What is stress?
Stress is a very broad concept. It refers to all our body's reactions (biological and psychological) to pressure/aggression from a physical, psychological or physiological agent.
These reactions are response mechanisms that vary for each individual and can lead to different emotions.
These response mechanisms are the body's physiological responses. They seek to maintain the body's biological balance through adaptation.
According to Dr. Hans Selye, endocrinologist at the Institute of Medicine and Experimental Surgery in Montreal, Canada, and a pioneer in stress research, the work of adaptation involves three phases connected to nervous pathways (sympathetic system) and hormonal pathways (hypothalamus, pituitary and adrenal glands): alarm, resistance and exhaustion.
Stress affects both our mental and physical health.
Stress triggers are numerous and vary from one individual to another. There are two types of stress: positive and negative. Good" stress can lead to new solutions and progress. Bad" stress places us in a zone of risk and/or danger.
Certain signs can alert us to stress that is harmful to our health. What are these signs?
- Physical signs: dizziness, accelerated heart rate, increased blood pressure, muscle tension, appetite problems, nausea, vomiting, diarrhea.
- Psychic signs: anxiety, feeling of oppression, agitation, fear, worry, irritability, pessimism, difficulty concentrating, anxiety attacks...
If the stressor persists, the body adapts and increases our level of resistance.
If the stressor is successfully managed, the body relaxes and our inner rhythm returns to normal. We gradually regain our vital energy.
When stress becomes chronic, signals can become more serious, such as heart rhythm disorders, hypertension, ulcers, insomnia, dermatitis...
When should you see a doctor?
In the event of marked symptoms, it's important to consult conventional medicine as soon as possible. On the one hand, it's important to rule out an underlying illness (such as depression), and on the other, to avoid waiting for the condition to deteriorate and lead to more serious symptoms, or even illness.
If we can't avoid stressful situations, so-called alternative medicines can help improve our body's ability to adapt in the face of aggression.
Health and nutrition
In the event of stress (the first sign of which is anxiety), a healthier lifestyle is essential. This can sometimes be enough to support the body and prevent stress.
This means eating a balanced diet, getting quality sleep, working on emotional management and regular physical activity.
A balanced diet
For the brain to function at its best and prevent stress, it must be properly nourished (needing around forty different nutrients). It may therefore be advisable to check with your nutritionist that these nutrients are included in your diet. What's more, certain foods can fuel stress, and should be reduced or even eliminated (sugar). Dietetics can therefore play an important role in stress management.
When under long-term stress, the body secretes a hormone called cortisol. This hormone is what's known as "hyperglycemic", meaning it raises blood sugar levels even without carbohydrate intake. In other words, stress makes you fat! In times of intense or chronic stress, it's vital to adapt your diet and seek help to reduce stress. Weight gain can lead to other problems.
Find out more about nutrition coaching here.
Sophrology support
Sophrology acts directly on the parasympathetic nervous system, helping to bring the body back into balance following stress-induced alerts.
In fact, thanks to tailor-made protocols, this therapy provides you with personalized tools to release tension and negative emotions and facilitate a return to inner calm.
Subsequently, work can focus on strengthening your resources and self-confidence. This facilitates stepping back and letting go, always with the aim of achieving a confident detachment from stressful events. This makes it easier and quicker to return to calm. As the sessions progress, your self-esteem is also strengthened.
Sophrology is often an effective practice with immediate benefits. It requires regular training, known as sophro-training, outside the sessions with the sophrologist, for deep, lasting effects.
Find out more about sophrology here.
Advanced stress management support
Once you've made certain changes to your lifestyle, there are a number of complementary medicines that can help you support your body in managing stress.
Traditional Chinese medicine: acupuncture and pharmacopoeia work
In acupuncture, we work on rebalancing the sympathetic and parasympathetic nervous systems, to support the body during phases of alarm, resistance and exhaustion.
Stimulation of acupuncture points inhibits stress hormones such as cortisol, and secretes "happiness" hormones such as endorphin, which act directly on the hypothalamo-sympathic-adrenergic (rapid stress response) and hypothalamic-pituitary-adrenal (cortisol release) axes. The aim is to support the body in its biological rebalancing.
One study shows that acupuncture blocks chronic stress-induced hormone elevations in the hypothalamic-pituitary-adrenal and hypothalamic-sympathic-adrenergic axes[1].
During the exhaustion phase, stimulation of certain acupuncture points significantly reduces the blood pressure response to mental stress[2], thus preventing stress-induced hypertension.
According to Chinese medicine, stress impacts the energy of several organs. It prevents the free circulation of vital energy, which is managed by the Liver, overtaxes mental activity under the influence of the Heart, potentially generates rumination in connection with the Spleen, and draws on the energy reserves of the Kidneys.
The aim of acupuncture and Chinese pharmacopoeia is therefore to boost energy circulation, calm the mind and ground energy. This helps to avoid an overabundance of mental activity and excessive energy consumption.
Several acupuncture sessions once a week during periods of stress help the body to adapt. This will support the body in the resistance phase and prevent exhaustion.
Find out more about acupuncture here.
[1] Ladan Eshkevari, Eva Permaul and Susan E Mulroney, Acupuncture blocks cold stress-induced increases in the hypothalamus-pituitary-adrenal axis in the rat, Journal of Endocrinology, Volume 217: Issue 1, p95-104[2] Hollyt R.Middlekauff, Jun Liang Yu and Kakit Hui, Acupuncture effects on reflex responses to mental stress in humans, American Journal of Physiology, Volume 280: Issue 5, May 2001, Pages R1462-R1468
Osteopathy plays an important role in stress management
In fact, this therapy can help your body better adapt to the effects of stress and promote a state of relaxation by working on :
- The release of muscular tension due to chronic stress causes pain and discomfort in your daily life.
- Rebalancing the nervous system. By balancing the sympathetic and parasympathetic nervous systems.
- Spinal mobility: Stress can restrict the mobility of vertebrae and joints.
- The release of emotional tensions through cranial osteopathic techniques.
Find out more about osteopathy here.
Thank you for reading.
