We tend to think of stress as a bad thing, and that’s certainly fair considering how many chronic diseases and mental health issues are stress related. But we often fail to distinguish between sources of stress and the body’s response to those stressors. In doing so, we downplay our ability to change how we perceive life’s slings and arrows, thereby mitigating the effect of stress on our well-being.

Understanding the body’s response to stressors and learning techniques to cope with stress are paramount for cultivating health now and minimizing the risk of stress-related disease in the years to come.

How stress works

The physiological stress response is triggered when we perceive there is a threat. The stress response, commonly referred to as the “fight-or-flight” response, is mediated by the sympathetic nervous system. Coming face-to-face with a lion, tiger, or bear triggers the adrenal glands to release neurotransmitters such as adrenalin and noradrenalin, as well as the hormone cortisol.

For most of us, however, our stressors tend to look less like wild animals and more like rising inflation, work deadlines, and family responsibilities. While many of these stressors don’t pose a threat to our immediate survival, the body perceives them as a danger nonetheless, and launches the stress response to help us cope and perform.

Coping mechanisms

Acknowledging where you may be taking on unnecessary stressors may be helpful. “Many people with anxiety tend toward perfectionist thinking,” says Dr. Katie Thomson Aitken. This might present as feeling the need to maintain a spotless home at the expense of getting enough sleep, for instance. “This is the type of stressor that can be changed by internal work to challenge and reframe perfectionism.”

When confronted by a stressor that feels massive, Thomson Aitken recommends reframing the problem by identifying what is within our control and what is not. “This type of thinking moves us from despair to hope,” says Thomson Aitken, “and can make a huge difference in how we experience a stressor.”

Stress management

Many people are aware of the benefits of meditation, deep breathing, and yoga for stress management. But oftentimes these practices are overwhelming for those who are new to them and are already feeling stressed.

In this case, Thomson Aitken recommends getting back to basics by considering the foundations of health. Invest in your bedtime routine, nutrition habits, exercise regimen, mindfulness practice, and social connections. If that still feels like too much, choose one and watch what changes!

You may benefit from outsourcing your stress management so that you can feel taken care of. Consider acupuncture or massage therapy to reduce stress and promote relaxation.

Natural supports for stress

Always chat with your health care practitioner before trying a new supplement to make sure it’s right for you. Supplements commonly used for stress include:

• ashwagandha
• L-theanine
• magnesium
• vitamin D and omega-3s
• probiotics

By Dr. Cassie Irwin, ND