SELF HELP
DR . SERGE GREGOIRE , PH . D , CCH Functional Medicine Doctor Mind and Body Solutions
UNDERSTANDING STRESS
It ’ s no surprise that stress can take a toll on both your physical and mental health . While we can ’ t avoid stress altogether , understanding that there are different kinds of stress can help you determine which one you ’ re dealing with at any given time so you can better manage it .
The American Psychological Association ( APA ) recognizes that there are three main types of stress : acute , episodic acute , and chronic . 1 . Acute stress Acute stress can be defined as stress that is momentary or short term , and it ’ s often brought on by high-stress , such as public speaking or being summoned into the boss ’ s office . Signs of acute stress can be strong emotions , tense muscles , increased heart rate , a quickening of your breath , and feeling lightheaded or like you might faint .
Our bodies have been designed from an evolutionary standpoint to respond to this type of stress as a survival mechanism .
When dealing with acute stress , the first step is just to recognize that your body is in a state of stress . Notice your physical symptoms ; if you feel agitated and your heart rate is up , try to ease yourself into a quieter state . Doing something active at first , like taking a walk , and then slowing down from there , listening to some of your favorite music , perform a mindful breathing routine , can help coax your body and mind away from the fight-orflight response that is acute stress and calm you into a more relaxed mindset . 2 . Episodic acute stress Episodic acute stress is marked by recurring , intensely stressful events . This can result from impossibly tight deadlines at work or caring for a loved one who is sick , people who feel like they are moving from one crisis to another are dealing with episodic acute stress . Symptoms of episodic acute stress are similar to acute stress , but they take a more persistent toll on the body due to their increased frequency .
Dealing with episodic acute stress often requires a change of routine , at least for the time being .
Taking a look at areas of your life that are stressful and determining where you can make any adjustments . Are there any commitments that you can drop for now ? Is there anyone in your support network you can reach out to for help getting something done ?
One thing that you shouldn ’ t be dropping is your self-care routine : Exercising , eating nourishing foods , and prioritizing sleep is essential for anyone who ’ s going through a prolonged period of stress . And while they may feel good in the moment , self-medicating behaviors like drinking alcohol or bingeing on sugar can make it more difficult for the body to recover in the end . 3 . Chronic stress The APA defines chronic stress as constant stress experienced over a prolonged period of time . It stems from long-term persistent stressors , like worries over money , unhappy marriages , abusive relationships , racism , trauma , and war . Chronic stress leaves the body persistently flooded with stress-related hormones , which can lead to other physical and emotional health concerns , such as trouble sleeping , reduced immune function , and can have a negative effect on cardiovascular health , as well as anxiety and depression .
To help cope with chronic stress , the APA recommends tactics such as setting limits to all projects and commitments that make you feel overwhelmed ; tapping into your support system and welcoming their support and guidance ; making one health-related commitment like cutting back on caffeine consumption or increasing aerobic activity . And again , it ’ s always important to eat well and prioritize sleep .
There are some products or herbs that can be utilized to support your body in moment of stress such as ashwagandha , St-John ’ s wort , CBD , magnesium , chamomile , lavender , valerian , passionflower , among others .
Stress is an unavoidable part of life , and while not all stress is bad , too much is unhealthy . Since there are different types of stress , it ’ s helpful to know which you might be dealing with at any given time in order to manage it and maintain a more fulfilling life .
38 MOMENTUM