Stress and the nervous system
(5 min read)

Lyndall Briggs

Stress is a natural response of the nervous system to perceived threats or challenges. When an individual encounters a stressful situation, the brain, specifically the hypothalamus, activates the body's stress response, signalling the release of stress hormones such as adrenaline and cortisol.

This activation triggers the sympathetic nervous system, preparing the body for a "fight/flight/freeze" stress response which increases heart rate, redirects blood flow to essential muscles, and heightens alertness.

While the stress response can be beneficial in short bursts, chronic stress can lead to detrimental effects on the body and mind, affecting various systems and our overall health.

What causes chronic stress?

Chronic stress is caused by a variety of factors, often stemming from prolonged exposure to stressful situations or environments. Some common causes include:

• Work-related pressures: High job demands, long hours, job insecurity, and conflicts with colleagues or supervisors.
• Financial problems: Persistent worries about money, debt, and economic instability.
• Relationship issues: Ongoing conflicts, lack of support, and unhealthy relationships with family, friends, or partners.
• Health problems: Chronic illness, pain, and the stress of managing long-term health conditions.
• Life changes: Major life events such as divorce, moving, the death of a loved one, or other significant transitions.
• Feelings of lack of control: Feeling unable to control or influence the events in one's life can lead to a sense of helplessness and chronic stress.
• Unrealistic expectations: Setting unattainable goals or having perfectionist tendencies can create continuous stress.
• Poor work-life balance: Not having enough time for relaxation, hobbies, or social activities can lead to chronic stress.
• Negative thinking patterns: Persistent negative thoughts, worry, and pessimism can exacerbate stress.

Most of us deal with at least one or more of these stressors at any given time. By understanding these causes and how the nervous system handles stress, we can better identify, manage and mitigate stress-related impacts on the body and mind.

How does the nervous system work?

The nervous system is very much like a telephone system. Messages go back and forth and travel along existing cables that have relays and switchboards. The big difference between the two is that the telephone system simply transmits messages, while the nervous system's main function is to interpret received message via receptors.

Receptors in the body and brain detect various forms of stimuli, such as touch, light, sound, and chemicals. These receptors convert the stimuli into electrical signals, which are transmitted to the brain through sensory neurons. The brain processes and sorts these incoming messages to make sense of the information.

Once processed, the brain sends out instructions through motor neurons to the effectors. Effectors are specific parts of the body, such as muscles, glands, and organs that carry out the brain's commands. Muscles respond by contracting or relaxing, glands secrete hormones or other substances, and organs adjust their functions as necessary.

For example, if you touch a hot surface, receptors in your skin send a signal to your brain. The brain processes this information and quickly sends a command through motor neurons to your hand's muscles to pull away. This coordinated effort between receptors, the brain, and effectors allows the body to respond effectively to various stimuli.

The impulses that are transmitted from the nervous system are voluntary or involuntary. An example of a voluntary response could be the turning of a page of a book when you get to the end of the print on the page or reaching to open a door.

Here, we are primarily focused on involuntary responses, such as those that cause us to breathe, blink, regulate our heart rate, and control digestion. These involuntary responses are crucial because they significantly impact our overall health.

The involuntary system consists of two parts:

The sympathetic nervous system, which we call the body's Emergency Room, is crucial for preparing the body to handle emergencies or life-threatening situations. It activates the stress response, triggering several physiological changes:

• Pupils dilate
• Heart rate increases
• Blood flow to the muscles accelerates
• Non-essential activities, such as digestion, are temporarily suspended
• The body's startle reaction is heightened

These changes help the body to react swiftly and effectively to potential dangers.

Thinking of the sympathetic nervous system as a rainy-day fund is beneficial. It's intended use is only for life-saving moments, because it causes us to exist in a state of high alert, using the stress response. We should only live 2 to 5 percent of our lives in this Emergency Room.

On the other hand, the parasympathetic nervous system, often referred to as the Healing Room, is essential for keeping the body and mind in harmony and balance. It helps maintain a state of calm by:

• Slowing the heart rate
• Reducing stimulation
• Slowing the release of harmful neuropeptides
• Creating endorphins

Ideally, we should spend 95 to 98 percent of our lives in this Healing Room, allowing our bodies to restore and maintain normal functions. This system supports overall health and well-being by promoting relaxation and recovery.

Chronic stress

Let's take a look at what happens when we spend an inordinate amount of time in the Emergency Room — it's called chronic stress. When a person keeps dipping into the rainy-day fund, the body is constantly experiencing stress and the chemical balance of the body is compromised. The body's energy is being depleted. When all the energy is depleted in the Emergency Room, the body begins to borrow from the Healing Room. Unable to meet the energy demand, the chemicals in the body become out of balance and the immune system begins to break down, often resulting in illness and disease.

Managing chronic stress can be effectively achieved through hypnotherapy, education, counselling, and learning self-hypnosis. These methods help you understand the impact of living in a constant state of alert by spending too long in the Emergency Room.

De-stressors

Here are some effective de-stressors you can incorporate into your daily life that will help manage stress:

• Journaling: Write about your thoughts and feelings to process and release stress.
• Gratitude Practice: Focus on things you are grateful for to shift your mindset to a more positive outlook.
• Healthy Eating: Maintain a balanced diet and avoid excessive caffeine and sugar.
• Adequate Sleep: Ensure you get enough restful sleep each night.
• Physical Activity: Engage in regular exercise such as walking, running, yoga, or dancing.
• Mindfulness and Meditation: Practise mindfulness, meditation, or deep breathing exercises.
• Social Connections: Connect with friends and family, engage in social activities, and seek support from loved ones.
• Nature: Spend time outdoors, go for a hike, visit a park, or simply sit in a garden.
• Music: Listen to calming or favourite music to relax and uplift your mood.
• Laughter: Watch a funny movie, read a humorous book, or spend time with people who make you laugh.

Incorporating these de-stressors into your daily routine can help you manage and reduce stress effectively.

Understanding de-stressors and self-healing is beneficial, however, if your stress continues and you struggle with worry, anxiety, panic attacks, or phobias, or you are preparing for surgery or coping with physical illnesses and other stressors, professional support from a hypnotherapist will guide you and give you the right tools, tailored to your specific needs. This will enable you to trust in your ability to stay calm, in control, and feel on top of life, having life happening for you and not having life happen to you.

Love living in the calm and tranquillity of the Healing Room. It's yours for the asking.

Lyndall Briggs FACA, HMASCH has been in full-time private practice for over 25 years. She has been the president of the Australian Society of Clinical Hypnotherapists (ASCH) since 2002 and was on the board of the Australian Counselling Association (ACA) for 10 years, since its incorporation. She is an experienced registered supervisor with both associations plus trainer for the Step Up Supervision Training Course.