April is Stress Awareness Month
Understanding Stress: What It Does to Your Brain and Body
We all feel stress. Whether it’s a looming deadline, a tense conversation or the chaos of everyday life, you simply can’t escape stress. Stress is the body’s natural response to challenges and threats, designed to keep you alert and safe. When you perceive a stressful situation, the brain sends out an emergency signal.
Emergency signals then trigger the release of stress hormones like cortisol and adrenaline, which get your body pumped up and ready to react. An effective emergency signal, for example, can help you jump out of the way to avoid an oncoming cyclist. When stress sticks around for too long, however, it takes a toll on your mood, your brain and your body.
How stress hormones affect your brain chemistry
When stress kicks in, specific hormones can alter the balance of brain chemicals that normally keep you feeling calm.
- Cortisol can shrink the hippocampus, part of your brain responsible for memory and learning.
- Amygdala is the brain’s fear center, especially sensitive to chronic stress and intense emotions.
- Dopamine and serotonin are brain neurotransmitters that regulate mood but chronic stress throws them off balance.
To sidestep stress’ effects on the brain, mind-body practices such as meditation, yoga and walking in nature can help regulate cortisol levels and promote overall well-being.
6 Ways to Celebrate Stress Awareness Month
Sure, anxiety is a part of life, but you don’t have to let it control you. Here are science-backed ways to reduce stress and reclaim your peace of mind:
- Get physical
Daily exercise is one of the best ways to reset your stress response. Physical activity releases the brain’s natural mood boosters and reduces stress hormones. Even a 10-15 minute walk can make a difference in your mood and your blood pressure.
- Breathe big
Deep breathing sends a signal to your nervous system that says everything’s okay. Try this 4-7-8 breathing technique to slow the heart rate and calm your mind for several minutes each day:
- Inhale 4 seconds
- Hold 7 seconds
- Exhale 8 seconds, and repeat
- Sleep restfully
Chronic stress and poor sleep go hand in hand. Aim for 7-9 hours of quality rest each night. Stick to a bedtime routine and stow screens away at least an hour before bed.
- Limit caffeine and sugar
That extra cup of coffee might feel like a lifeline, but too much caffeine ramps up cortisol production. Instead, try herbal tea, water or a smoothie to keep your energy steady.
- Connect with people
Talking to a friend, hugging a loved one and spending time with a pet can naturally lower stress levels. Social connection releases oxytocin, a hormone that naturally helps combat the effects of anxiety.
- Take mini breaks
If you’re overwhelmed, step away to stretch or breathe and listen to music. Micro-breaks can help reset the brain and prevent mental exhaustion and burnout. Just 3-5 minutes of meditation can help train your thoughts and emotions to stay in the present rather than obsessing about the future.
Horizon Health Behavioral Health Solutions
Horizon Health partners with hospitals and other behavioral healthcare facilities. We provide effective staffing solutions, clinical resources, community education and regulatory compliance. Adding well-rounded psychiatric services in your facility can be a strategic move that benefits both the community and the hospital.
Schedule an appointment
Call 800-727-2407 or complete the online interest form to learn more about Horizon Health’s Behavioral Health Services.
