STRESS AND ANXIETY / YOGA THERAPY
THE ANATOMY OF STRESS
(AND HOW TO MANAGE IT!)
You know that stress is an epidemic of our time (especially lately) and that more folks are coping with high-stress levels than ever before. You may have noticed that a lot happens with your energy, cravings, mood, food, and sleep when you are stressed. Did you realize that your level of stress combined with how you cope with your stress has a biochemical effect on various aspects of your heath?
Meet Your Stress Hormones
Stress can be defined as a situation that disturbs “the equilibrium between a living organism and its environment.” When you come across a stressful situation (perceived or real) in your life, your body undergoes an array of reactions on a biochemical level. This biochemistry effects your sleep, your eating habits and your overall well-being.
(1) CORTISOL
Cortisol takes center stage as far as stress hormones go. Cortisol is designed to be released during times of short-term stress where it then provides energy to cope with the stress-provoking stimuli. Where things go wrong for many folks (in the world of optimal health) is the epidemic of chronic stress, which then translates into chronically high cortisol levels, which can wreak havoc on your body. For example, cortisol in healthy amounts is an anti-inflammatory for the body, but when levels are chronically elevated, cortisol becomes inflammatory. Consequently, those under chronic stress tend to eat more while also craving hyper-palatable energy-dense foods such as sugar and fat.
(2) ADRENALINE
Adrenaline (also known as noradrenaline) is released for acute stress. Part of the sympathetic nervous system (the fight-or-flight side of the autonomic nervous system) adrenaline stimulates an acute physical response such as dilatation of pupils and bronchioles, increased heart rate, constricted blood vessels, and a slowed digestion so the individual is hyper-focused and able to deal with the stress at hand. While cortisol and adrenaline both protect the body stimulating a fight-or-flight response, adrenaline is faster acting than cortisol. Studies show that adrenaline may suppress appetite during stress, whereas cortisol may stimulate appetite during recovery from stress.
(3) OXYTOCIN
You may know oxytocin, the anti-stress hormone, promotes connection, bonding, and closeness to keep you calm (unlike cortisol that keeps you stressed). You would most likely prefer your oxytocin to be higher than your cortisol to avoid those chronic states of stress with higher levels of depression and/or anxiety.
The good news is that you can create more oxytocin in your life. - Laugher, nature, orgasm, dark chocolate, creativity, dance, music, cuddling, puppies, socializing, friendship, sharing your feelings, and gratitude are all simple and user-friendly ways to boost your oxytocin. Therefore, higher levels of oxytocin can balance out your stress hormones and leave you feeling better, craving less, and enjoying life more.
Stress and Sleep
Busy mind, restlessness, anxiety, tense muscles, nightmares, and a racing heart are symptoms most people have experienced when trying to get a good night’s sleep during a stressful time. Most would agree, it is not fun. The nights can drag on, and the first ray of sunlight can feel like you survived a dark night of the soul. While stress is not conducive to a relaxing and peaceful night of sleep, there is more to the story that you should know when it comes to sleep and your hunger. Lack of sleep alters your hunger hormones (leptin and ghrelin). Leptin is the hormone that suppresses your appetite. Leptin decreases with sleep deprivation leaving you more likely to be craving comfort food the next day. Ghrelin is your hunger hormone. Ghrelin increases with lack of sleep. You can see here how it is easy to crave comfort food after a tough night of sleep. Lack of sleep (and the cascade of hunger hormone shifts) could contribute to increased appetite and for some individuals with higher stress and lower duration of sleep.
DE-STRESS BEFORE BEDTIME
While stress can feel like an impossible problem to fix, especially when it comes to your sleep, try some of these user-friendly tips and see if they may just take the edge off of your stress level so you can peacefully sink in between the sheets.
Meditate before bed: Meditation has been shown to relax the nervous system and quell symptoms of stress.
Drink warm chamomile tea to ease your nervous system: Herbs such as chamomile have a calming effect and may also help with a more restful night of sleep.
Take a warm bath: Warming up the body temperature in a hot bath relaxes you more easily, leading to a more relaxed bedtime.
Use herbal supplements and natural remedies such as melatonin, tart cherry, L-tryptophan, CBD or valerian: Research shows natural medicine can help with deeper and longer sleep.
Diffuse essential oil of lavender in your room: Aromatherapy can set the tone for more relaxation and rest.
Avoid electronics and screen time 30 minutes before bed: More time off of your screen has been shown to lend to a better night of sleep.
How Do Your Eating Habits Change When You’re Stressed?
One of the biggest questions I have been getting lately is “How do I manage my cravings for comfort food during this stressful time in the world?” You may find yourself not sleeping well –– thinking about the pandemic, worrying about those your love or your business. You may be stressed with how the oppression of the BIPOC community leaves a pit in your stomach, or how our world is going to rebound from all of these traumas and tragedies.
Maybe you reach for a tub of ice cream after a hard day, or you swing by the gas station for some gummy bears after listening to the news. You may be the mom who eats cupcakes in her car after a stressful morning with your kids, or the daughter who hides chips under her bed until no one is home. Most people can attest to the impact that stress can have on your life, diet, ability to rest well, along with the general challenge stress brings to everything when you are in the thick of it. Stress can be all-consuming, sneaky, persistent, and habitual. While it is impossible, as humans, to live a completely stress-free life, there are some tips and tricks you can incorporate into your days, so that you are not the example of the oh-so-common impact stress has on your body and your life!
WHAT’S YOUR COMFORT FOOD?
There is a whole spectrum of craving (including not craving) but you may notice, depending on what is stressing you out and how extreme the situation, your relationship with food and cravings can change.
There are three primary ways stress and eating:
Emotional eating: Chronic stress is often associated with anxiety, depression, and even anger. While food is generally not the answer to combatting stress, often, if stress persists, a common and easy way to find short-term comfort is found with emotional eating and/or excessive snacking.
Food cravings: When you get stressed, do you crave certain foods? If your answer is yes, then this data might shed some light on why you crave what you crave when you crave it. When cortisol is secreted, due to more of a long-term stress pattern, a phenomenon called the orexigenic response can arise. This is the response to the cortisol that leads to more food cravings (from a biochemical level). Often, the orexigenic response may manifest as craving highly palatable foods in your diet, especially sweets.
Loss of appetite: Stress, particularly the short-term fight-or-flight type of stress that involves more adrenaline, most often shuts down your appetite. When you are in a temporary fight-or-flight state, eating gets put on hold in the body, so you can effectively deal with the emergency at hand.
This explains while some folks refrain from food when under stress and others turn toward food when under stress. Where do you most often fall in the spectrum? The most effective remedy (other than avoiding stress all together) is to amend your cravings with guilt free comfort foods. Upgrade your ingredients — especially sweeteners and carbs — to healthy substitutions that satiate your comfort food craving.
Ways to Quell Your Stress Cycle
If you are suffering chronic stress, the best thing you can do is try to handle those stressful times with as much knowledge, awareness, gentleness, and patience as you can. There are some effective stress management strategies to explore here to break the vicious cycle of stress and uplift your quality of life.
Breathe: Slow, deep breaths relieve high-stress levels and activate the parasympathetic (calming) side of your nervous system. Breathing during snack or mealtime allows you to feel calmer, to listen to your body, feel your hunger and satiation cues more clearly, and stay the observer in your eating experience to best avoid stress eating gone wild.
Sense :Your senses occur only in the present. Therefore, tracking your senses while you eat can help you stay present in each moment during mealtime. Attuning to your senses also elevates the pleasure you experience. Pleasure activates your oxytocin and helps to balance your cravings and your appetite.
Release: Find a healthy outlet for your stress such as regular exercise, time in nature, community, and spirituality can help you through hard times.
Mindful eating: When you are stressed, pay attention to what you eat; eat it slowly and mindfully.
Amplify the good in your life: Increase your pleasure and oxytocin with regular physical activity that uplifts your spirits.
Get support: Talk to a friend, a family member, or a professional.
Journal: Sort out some of your feelings through personal reflection and journaling. Dealing with your stressors head-on by journaling can help you unload them off your shoulders.
YOGA FOR STRESS, ANXIETY, DIPRESSION AND PANIC ATTACKS
Many people turn to yoga when feelings of anxiety start to creep in or during times of stress. You may find that focusing on both your breath and your ability to be present in each pose can help quiet negative mental chatter and boost your overall mood. It’s all about meeting yourself where you are. Practicing one or two postures for just a few minutes a day can have a major impact, if you’re open to the practice. To get the most out of your session, take note of the sensations that move throughout your body as you come into each pose. Allow yourself to feel and experience whatever emotions arise.
If you feel your thoughts start to scatter, gently bring your mind back to the mat and continue your practice. Read on to learn how to do some of our favorite anxiety-busting postures.
This seated posture can help you find your center. Focusing on your breath may help you find ease in the stillness of this pose.
Muscles worked:
- erector spinae
- quadriceps
- knee muscles
- ankle muscles
To do this:
- Get into a kneeling position. Your knees should be together, and your feet should be slightly wider than your hips.
- Keep the tops of your feet flat on the floor.
- Sit back so that your bottom reaches the floor in between your feet. If your bottom does not reach the floor, use a block or a book.
- Place your hands on your thighs.
- Sit up straight to open your chest and lengthen your spine.
- Hold this pose for up to 5 minutes.
This classic standing pose may help you focus inward, quieting racing thoughts.
Muscles worked:
- abdominals
- psoas
- quadriceps
- tibialis anterior
To do this:
- From standing, bear your weight with your right foot and slowly lift your left foot off of the ground.
- Slowly turn the sole of your left foot toward the inside of your left leg.
- Place it on the outside of your left ankle, calf, or thigh.
- Avoid pressing your foot into your knee.
- Bring your hands into any comfortable position. This could be in prayer position in front of your heart or hanging alongside your sides.
- Hold this pose for up to 2 minutes.
- Repeat on the opposite side.
This energizing pose can help ease tension in your neck and back.
Muscles worked:
- latissimus dorsi
- internal oblique
- gluteus maximus and medius
- hamstrings
- quadriceps
To do this:
- Come into a standing position with your feet wider than your hips.
- Face your left toes forward and your right toes in at a slight angle.
- Lift your arms to extend out from your shoulders. Your palms should face down.
- Extend your torso forward as you reach forward with your left hand.
- Hinge at your hip joint to bring your right hip back. Take your left hand to your leg, the floor, or a block.
- Extend your right arm up toward the ceiling.
- Gaze in any comfortable direction.
- Hold this pose for up to 1 minute.
- Then do the opposite side.
This resting standing pose may help relax your mind while releasing tension in your body.
Muscles worked:
- spinal muscles
- piriformis
- hamstrings
- gastrocnemius
- gracilis
To do this:
- Stand with your feet about hip-width apart and your hands on your hips.
- Exhale as you hinge at the hips to fold forward, keeping a slight bend in your knees.
- Drop your hands to the floor or rest them on a block.
- Tuck your chin into your chest.
- Release tension in your lower back and hips. Your head and neck should hang heavy toward the floor.
- Hold this pose for up to one minute.
This backbend can help relieve tightness in your chest and back.
Muscles worked:
- intercostals
- hip flexors
- trapezius
- abdominals
To do this:
- Sit with your legs stretched out in front of you.
- Place your hands underneath your buttocks with your palms facing down.
- Squeeze your elbows together and expand your chest.
- Then lean back onto your forearms and elbows, pressing into your arms to stay lifted in your chest.
- If it’s comfortable, you may let your head hang back toward the floor or rest it on a block or cushion.
- Hold this pose for up to one minute.
This heart-opening pose stretches and lengthens the spine to relieve tension.
Muscles worked:
- deltoids
- trapezius
- erector spinae
- triceps
To do this:
- Come into a tabletop position.
- Extend your hands forward a few inches and sink your buttocks down toward your heels.
- Press into your hands and engage your arms muscles, keeping your elbows lifted.
- Gently rest your forehead on the floor.
- Allow your chest to open and soften during this pose.
- Hold this pose for up to two minutes.
This relaxing pose may help ease stress and fatigue.
Muscles worked:
- gluteus maximus
- rotator muscles
- hamstrings
- spinal extensors
To do this:
- From a kneeling position, sink back onto your heels.
- Fold forward, walking your hands out in front of you.
- Allow your torso to fall heavy into your thighs, and rest your forehead on the floor.
- Keep your arms extended forward or rest them alongside your body.
- Hold this pose for up to 5 minutes.
This pose may help soothe your nervous system.
Muscles worked:
- groin
- hamstrings
- spinal extensors
- gastrocnemius
To do this:
- Sit on the edge of a cushion or folded blanket with your left leg extended.
- Press the sole of your right foot into your left thigh.
- You can place a cushion or block under either knee for support.
- Inhale as you extend your arms overhead.
- Exhale as you hinge at the hips, lengthening your spine to fold forward.
- Rest your hands anywhere on your body or on the floor.
- Hold this pose for up to 5 minutes.
- Then repeat on the opposite side.
This pose is thought to calm the mind while relieving anxiety. If you feel that your thoughts have been scattered throughout your practice, take this time to turn inward and come back to your intention.
Muscles worked:
- pelvic muscles
- erector spinae
- gluteus maximus
- gastrocnemius
To do this:
- Sit on the edge of a folded blanket or cushion with your legs straight out in front of you.
- You may keep a slight bend in your knees.
- Inhale to lift up your arms.
- Slowly hinge at your hips to extend forward, resting your hands anywhere on your body or the floor.
- Remain in this pose for up to 5 minutes.
This restorative pose allows for complete relaxation of your mind and body.
Muscles worked:
- hamstrings
- pelvic muscles
- lower back
- front torso
- back of the neck
To do this:
- Sit with your right side against a wall.
- Then lie back as your swing your legs up along the wall.
- Your buttocks should be as close to the wall as is comfortable for you. This could be right up against the wall or a few inches away.
- Relax and soften in your back, chest, and neck. Allow your body to melt into the floor.
- Hold this pose for up to 10 minutes.
This relaxing pose can help you let go of anxiety while promoting a sense of calmness. You can make it more of a heart opener by placing a block or cushion under your back.
Muscles worked:
- adductors
- groin muscles
- pelvic muscles
- psoas
To do this:
- Lie on your back and bring the soles of your feet together.
- Place cushions under your knees or hips for support.
- Place one hand on your stomach area and one hand on your heart, focusing on your breath.
- Stay in this pose for up to 10 minutes.