These days, stress seems to be a way of life. We get stressed when we have an important engagement to get to, yet we’re stuck in traffic, when deadlines quickly approach and we still have a lot of work to complete, or when an unexpected bill arrives and we’re not sure if it can be covered.
Any one of these scenarios might be enough to make your heart feel as though it’s in a race against time. While it’s normal to have the occasional stressful situation that may cause physiological reactions, there are some people who seem to live in an ocean of stress. When high-stress levels start to feel normal, it can affect the actions of your autonomic nervous system and has the potential to lead to undesirable health effects over time.
What is the Autonomic Nervous System?
The autonomic nervous system is divided into the sympathetic nervous system and the parasympathetic nervous system. It stimulates and regulates various functions of the body’s organs, blood vessels, and glands.
The sympathetic nervous system is related to what’s often referred to as our “fight or flight” response. When activated during a stressful or emergency situation, this system quickens the heart rate, increases blood pressure, causes rapid breathing and constricts your blood vessels via the release of the stress hormones adrenaline, noradrenaline, and cortisol. [1],[2]
The parasympathetic nervous system is responsible for how your body reacts under normal circumstances. Unlike the sympathetic nervous system, the parasympathetic system slows down the heart rate, stimulates the digestive tract, and moves waste from the body. Once a stressful event has passed, the parasympathetic system brings your body back into its normal operating state.
What Are the Effects of Chronic Stress?
When stress levels are consistently high, or chronic, it can lead to serious issues such as hypertension, heart attack or stroke, caused by the continued constriction of blood vessels and elevated heart rate. Additionally, the constant switch from sympathetic to parasympathetic and back again can lead to inflammation which also makes the body more prone to heart attacks.
Additionally, according to the American Psychology Association, the rapid breathing brought about by stress can pose a problem for those with breathing problems such as asthma or emphysema. It can lead to an asthma attack or even a panic attack. [3]
In your own experiences, you may have noticed an increase in sweat production, faster breathing, and raised hairs on your arms. Because your body is concerned with survival whatever is perceived as a threat, other processes deemed not critical to the immediate threat of survival, such as digestion and reproductive functions, are slowed down. [4] Therefore, if you were hungry prior to the emergency event, your hunger quickly diminishes as your body responds to the crisis.
Psychologically, chronic levels of stress can lead to depression and affect the way that we think. Bruce Lipton, Ph.D., an internationally recognized leader in bridging science and spirit, states that “Stress also makes us less intelligent, less clear-minded. The part of the brain related to reflexes is given more prominence in fight or flight mode than the part related to memory and other mental functions. When a person perceives a loving environment, the body activates growth genes and nurtures the body”[5]
When stress levels are consistently high, this lowers a person’s heart rate variability as the variation between heartbeats remain constant, rather than changing with regular activities of the body such as breathing. A person that is not experiencing chronic stress will experience a higher heart rate variability, meaning that the variation between beats does change with regular activity.[6] Dr. Emily Deans, M.D. states that “Since sympathetic action is balanced by parasympathetic tone, too much sympathetic activation with chronic stress presumably decreases the parasympathetic signal to the heart, leading to a decrease in HRV. Depression, then, is a state of too much ‘fight or flight’ and not enough ‘rest and digest.’ ” [7] A 2013 published study indicates that there may be a link between depression and lowered heart rate variability. [8] This study published in BMC Psychiatry concluded that “depression is accompanied by dysfunction of the cardiac autonomic nervous system, and further, that depression severity is linked to severity of this dysfunction.”[9]
An overactive sympathetic nervous system can also impact your immune system. According to a study published by the NCBI (National Center for Biotechnology Information), “Consistent with many physiological processes and interactions, an appropriate level of cooperation and physiological balance between immune cell mediators and sympathetic neural circuits is important for maintaining homeostasis, and alterations in this balance can contribute to the development and maintenance of pathophysiological conditions.”[10] In other words, if you stay in stress-mode for a long period of time, this can weaken your immune system, which can lead to making your body more susceptible to disease. This study further concluded that “ the sympathetic and parasympathetic arms of the ANS play key roles in orchestrating neuroimmune interactions…” [11]
What Are the Effects of Surgery on the Autonomic Nervous System?
One thing that many don’t think about is the effect of surgery on the autonomic nervous system. Cuts from surgical procedures result in adhesions, or internal scar tissue, in addition to any scars that you may see on the exterior of your body. According to the Naturopathic Doctor News and Review article, Pain, Scars and Neural Therapy, “in addition to restricting motion, a scar interferes with normal physiological exchange between the connected sides. Nerves, blood and lymphatic vessels, meridians, skin, fascia, and other tissues cease to connect or communicate normally across the scar barrier.” [12] The authors continue by stating, “when skin is cut as a result of injury or surgery, so are densely packed sympathetic nerve fibers. These nerves may heal poorly, disrupting the overall function of the autonomic nervous system. Signals may be transmitted improperly or nerves may join in an aberrant fashion.”[13]
Nine months after I had major abdominal surgery due to ovarian cancer, I experienced my first bout of dysautonomia where, despite being in a relaxed state, my heart rate or blood pressure would become elevated for no apparent reason. It would become difficult to breathe as my heart would pound as if I were running in a race. After several hospital visits and admissions, I learned more about this condition and realized the importance of finding a practitioner who could help me to connect the energetic and nerve energy connections that had been severed from the surgery, someone who could help me to remove the energetic interference field that had been created from the surgical incision and subsequent scar development.
Recently, I spoke to a friend who had multiple surgeries performed on her pelvic region. She expressed to me that about a year after her last procedure, she began to experience bouts of severe pain. The pain often comes in waves, with a lasting dull pain between peaks, and can last for up to 24 hours. When the severe pain occurs, her heart rate increases and she has noticeable heat in her lower abdomen.
Eventually, she was diagnosed by a gastroenterologist with proctalgia fugax, an anorectal pain that has no known cause or cure. Even though most of her episodes do not fit the textbook definition of this condition, other than unpredictable painful spasms, she has chosen to accept the diagnosis and has resolved to minimize opportunities for stress as that does appear to be a trigger. After speaking with her about the effects of surgery on the autonomic nervous system, she realized that after having three surgeries in the same area, her nerves may not have healed correctly and may be the reason behind her unpredictable bouts of pain.
What can be done to bring your autonomic nervous system back into homeostasis?
An overactive sympathetic nervous system can eventually lead to problems with your heart and blood vessels, can cause digestive system issues such as constipation and diarrhea, decrease sexual desire, reduce sperm production in men, create menstrual pain and irregularities in women, and drain the body of energy, potentially leading to chronic fatigue.
Ultimately, stress is based on our own perception of a given situation or circumstance. Our bodies then react to that perception. Deepak Chopra, M.D., states that “While stress is considered an epidemic problem, I’ve never believed that it exists in the environment or in external situations. At the Chopra Center, we define stress as our response to what is happening. It’s not the overdue payment, traffic jam, or fight with our spouse that causes stress – it’s our thoughts and the story we tell ourselves about an event or circumstance that create the emotional upset, racing heart rate, shallow breathing, surging adrenalin, and other symptoms of the stress response.”[14] Therefore, we need to take the time to decompress and de-stress during the day, especially when we are experiencing the physical effects of stress.
Get a Heart Rate Variability Test. As it appears that our “new natural” state is that of elevated stress levels with very busy schedules, it’s important to know whether or not your stress levels have become chronic. With a heart rate variability test, your heartbeat variations will provide this information so that you can take immediate measures to create the changes that are needed to reduce your stress levels and receive biofeedback so that you can track your progress.
Use the Gifts That Nature Provides. Chamomile, fenugreek, lavender, valerian, and lemon balm are all helpful in reducing stress and helping the body to relax. As essential oils, they can be used aromatically with a diffuser, placed on your pulse points, or if they are food grade oils, can be added to warm water for a soothing tea. It’s important to note that your source for essential oils should not be your local drug store as those are mostly comprised of fillers and harmful solvents. Find a pure, organic, high-quality oils. Although these oils are known for their general effects, please keep in mind that these oils may affect you differently. However, most people find that these oils are beneficial for stress reduction.
These herbs are often great to use in their herbal form as well. Teas comprised of these herbs provide the soothing benefit of warmth while receiving the relaxing benefits of the herbs.
Take Some Time to Meditate. Getting a few minutes in your day to be still and quiet can help to calm your body down. Because it may be hard to quiet your mind during high moments of stress, it may be helpful to find a guided meditation on YouTube®. Having a guided meditation can facilitate the relaxation of your mind and body.
Breathe Deeply. Deep breathing helps to relax your body during stressful events. According to the University of Michigan Health Library, “when you breathe deeply, it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.”[15] Take in a deep breath, hold it for 5 to 8 seconds, then slowly release it. Doing this a few times will help to bring your heart rate down.
Get moving. Exercise is a great way to relieve stress. It helps to increase the production of endorphins which are your body’s natural “feel good” chemicals, release tension that has built up in your body, and improves your mood.[16] Any form of exercise, from yoga to running, can provide you with the stress-relieving benefits of exercise.
Change Your Story. As our bodies react to stress based on our own perceptions, try changing the story of the situation. If you’re able to think about the situation in a more positive light, your physiological responses will not be as strong.
We all experience seasons of business that are often filled with momentary peaks of stress. Your body reacts in the way that you think or feel about a situation. Because chronic stress can lead to various health problems, it’s important to find times to decompress, change your perception, and allow your body to relax. Your thoughts can dictate the actions of your body. Think well and be well.
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References:
[1] Medical Definition of Autonomic nervous system. (n.d.). Retrieved May 6, 2018, from https://www.medicinenet.com/script/main/art.asp?articlekey=2403
[2] Stress Effects on the Body. (n.d.). Retrieved May 6, 2018, from http://www.apa.org/helpcenter/stress-body.aspx
[3] Stress Effects on the Body. (n.d.). Retrieved May 6, 2018, from http://www.apa.org/helpcenter/stress-body.aspx
[4] Medical Definition of Autonomic nervous system. (n.d.). Retrieved May 6, 2018, from https://www.medicinenet.com/script/main/art.asp?articlekey=2403
[5] Lipton, B. (2014, June 10). You are being redirected… Retrieved May 7, 2018, from https://www.brucelipton.com/blog/how-our-thoughts-control-our-dna
[6] Deans, M.D, E. (2013, October 6). Depression and a Broken Heart. Retrieved May 7, 2018, from https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201310/depression-and-broken-heart
[7] Deans, M.D, E. (2013, October 6). Depression and a Broken Heart. Retrieved May 7, 2018, from https://www.psychologytoday.com/us/blog/evolutionary-psychiatry/201310/depression-and-broken-heart
[8] Wang, Y., Zhao, X., O’Neil, A., Turner, A., Liu, X., & Berk, M. (2013, July 10). Altered cardiac autonomic nervous function in depression. Retrieved May 7, 2018, from https://bmcpsychiatry.biomedcentral.com/articles/10.1186/1471-244X-13-187
[9] Wang, Y., Zhao, X., O’Neil, A., Turner, A., Liu, X., & Berk, M. (2013, July 10). Altered cardiac autonomic nervous function in depression. Retrieved May 7, 2018, from https://bmcpsychiatry.biomedcentral.com/articles/10.1186/1471-244X-13-187
[10] Kenney, M., & Ganta, C. (2014, July). Autonomic Nervous System and Immune System Interactions. Retrieved May 7, 2018, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4374437/
[11] Kenney, M., & Ganta, C. (2014, July). Autonomic Nervous System and Immune System Interactions. Retrieved May 7, 2018, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4374437/
[12] Causam, T., & Brown, H. (2013, July 1). Pain, Scars and Neural Therapy. Retrieved May 6, 2018, from http://ndnr.com/pain-medicine/pain-scars-and-neural-therapy/
[13] Causam, T., & Brown, H. (2013, July 1). Pain, Scars and Neural Therapy. Retrieved May 6, 2018, from http://ndnr.com/pain-medicine/pain-scars-and-neural-therapy/
[14] Chopra, D. (2014, April 21). Seven Mind-Body Practices to Transform Your Relationship with Stress. Retrieved from https://www.deepakchopra.com/blog/article/4746?sso_code=eyJpdiI6IlJ1RUNjOTRXc1R1b0VNTCtaMFpmanc9PSIsInZhbHVlIjoiNmRQcnNaMWl0NTRrOGxjK1RUeVZocHhMb2hnNGNZKzYzUkRZcW5MV09vYmQ3ajJ4R0hISFRYMklmTGduMHh2d25HQWVDdXVvU1c4Nnh6cjBXZGR6b3AxdWttRXA2bGY2UUNGYVJOVWI4b3c9IiwibWFjIjoiNDVlOTc4MjMyY2NiNjU4YjAyMmQyNjljNTZhZTA0ZmI4YjFiN2I5Y2EyZmEyNjAxMTBlZmE1ZmEzZDEwYmI4ZiJ9
[15] Stress Management: Breathing Exercises for Relaxation | Michigan Medicine. (n.d.). Retrieved May 7, 2018, from https://www.uofmhealth.org/health-library/uz2255
[16] Mayo Clinic Organization. (2018, March 8). Exercise and stress: Get moving to manage stress. Retrieved May 7, 2018, from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
