Have you been following up with your healthcare providers, going to your appointments, and doing everything you can to figure out why the nagging symptoms and pain that you’re experiencing just won’t go away? Stop and take a deep breath.
The symptoms and pain that we may experience could be due to physical trauma and injury, the effects of aging, arthritis, and so forth. But there are also times when we overlook the root cause of these ailments, including stress. When our bodies encounter a potential threat or stressor, the brain perceives it and sends off alarms in the body, triggering nerve and hormonal signals. These hormones include adrenaline and cortisol.
- Adrenaline is what makes the heartbeat faster and causes blood pressure to rise as part of the fight-or-flight response our bodies experience. It’s the way our body prepares to protect itself if needed.
- Cortisol is known as “the stress hormone,” which increases sugar in the bloodstream and helps slow functions in the body not essential to the fight-or-flight situation. When that threat is no longer present, cortisol levels should return to normal.
When we’re in a constant state of stress, the physical effect of stress raises cortisol, negatively impacting the body’s ability to function and may contribute to chronic issues with muscle tension and pain. This includes the way we carry our stress, as well as other habits and behaviors that may lead to increased tension and pain. It’s most seen with:
- Neck pain – the way we carry increased tension and stress in our neck may contribute to postural issues and changes.
- Shoulder pain — the stress and tension we may experience in our neck, posture, and the actual stress we carry in our shoulders can cause pain, as well as potentially changing our motor patterns to further contribute to shoulder issues and pain.
- Jaw pain — the habits and behaviors we may exhibit under constant stress can lead to behaviors such as clenching and grinding our jaws. In addition, the way we carry tension in our neck may also affect our posture putting more stress on our jaws.
- Back pain — the stress and weight carried on our shoulders and neck may affect the pains in the upper and mid back regions. Also, with potential changes in restriction with breathing patterns and habits, may also restrict and change the way our ribcage is able to move, which is connected to our mid back and thoracic region.
- Pelvic floor — the increased tension in the way we carry ourselves may affect stress in our pelvic floors, contributing to pain and possible dysfunction.
Now, before all this information further adds to your current stress levels, stop, and take another breath!
So, what can we do to reduce and help manage your stress and symptoms related to stress?
- Breathe: controlled and deep breathing habits and practice can help stimulate the rest-and-digest systems in our bodies (opposite of fight-or-flight). This helps lower cortisol levels. Try to take time out during the day to rest and unload with practiced breathing.
- Get quality sleep: insomnia, poor sleep patterns, and chronic sleep issues are associated with higher cortisol levels due to lack of adequate rest your body experiences.
- Exercise regularly: physical activity and exercise helps to improve sleep quality, reduce stress, and can help lower cortisol levels.
- Practice mindfulness and gratitude: studies have shown that being aware of your thought patterns and recognizing behaviors that contribute to your stress and replacing them with active mindfulness practice and gratitude can increase happiness levels, which will reduce stress.
- Laugh: laughing can increase endorphins which suppresses the production of cortisol.
- Participate in meaningful and enjoyable activities: activities that contribute to your feelings of well-being and happiness can reduce cortisol levels.
- Spend time with people you love: pursuing good and meaningful relationships can help reduce stress in your life, and increase happiness and meaningfulness.
Chronic pain bugging you? Consider physical therapy to learn stress management techniques to reduce your stress and its effects on you.