Why it's important to understand stress and know how to deal with it.

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Acute stress, chronic stress and burnout are three separate states of stress. It’s important to know what they are so you know how to respond.

Acute stress refers to sudden, immediate stress. The body reacts to a stressor, signalling a chemical called adrenocorticotropic hormone (ACTH) which triggers cortisol to be released from the adrenal glands. These hormones act to stop non essential processes like digestion, reproduction and immune functions so that energy can be diverted to your muscles. This powers us with the strength to fight back or the energy to run from the threat or respond emotionally. Have you ever had that feeling after succeeding at a challenge when you pump your fists, run on the spot or yell because you’re elated? That’s cortisol right there! This kind of stress can good for us because the body learns from it. So the next time you have to give a talk for example, you’re less stressed about it. But how many of us run away after an argument or start a fight?

Chronic stress is prolonged. This is the kind of stress from pressure at work, say, or when life’s demands are high. When this happens, the stress response is being triggered over and over again. We have a build up of cortisol in the body. This weakens our immune system making us susceptible to illness. Disease is often the result of prolonged, chronic stress because the body is putting all its energy into dealing with stress and not whatever else is attacking it. Common symptoms of high levels of cortisol are:

  • weight gain

  • high blood pressure

  • sleep difficulties

  • poor memory and concentration

  • muscle tension and weakness

  • mood swings (anxiety, depression or irritability)

  • low libido

  • amenorrhoea (disregulated periods)

Burnout is adrenal fatigue. The adrenal glands are responsible for secreting stress hormones. If you were asked to run a marathon every day, you’d get exhausted right? Well it’s no different for your poor adrenal glands. They just can’t keep secreting cortisol which results in:

  • fatigue

  • dizziness (especially when standing up)

  • weight loss

  • muscle weakness

  • mood changes

So how could you deal with stress using Yoga?

Acute stress - use the large muscles of your body to metabolise cortisol, i.e thighs and buttocks. Practice poses like Warrior 2 and chair pose. Follow this with pranayama such as Ujjayi.

Chronic stress - somatic supine poses to get you back in touch with your body. Slow, gentle, repetitive movements. Savasana.

Burnout - restorative yoga.

In the long term it’s important to develop self awareness so that you recognise your triggers, the feelings in your body that indicate stress and have multiple resources at your fingertips, both to relieve stress and prevent stress from becoming a problem.

Remember too that when you reach peri-menopause, stress management is even more important because stress exacerbates all the symptoms and burnout is more likely.