The Secrets of Stress-free Living
- Zeynep Yalcin Parks
- Mar 23, 2020
- 4 min read
Some people never seem to get stressed out. Understanding their unique resilience could help change our lives for the better says Helen Thomson on New Scientist magazine.
Research on stress
Researchers have been examining how humans and animals react and adapt to adversity, identifying those who are particularly resilient to stress and finding out the factors that contribute to this ability. They have done researches in orphanages in Romania, interrogation chambers in North Carolina, fire stations in Indianapolis and humour classes in Austria. This work is helping the military recruit candidates for high-stress jobs. It has also led to the first human trial of a "stress vaccine". Knowing why some people handle stress better than others, and the things we can do to improve our resilience might help us to overcome life's daily struggles better as well as teach us how to use stress to our advantage.
What changes in body
Stress is an essential response that helps us to quickly adopt to the world around us. It is actually a chemical reaction that starts in our brain's amygdala. The amygdala combines sensory information with memories of similar situations to judge whether an emergency response is required. If alarm bells ring a distress signal is sent to hypothalamus which activates two pathways. The first one is fight-or-flight system that releases adrenaline which then increases our heartbeat and breathing, makes us alert and force more blood into the muscles. The second one is release of cortisol which keeps the stress response active, releases stored glucose to give us more energy, suppress our digestion, immune system and inflammation to focus resources on the immediate threat. When the threat passes, cortisol levels drop, helping to bring all these chemicals back to their original levels.
Stress consequences
These responses are handy if you are facing a poisonous snake or oncoming vehicle enabling you to take evasive action before you even register the threat. It also allows you to concentrate on your work as a deadline approaches or focus your thoughts when speaking in front of an audience.
But sometimes stress response kicks in unnecessarily or it might be too powerful. Sudden and severe stress can result in post-traumatic stress disorder or depression. Low level chronic stress can cause long term health problems. Raised levels of adrenaline can damage blood vessels, increase the risk of heart attack and stroke. Cortisol can cause digestive problems, weight gain and diabetes. Modulation of immune system can lead to fatigue and physical and mental health issues.
What makes some of us more resilient?
Upbringing plays a part. Animal experiments demonstrate that early trauma affects individual's response to stress as an adult. According to the research on humans first two years of life are sensitive period in which our environment is particularly likely to cause changes to the brain to influence the stress response.
The single most important factor in developing stress resilience is to have a strong, supportive, dependable relationship with your primary caregivers. But adults who did not have a good childhood can still increase their resilience with dependable, supportive, close relationships.
Genes that are involved in the production of a chemical called neuropeptide Y ( NPY) also play a role. We all inherit different variations of NPY genes. Studies on this chemical is ongoing in order to make a "stress vaccine".
Mindfulness also helps. Based on another research, soldiers who completed an eight-week mindfulness course returned to normal after a surprise simulated ambush than those of soldiers without such training.
Sense of humour is a common thread between chilled-out people. Research shows that people who see the funny side of life are likely to interpret and react to stress more positively, buffering themselves against some of the negative effects.
Laughing releases feel-good hormones which makes us less likely to re-experience stressful events. It also helps us build relationships, providing the social support that is a key to resilience.
Humour training courses including role play, finding humour in everyday life, cultivating playfulness and learning how to make others laugh decreases perceived stress and increase cheerfulness.
Gut bacteria also play and important role on our mood and behaviour according to the growing evidence. Stress can make your gut more leaky, allowing bacteria to escape to blood stream which triggers inflammation that can lead to physical and mental health problems. There are therapies aimed at changing the balance of microbes in the gut. And also what we eat could have a role in protecting us and even reversing the negative consequences of stress.
Ways to de-stress
Listening to music regularly alter many chemicals involved in our stress response.
Exercise also boosts hormones that can act to lower stress
Meditation has a long history as a stress reliever and research shows that just eight weeks' practice can trigger brain changes related to better emotional control and stress resilience that are similar to those seen in long-term meditators.
Sufficient sleep, time out to relax, having healthy social ties all help for building resilience against daily stress.
Finally it is important to note that a little stress is not a bad thing. It might boost your cognition based on a research on rats. Then the question "what is the perfect amount of stress?" arises. According to Daniela Kaufer at the University of California, it is impossible to give an exact figure on the perfect amount of stress and ideal amount is going to be different from one person to another. But if there is a beneficial stress, then it is likely to be something you can pinpoint yourself. It is probably the difference between the stress that paralyses you and the stress that you can pass through, that makes you feel really great afterwards.
Hope you find this information useful. I haven't attached a link to the article on New Scientist magazine since its content cannot be viewed without subscription.
Zeynep Yalcin Parks is lead consultant at Derin Consulting. She helps individuals and organisations become better at achieving their purpose.
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* Cover photo by Edu Lauton on Unsplash.
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