Hi, let’s talk about how the mind and body work together and the impact of stress.  Stress increases thru constant media connectivity and information overload.  Stress is initiated first with the mind, it comes from perceived danger or trouble.  The mind initiates the body to release adrenaline into the bloodstream and norepinephrine into the nervous system.  Similar to when you exert yourself physically.   The heart pumps harder, the blood vessels constrict to allow blood to flow to critical organs.  The problem comes from sustained levels of hormonal and neurotransmitter release with no relief, resulting in cardiovascular illness, hypertension and digestive illnesses. 

Here’s a guide that walks through the beginning of stress, the impact on our physical, mental and spiritual selves and some recommendations on managing stress levels and response.   

 

1.  How we get imbalanced through stress

2. The numbers, how stress hits the population

3. How stress manifests negatively on our physical being  and mental well being

4.  Some mindful stress avoidance practices

5.  Linking body and spirit connection to the mind

6.  Social connections and self care

 

1. Imbalance from Stress

Current western, developed society imposes a variety of fears, emotional pressures and obstacles.  We have relationships to manage, financial responsibilities, job uncertainties, work demands, physical health maintenance.  Along with that there is a bombardment of news, information and a push for electronic connectivity.   Throughout history there have always been pressures, uncertainties, fears most of which haven’t changed.   However, I’d say the exception is the rapid influx of news and available information.  Along with that comes the electronic devices we’ve evolutionized to become an extension of our anatomy.   This new electronic device limb is like a tensor plugged into a switched 110-volt outlet.  At any time, the switch is flipped and we get a jolt.   With the jolt comes an urgency to respond to, the voice calling in, the message needing attention, a news caption that routes our serenity, a need to pay attention to the steps that we have taken for the day, the meeting we’re supposed to attend,  someone collecting information on our political opinion or asking for donations or a reminder that time is running out to get your piece of some lit up law suit.  With all this coming at us, it is easy to be consumed by the ever-devouring need for our time and attention.  We can easily become a heap of quivering distraction and instability.  We become lost to who we are and become more of what the world wants us to be.  Being in this state I feel like I have no priority, I’ve lost my individuality and my footing is unstable.  I feel like I’m walking partially blind and the next step I take has me falling into a swamp of mental overload.   I feel dirty from the mess and my only thought is to get showered and start over.  Sometimes I can avoid the swamp but I need to have clarity of mind, a good stride and a spiritual sense to lift me when I can’t cross, on my own, in certain areas of my life path.                                                             

 Stress and Impact on Us All

Impact on Physical Health:

Mental well-being is intricately linked to physical health. Chronic stress and mental health issues can contribute to a range of physical ailments, including cardiovascular diseases.  1.)  cardiovascular disease is a serious health condition that includes heart disease and stroke.  According to the National Heart, Lung, and Blood Institute (NHLBI), deaths and disability from cardiovascular disease have been steadily rising across the globe over the last 30 years. In 2019 alone, cardiovascular disease was responsible for a staggering one-third of all deaths worldwide.), 2.) weakened immune systems (According to a study conducted by researchers, nearly 3% of adults in the United States have a weakened immune system . The prevalence of weakened immunity was found to be highest among women, whites, and people in their 50s. The Bulletin of Atomic Scientists estimates that there are approximately 10 million people living with a compromised immune system in the United States.  3.) and digestive disorders (According to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), approximately 60 to 70 million people in the United States are affected by digestive diseases. In 2019, 62 million Americans were diagnosed with a digestive disorder. The incidence and prevalence of most digestive diseases increase with age.

The NIDDK has provided the following statistics for digestive diseases in the United States:

Digestive Disease	Prevalence	Ambulatory Care Visits	Hospitalizations	Mortality
All Digestive Diseases	60 to 70 million	48.3 million (2010)	21.7 million (2010)	245,921 deaths (2009)
Abdominal Wall Hernia	–	3.6 million (2009)	380,000 (2010)	1,322 deaths (2010)
Chronic Constipation	63 million people (2000)	4.0 million (2009)	1.1 million (2010)	132 deaths (2010)
Diverticular Disease	2.2 million people (1998)	2.7 million (2009)	814,000 (2010)	2,889 deaths (2010)
Gallstones	20 million people (2004)	2.2 million (2006-2007)	675,000 (2010)	994 deaths (2010).

The boundary between work and personal life has become increasingly blurred. The 24/7 accessibility and the expectation to be constantly productive can lead to burnout, fatigue, and a diminished sense of well-being.

3. How Stress Manifests from Psychological to Physical
4. Begins as perception of Stress — something that is perceived as a threat, challenge, or demand. This perception can be influenced by individual differences, past experiences, and coping mechanisms.
5. Activation of the Stress Response: When a stressor is perceived, the brain’s hypothalamus activates the sympathetic nervous system and the adrenal-cortical system, collectively known as the stress response or “fight-or-flight” response. This leads to the release of stress hormones, including adrenaline (epinephrine) and cortisol which are released in the blood system. Neurotransmitters such as norepinephrine are released into the nervous system
6. Increased Heart Rate and Blood Pressure: Adrenaline stimulates the heart, leading to an increase in heart rate and the force of each heartbeat. Blood vessels constrict, thru the release of norepinephrine, raising blood pressure. These changes prepare the body for immediate action.
7. Constricted Blood Vessels, Vasoconstriction, makes it difficult for blood to flow through the narrowed vessels. This serves to redirect blood flow to essential organs and tissues, such as the muscles, heart, and brain, to prepare the body for physical activity.
8. Elevation of Blood Pressure: By constricting blood vessels, the body can increase blood pressure. This is important for delivering oxygen and nutrients more efficiently to vital organs during the stress response.
9. Redistribution of Blood Flow: Vasoconstriction contributes to the redistribution of blood flow away from less essential functions, such as digestion and reproductive organs, and toward the skeletal muscles and other tissues involved in the “fight or flight” response.
10. Preparation for Physical Activity: The vasoconstrictive response is part of the body’s preparation for physical exertion. By narrowing blood vessels, the body ensures that more blood is directed to areas that are immediately needed to cope with the perceived threat.

Hypertension, it’s important to note that while this stress response is adaptive in the short term, for exercise or physical activity.  But, chronic activation of the sympathetic nervous system and persistent vasoconstriction can have negative consequences on cardiovascular health.  Prolonged high blood pressure and increased peripheral resistance can contribute to conditions such as hypertension, atherosclerosis (buildup of plaque composed of fat, cholesterol, calcium, and other substances inside the arteries), and other cardiovascular disorders. Therefore, chronic stress and its associated physiological responses are risk factors for cardiovascular diseases.

Along with the cardiovascular impact there are still other physical attributes associated with the release of stress hormones and stress neurotransmitters, such as:

• Muscle Tension: Stress hormones can cause muscles to tense up as part of the body’s readiness for physical activity. Chronic stress can contribute to muscle tension and may lead to conditions like tension headaches and muscle pain.
• Gastrointestinal Effects: Stress can impact the digestive system, leading to symptoms such as nausea, indigestion, and changes in bowel habits. Chronic stress has been associated with gastrointestinal disorders like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
• Suppression of Immune Function: Prolonged stress can suppress the immune system, making the body more susceptible to infections and illnesses. This is partly due to the impact of stress hormones on immune function.
• Sleep Disturbances: Stress can interfere with sleep patterns, leading to difficulties falling asleep, staying asleep, or experiencing restful sleep. In turn, insufficient or poor-quality sleep can contribute to increased stress.
• Emotional and Cognitive Effects: Stress can manifest in various emotional and cognitive symptoms, including anxiety, irritability, difficulty concentrating, and changes in mood. Chronic stress is associated with an increased risk of mental health conditions, such as depression and anxiety disorders.
• Endocrine System Changes: Cortisol, a key stress hormone, plays a role in regulating metabolism, blood sugar, and immune function. Prolonged elevation of cortisol levels can contribute to metabolic imbalances or disruptions in the normal chemical balance such as diabetes, Hyperthyroidism, Lactose Intolerance and other health issues.

In summary here, outside attacks of stressors are like being pricked with millions of tiny needles, that cannot be felt.  The impact is so insignificant in the moment, we recover, in some regard.  However, multiple attacks over time don’t allow any healing.  Infection begins to set in and, eventual, succumbing to illness and disease. 

I could see around me the impact of worry, anxiety and lifes tensions had on people close to me and working in association.  I could see changes in disposition and physical negativities occurring.  I could see the same things going on with me.  I could become irritable and respond adversely to simple obstacles, like dropping my keys, suddenly I’m swearing and just upset over something so simple.  Enough of these types of responses lead me to think about what was really behind such a strong reaction to such a simple event.   Running backward in the labyrinth of my memory I was able to trace out the root cause of my underlying irritability.  I had to spend some mindful time in thought but,  I could resolve my search.  It may have been an unexpected bill that came to me or some news event that displeased me or the engine car light suddenly appearing that I need to address.  Ultimately, I’m never upset over the simple occurrence, the upset is rooted deeper.   The real transformation happens when I identify the root cause, I’m able to resolve the next obstacle with a more subdued, non-stressful response. 

Consider these practices to better manage or limit stress:

1. Limit your news intake: stay abreast but don’t get buried in it.  I tend to take in new briefs from sources I trust but only for the abridged versions.  I don’t need all the details.  I also do not engage with sources that I don’t share the same values with
2. When stressed breathe deep: take in a deep breath, release it slower, repeat 3-times.  You will find a greater sense of peace.  You can also expand that to taking in a deep breath, stop for a second, then adding one more sharp breath on to that, then exhale slower.  In doing this you increase oxygenation, allowing more oxygen into the bloodstream.  It improves lung expansion and again adds more oxygenation.  I find a physical manifestation toward a more relaxed muscle state and a more relaxed mindful state.  In this case connecting the physical sense with the mindful sense
3. Practice release from phone response: our phones are connected to us.  There was a day when they were not and we had to respond when convenient or available.  This practice removes the attentive, over-alert stress response.  You don’t need to be on queue for every issue that comes up.  Get to it when you can.  Certainly, emergencies are exceptional in this case. 
4. Exercise-Pray-Cognitive Refreshment-Solve the Issue. Here, I practice getting out and walking, when needed just sit in a quiet space for a time to release the stresses.  This helps me move away from the problem, reestablish my-self.  In doing this I am able to develop a greater serenity and actually resolve the problem.   It may be a need to release from a terrible road commute, a conflict that came between me and someone else, bills that are rising and not relenting or just a method for resolving a plumbing problem that just came up.   I take the time to adjust my mental being.  I pray for peace, pray for solutions.  I also begin to establish a list of alternatives that offer a positive outcome and I put those thoughts to prayer.   I give it to God and ask for direction.  Then I rest on it.  The solution may require a leap in trust, or major change in environment but the other side is solvent and safe and good.
5. Sleeping on it also allows your brain to consolidate information gathered throughout the day. This process helps integrate new knowledge and perspectives, potentially leading to creative insights or solutions. I have used this so many times.   I had a riff I was trying to work out for a song on the guitar.  I struggled getting through it.  I finally put the instrument down and went to sleep on it.  The next day I was able to play through it easily.  Overnight my subconscious was working through the details that my conscious self could not grasp.   Cognitive refreshment, either overnight or just stepping away from a problem provides a mental break, allowing your mind to refresh and recharge.