. Breathing deeply into the heart-space is a technique taught by the Institute of Heartmath, called the Heart Coherence Technique.
Learn more about this technique here:
• Mindfulness Meditation – including formal guided meditations, silent and dynamic meditations, as well as incorporating mindfulness into daily interactions and living. By learning to work with the conscious mind, you can stay alert, focused, and centered on a daily basis, even during the busiest of days. Somatic (body) awareness and how to calm the nervous system are learned through mindfulness. By giving attention to the interconnection between mind, emotions, and physical sensations/symptoms, more control is obtained through mindful practice.
Check out a great guided meditation on YouTube here:
• Effective Communication Styles – Learn and practice more mindful self-expression, relationship communication, and mindful parenting skills. Techniques like Nonviolent Communication can be a key to better communication, which can help relieve stress caused by relationships.
• Progressive Muscle Relaxation – This may be practiced at home, either seated or laying down, and can help you relax your body and mind before sleeping. Progressive Muscle Relaxation teaches you how to relax your muscles through a two-step process. First, you systematically tense particular muscle groups in your body, such as your neck and shoulders. Second, you release the tension and notice how your muscles feel when you relax them. This exercise will help you to lower your overall tension and stress levels, and help you relax when you are feeling anxious. It can also help reduce physical problems such as stomachaches and headaches, as well as improve your sleep. If you search for “Progressive Muscle Relaxation” on Google.com, you will find a script to follow.
• Mindfulness-Based Cognitive Therapy – This form of psychotherapy, also referred to as MBCT, will help you gain more awareness of thoughts and internal self-talk, feelings, experiences and beliefs, and working with them mindfully to create a more accurate, whole self-image. (There’s more information about MBCT here: http://mbct.com/ and here’s a DIY Workbook: https://www.amazon.com/The-Mindful-Way-Workbook-Depression/dp/1462508146).
• Guided Imagery – Another form of guided meditation, this works with the unconscious mind through guided stories and healing music to promote physiological changes within the mind & body, such as relaxation, self-awareness and acceptance at a subconscious level. Access a Guided Imagery Meditation on YouTube here: https://youtu.be/lgSbF_xH9LU).
• Gentle Stretching and Hatha Yoga – A simple bodywork suitable for most people, yoga promotes individual awareness of physical conditions as they connect with one’s emotional self. A good yoga instructor can modify the yoga practice for almost any physical limitation. My favorite yoga practice for stress management is Restorative Yoga – find a class or workshop in your neighborhood!
• Positive Attitude & Self-Love – Increasing self-love is an advanced technique that you can access once you’ve learned to stop abusive self-talk or negative thought patterns. Having a positive attitude starts with having positive thought patterns. According to Buddhist monk Lao Tzu: “Watch your thoughts; they become words. Watch your words; they become actions. Watch your actions; they become habits. Watch your habits; they become character. Watch your character; it becomes your destiny.”
Stress, Diet and Lifestyle
• Poor Eating Habits – In addition to chronic stress, poor eating habits can also contribute to adrenal exhaustion. Foods high in refined sugars and carbohydrates just don’t provide the nutrients your body needs to support adrenal hormone production. It’s important to adopt a diet that emphasizes quality proteins and high-fiber vegetables, while minimizing sugar, refined carbohydrates and junk foods. HOW you eat is just as important as what you eat. Stress can lead to “wolfing down” foods, particularly fast foods. Instead, linger over a slower, healthier meal. Slowing down to chew every bite thoroughly can help you digest your food more effectively.
• Caffeine Addiction – It’s also important to reduce your consumption of caffeine in coffee, black tea, soft drinks, and energy drinks. People often feel captive to their caffeine addiction, but caffeine withdrawal might actually be easier than you think. Once you begin to recover from adrenal exhaustion, you may find that your need for caffeine as a stimulant naturally decreases. You may not entirely stop drinking coffee, but you will be able to reduce your consumption to one or two cups in the morning (and none in the afternoon or evening).
• Healthy Sleeping Habits – Sleep is also absolutely essential in a healthy lifestyle. This means no caffeine consumption after the morning and no soft drinks with aspartame (a chemical-related to stimulating neurotransmitters). At night, prepare for sleep by turning off the television and dimming the lights at least one hour before going to bed. To promote sound sleep, remove most or all ambient light sources, such as nightlights, illuminated clocks, or light coming in from streetlights. Your bedtime should be set for whatever time allows you to get at least eight hours of uninterrupted sleep.
• Scheduling Time for Self-Care – Carving out time for yourself is an important stress management technique, but between the demands of school, family, friends, and work, it is often easier said than done. Like anything else you that do for your health, you must make a conscious effort to achieve it. By making a habit of giving yourself the gift of time, it can become as automatic as brushing your teeth. You are NOT being selfish for taking this time. What I usually ask my clients is, “How can you be 100% for anyone else in your life, if you don’t take the time for yourself to relax and recharge yourself?”
Baby Steps to Optimal Health
The key to managing your stress will be a step by step approach. Incorporating one or two new techniques or interventions per month will help you create healthier habits for managing your stress, eventually leading to optimal health. An individualizing approach to balancing Cortisol and Adrenaline is much more important than reading a book or getting information of various websites and then putting it into practice. If you have the strength, the time and the willpower to go through all the information that is available, come out with a plan of action that fits your personality, your needs, and your hormonal profile, then you are fortunate than the great majority.
~S
Article References
“Stressed Out and Tired. Do You Have Adrenal Exhaustion?” by Jack Challem, The Nutritional Reporter
“The Top 7 Essential Oils for Anxiety”, by Dr. Josh Axe (https://draxe.com/essential-oils-for-anxiety/)
“Stress Induced Gastritis” (http://emedicine.medscape.com/article/176319-overview)
“Why Stress Turns Into Depression” by Alice Boyes, PhD (https://www.psychologytoday.com/blog/in-practice/201303/why-stress-turns-depression)
“What Are The Symptoms Of Adrenal Fatigue?” by Fawne Hansen (https://adrenalfatiguesolution.com/adrenal-fatigue-symptoms/)
“Preventing and treating orthostatic hypotension: As easy as A, B, C” by Figueroa, Basford, and Low (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2888469/)
“Is Stress Making You Ache?” by Janis Graham (http://www.webmd.com/women/features/stress-making-you-ache)
“Stress Relief Strategies to Ease Allergy Symptoms” by Debra Fulghum Bruce, PhD (http://www.webmd.com/allergies/features/stress-and-allergies#1)
How Does Stress Affect Your Immune System? by Fawne Hansen (https://adrenalfatiguesolution.com/stress-immune-system/)
