I was reading through my latest issue of AMTA Massage Therapy Journal. There was an article about stress and massage. This got me thinking about how pervasive stress is in our lives. We all expect to be stressed out. It has become such an integral part of our lives we almost don't even realize it's there. Have you ever really asked what IS stress? What does it do? "Stress" even the word makes you feel tense. A comprehensive definition of stress is this: "Stress is simply a reaction to a stimulus that disturbs our physical or mental equilibrium. In other words, as we know, it's just part of our life." (67) So basically, stress is anything that throws our lives off kilter.
Stress is not always from unpleasant circumstances. Stress can also be caused by fun and exciting events. There are two types of stress: acute and chronic. Acute is a short-term reaction to a stressor (i.e. a loud noise that scares you). Chronic is something long-term (i.e. dealing with a long term illness, or continual work stress). In both cases the body reacts to stress in similar ways. Most people are familiar with the good old "fight-or-flight" response. This is where the body is prepared to fight or run away. The brain releases hormones that increase heart rate, blood pressure, increases repair substances (platelets), slows down non-essential systems (digestive etc.), and the amount of blood sugar used by the brain also increases. These hormones, adrenaline and cortisol, basically allow the body to use it's energy more efficiently in order to protect you.
In cases of acute stress the fight-or-flight response eventually shuts off and allows the body to rest and recover. However, with chronic stress the body is stuck in a continual loop of fight-or-flight. The body is not allowed to fully rest and restore its reserves. The flooding of adrenaline and cortisol cause a whole host of issues. The body's reserves are depleted. The American Institute of Stress (just think about that for a second - stress is such a big deal it has an institute to address it) has a list of over 50 symptoms of stress.
Long term stress can have a severe impact on the body. Not only can it cause symptoms, it can worsen pre-existing conditions. Chronic stress can decrease immune response, opening the body to illness and lessening it's ability to heal. It can cause cardiac issues such as arrhythmia, an increased chance of stroke, or pulmonary embolism.
"Stress isn't going to physically manifest in the same way for every individual... stress is capable of significantly impacting a person's health and well being across a large number of systems in the body." (69)
In short, stress can be a very serious problem. So what do you do? There are a lot of options for stress management. It's great that there are so many options. However, sometimes it's presented in such a way that it can cause stress of it's own. In the article it is suggested to eat healthier (always a good thing), an hour a day of brisk activity, an hour of meditation or yoga, and making an effort to be more connected with people around you. Don't get me wrong, these are all good things. But I don't know anyone who has time to commit a minimum of two hours a day to stress management.
My personal view is this: find what works for you. Do not compare your progress with anyone else's. If you only have time to take a 10 minute walk or 10 minutes to spend in a quiet place, that's better than not doing anything. Parking farther away from the entrance of work, or if shopping, is a good way to get a little extra exercise. If you can take a yoga class once or twice a week that's great too. Breathing exercises are an easy way to take a few minutes for yourself.
Here is one I like: When breathing in count to 6 and when breathing out count to 8.
1. Breathe in through your nose and out through your nose three times.
2. Breathe in through your mouth and out through mouth three times.
3. Breathe in through your nose and out through your mouth three times.
4. Breath in through your mouth and our through your mouth three times.
Of course I'm always a proponent of massage therapy. Not only is it a great way to relax it is also a very powerful tool in any wellness plan. The important part is to realize that stress is not something you have to just accept. Finding a way to reduce the stress in your life can improve not just your physical health but also mental health.
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