Fighting stress with stress?

Now that COVID-19 has been given an A status, I see people around me starting to worry more again. To some extent, this also applies to me. What is going to happen? What about work, the children, and grandparents? Are we going into lockdown again? What about the schools? All questions surrounded by uncertainty and capable of causing stress. A fitting moment to write something about the effects of chronic stress on the body and, above all: what can we do about it?

Stress

What exactly is stress? What does it do to your body and how can you reduce chronic stress? Stay with me.

Stress can arise from external sources, such as a lion that wants to eat you. It can also come from within, such as dehydration due to a lack of fluids. These are concrete forms of stress. Essentially, by stress I mean: “something is going on and it needs to be resolved.” In response to this “something,” a cascade of substances is set in motion that all help guide you toward a solution. You could say that your stress system switches “on.” When you have found the solution and survived, you are allowed to return to a state of rest. This is “off.” Both on and off are regulated by cortisol, our stress hormone. Switching on happens automatically with every form of stress. Switching off can only happen when the right solution has been found.

What cortisol does besides regulating stress is shutting down our immune system. This allows more energy to be directed to the muscles. When a lion is standing in front of you, muscles are more useful than an immune system. The immune system will be switched back on once the acute danger has passed.

Chronic stress

Why is this important to know? Because, especially over the past year and a half, many people have been continuously chased by an imaginary lion. Whether you are stressed because you have to run for your life, because you are afraid of viruses, stressed about wearing face masks or about not wearing them, for your body it makes no difference. Stress is stress, and your body responds in exactly the same way. The problem with prolonged stress is that you are switched on, but where is the off switch! You need an appropriate solution. If that solution does not come, there is a real chance that you are heading toward burnout. With an imaginary lion, you therefore have a chronically activated stress system and your immune system is set to inactive. You are thus actually more susceptible to infections.

Fortunately, now that you know this, there is a lot you can do yourself.

What to do?

Two things. The first is obvious. Take a look at what is causing you unrest. What does your lion stand for? So look for the cause. Once you have identified the lion, ask yourself: can you do something about it? Yes? Do it. Can you not change anything? Stop worrying. It is completely pointless. Accept it and look for a way to live with it.

During your search, you can do something else to help yourself relax. It is a trick to slightly mislead your body. By using acute stress stimuli, you can reduce chronic stress. After all, your body can switch “off” thanks to being fully “on.” And that is the second thing you can do!

Cold is ACUTE STRESS! This is the ‘on’ switch. You bring your body into a state of survival, allowing cortisol to reach its ceiling. I can assure you: after this, you really can switch off. At this time of year, cold training is of course a bit more difficult than when it is freezing outside. For those who do not feel like dragging bags of ice around, cold showers also work. At least 30 seconds, gradually increasing step by step.

For those for whom cold still feels like a step too far, working with breathing can help. Connected breathing, as practiced for example by Wim Hof, calms the central nervous system. There are many videos on YouTube explaining how to apply this safely. For me, it has become a daily routine to start the day with.

What happens when you start applying these things regularly is that you will notice you can cope better with stress. The same stressors are still there, but the lion suddenly seems to resemble more of a sweet kitten. Okay, that may be a bit exaggerated, but you will definitely develop greater resilience. In addition, the stress response will last less long and you will be able to return to relaxation more quickly. This is called stress handling. Ginseng, valerian, turmeric, omega 3 and ashwagandha can help with this.

Take good care of your spacesuit

Also keep in mind that chronic stress depletes your vitamins and minerals. For a strong immune system and the production of hormones, a number of nutrients are required. Eat plenty of vegetables in variety and combine them with proteins and healthy fats.

Especially in times of stress, people tend to eat more sugar and junk food and drink more alcohol. This is logical. It relaxes you briefly and gives a short reward feeling, but in the end it exhausts you. When a healthy lifestyle is temporarily not achievable, take some extra vitamins and minerals. A good multivitamin, for example. What should not be missing is vitamin D, C, selenium, zinc and omega 3. Not a fan of fish? Then choose a good fish oil or algae oil.

Exercise is also highly recommended for a strong, resilient body. This spacesuit is the only one you have during your stay on Earth, so take good care of it. And above all, be gentle. With yourself and with others. This is also a ‘note to self’.

Ineke Eebes

Disclaimer: consult a specialist for the correct use of supplements if you are taking medication or have health problems.