Stress is a normal and natural part of life, but when it becomes chronic and unmanaged, it can have a significant impact on our physical and mental health. One of the ways that stress affects our bodies is through the activation of the nervous system and adrenals.
Our thoughts and emotions can activate our nervous system through a complex interaction between the brain, the autonomic nervous system, and the endocrine system.
When we have a thought or experience an emotion, it activates specific areas of the brain that are associated with that thought or emotion.
For example, a stressful thought may activate the amygdala, which is involved in the brain’s fear response. When the amygdala is activated, it sends signals to the hypothalamus, which is part of the brain that controls the autonomic nervous system and the endocrine system.
THE AUTONOMIC NERVOUS SYSTEM
The autonomic nervous system is responsible for regulating many bodily functions, including heart rate, respiration, and digestion. It has two main branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).
- The SNS: “Fight or Flight” response, which prepares the body to respond to perceived threats.
- The PNS: “Rest and Digest” response, which helps the body relax and recover.
Sympathetic Nervous System
When the amygdala activates the hypothalamus, it can trigger the SNS to release stress hormones such as cortisol and adrenaline. These hormones prepare the body to respond to the perceived threat by increasing heart rate, respiration, and blood pressure. However, chronic activation of the SNS can lead to negative effects on the body, such as increased inflammation and decreased immune function.
Parasympathetic Nervous System
On the other hand, positive thoughts and emotions can activate the PNS, which helps the body relax and recover. The PNS is responsible for reducing heart rate, respiration, and blood pressure, and increasing digestion and immune function. Practices such as mindfulness, meditation, and deep breathing exercises have been shown to activate the PNS and reduce the negative effects of stress on the body.
STRESS RESPONSE TYPES
In response to a stressful situation, our bodies can exhibit four main stress response types: fight, flight, freeze, and fawn. Understanding these responses and how they impact our nervous system and adrenals can help us better manage stress and promote overall health and well-being.
- Fight
The fight response is a natural instinctual reaction to a perceived threat. When we encounter a stressful situation, our bodies release adrenaline and cortisol, which trigger the fight response.
This response is characterized by an increase in:
- Heart rate
- Breathing
- Blood pressure
- Muscle tension
We become more alert and focused, ready to take on the threat in front of us.
While the fight response can be useful in certain situations, it can also be harmful if it’s triggered too often. Chronic activation of the fight response can lead to physical and mental health problems, including anxiety, insomnia, and high blood pressure.
- Flight
The flight response is another instinctual response to stress. When we encounter a threat, our bodies release adrenaline and cortisol, which trigger the flight response.
This response is characterized by:
- Rapid heartbeat
- Shallow breathing
- Feeling of restlessness
We become more focused on finding a way to escape the threat. Like the fight response, the flight response can be useful in certain situations, but chronic activation can lead to health problems.
For example, people who experience chronic anxiety may have an overactive flight response, which can lead to avoidance behaviors and isolation.
- Freeze
The freeze response is a less well-known response to stress. When we encounter a threat, our bodies release adrenaline and cortisol, which can trigger the freeze response.
This response is characterized by feeling of being stuck or paralyzed, as if we can’t move or act. The freeze response can be useful in certain situations, such as when we need to stay still to avoid detection by a predator.
However, chronic activation of the freeze response can lead to feelings of helplessness and depression.
- Fawn
The fawn response is a newer addition to the stress response types. It’s characterized by a strong desire to please others and avoid conflict.
When we encounter a stressful situation, our bodies release adrenaline and cortisol, which can trigger the fawn response. This response is characterized by a tendency to be overly accommodating and submissive, often at the expense of our own needs and desires.
While the fawn response can be useful in certain social situations, chronic activation can lead to feelings of resentment and low self-esteem.
REGULATING THE NERVOUS SYSTEM AND ADRENALS
Understanding the four stress response types is essential for regulating our nervous system and adrenals, which play a crucial role in managing stress. When we experience chronic stress, our adrenals can become overactive, leading to a range of mental and physical health problems such as:
- Anxiety
- Depression
- Constipation, diarrhea, bloating
- PMS, irregular periods, infertility
- Chronic pain
- Fatigue, exhaustion
- Insomnia
- Migraines, headaches
In summary, negative thoughts and emotions can activate the SNS and release stress hormones that cause imbalances in the body and chronic disorders. However, positive thoughts and emotions can activate the PNS and promote relaxation and recovery. To shift from SNS back to PNS, learn how to regulate your nervous system and adrenals to reduce the negative impacts of chronic stress on your body and overall health.
Learn what is your stress response and how regulated is your nervous system by taking the QUIZ now.
