Balancing Stress and Relaxation

When we encounter stress, our
sympathetic nervous system kicks into gear, triggering the Fight or Flight
Response, also known as hyperarousal or the acute stress response. This
reaction prepares the body for action, increasing heart rate, respiration, muscle
tension, and releasing stress hormones like cortisol. While stressors are
often viewed negatively, they can also stem from positive life changes such
as marriage, parenthood, or career advancements. The intensity of a perceived
stressor varies from person to person, influencing how our sympathetic
nervous system reacts.

When a threat is detected, the body undergoes numerous physiological
changes: pupils dilate, breathing accelerates, digestion halts, and muscles
tense. This response can be crucial for short-term survival but becomes
detrimental if consistently activated, leading to chronic stress. Chronic
stress is associated with numerous health issues, including anxiety and
depression. A 2014 report revealed that over 60% of Americans experienced
significant stress weekly. Stress accumulates; seemingly minor daily
pressures can collectively impact mental and physical well-being,
contributing to conditions such as heart disease and sleep disorders.

Dr. Herbert Benson, M.D., introduced the idea of the Relaxation Response in
1975, which counters the stress response through deep relaxation, activated
by the parasympathetic nervous system. This state encourages healing and
restoration by re-engaging bodily processes that stress can suppress, such as
digestion and repair. Various activities, including meditation and yoga, can
help initiate the Relaxation Response.

The nervous system serves as a connection to our inner selves and spiritual
experience, but stress can diminish its effectiveness. Protecting our nervous
system is vital for maintaining emotional balance and well-being. Stress
responses are both biological and psychological, determined by our perception
of threats, historical experiences, and immediate environmental cues.

Interestingly, despite the diverse nature of stressors, the body’s response
remains consistent, marked by increased heart rate and muscle tension. The
residual effects of the Fight or Flight Response linger considerably; muscles
may remain tense, and stress hormones can persist, exacerbating stress
cycles. Chronic stress influences emotional well-being, narrowing our thought
processes to mere survival strategies, while a calm state fosters expansive
thinking.

Another related phenomenon is the freeze response, where individuals may
become immobilized in the face of overwhelming stress. This reaction can be
protective but leads to unresolved psychological issues if not addressed. The
natural cycle of stress responses—running from danger or freezing—can be
disrupted by societal norms that discourage emotional expression. Engaging in
practices that facilitate recovery and expression can help break the cycle of
stress.

For further exploration of stress and the relaxation response, visit
https://ashtanga.tech/study-guide/anatomy-physiology/physiology/nervous-system/stress-relaxation-response/.