​Most shallow breaths come from lifting your chest instead of breathing with the whole rest of your body. You've probably heard that before, about shallow breathing. But another way that you can trigger this is by driving when you're upset. A lot of people, myself included, have the tendency to push off of the steering wheel into your seat.
 
I think it has something to do with when you're frustrated there's not much physical that you can do about it that is socially acceptable. But when you're driving and you're upset, you can push, you can engage all of those muscles, without it being at all socially unacceptable. And that can feel satisfying!
 
But the pressure of your arms, pushing your upper back into the seat of your car, can have the exact same effect on those spinal nerves that go into the lungs, get too tense, and tell the brain, “I can't breathe”, and you can actually induce anxiety or even a panic attack while you're driving. Point is, please relax your grip and take a deep breath!

Right now, aesthetically, our culture thinks having a flat stomach, having a sucked in stomach, is appropriate.

Functionally, that's not appropriate.

​Functionally your belly needs to move in and out, it needs to have enough space in it as a container to hold all of your internal organs, to allow for things like digestion and elimination- the size of which then is going to fluctuate throughout the day.
 
And your belly is a supplement to your breathing, so it does need to move out and in. And most people that practice belly breathing, the first couple of times they try it (like for example a yoga class if you're sitting up and you try to belly breathe) people find they actually have to push their bellies out in order to expand that, because we have spent our lifetimes sucking in. When you suck in you're creating pressure, you're squeezing the balloon that is your abdominal cavity, and that pressure has to go somewhere- up or down.
 
Once we start breathing with your rib cage, once we let the ribs expand and contract the way that they're supposed to, we can take a lot of pressure off of the belly-

• On the one hand, because now the belly is not solely responsible for taking a deep breath.
• And on the other hand because in order to breathe with the ribs, we can't walk around with the chest thrown out. We need to actually relax the ribs a little bit, which also does feel really good, I'll tell you what!

 
And in relaxing the ribs and moving through the breath through the rib cage itself, we take pressure and work out of the belly.
 
So, breathing well becomes a structural, a postural kind of thing that requires less tension, less concentration, less exertion than what we've taught ourselves to do over the course of our lifetimes.
 
That “boobs out belly in” position is hard to maintain, and it's hard on our bodies! Coming back into all of that alignment so that the ribs can actually move- it’s a relaxed place, it's kind of nice to hang out there.
 
So next week I’m going to teach you how to take a thoracic breath, how to feel your ribcage actually move when you breathe. And we’re going to play around with that in our next episode.

Listen to this Episode

But if you do anything like sing, or do a podcast, or any kind of public speaking, or presenting on a stage or in front of the zoom screen, if you play a musical instrument, if you have a manual hobby, like gardening or anything that requires some exertion a little bit more than knitting (both gardening and knitting, our hobbies of mine, I'm not knocking that!) but the manual exertion type hobbies- the breath is going to be something that is very important for your stamina, for your endurance, for your longevity in those as well.
 
So next week we’re going to get into a little bit more about how to breathe better. For today, I want you to just think about where does your breathing actually happen.

Listen to Episode

​Resources:
Make Peace With Stress
Expanding Resilience
Herbs and Stress
A Holistic Perspective on Stress
 Exercise Your Systems: Vagus Nerve

What does "R & R" look like to you?

Everyone has their own particular favorite way to rest, restore, relax, and recuperate- mine involves a hammock and a pillow and a book and a nap- but at the heart of this idea is one particular body structure- the Vagus Nerve. 

Our fight-or-flight stress response, called the Sympathetic Nervous System, is responsible for creating and regulating all our reactions to stress, and it has a clear headquarters- called the HPA axis- that controls the feedback loops that respond to all the internal and external stressors we experience.

By the way, it's our culture-informed thinking that distinguishes between "good" and "bad" stress. To our HPA axis, it's all the same stress. Survival is an extraordinarily basic need, so a phone beep is the same as a tiger. I talked a bit more about this in episode 2 of this Season 2 Stress series.

On the flip side, our R&R system, the Parasympathetic Nervous System, is the one responsible for actually opposing the stress response and allowing us to, well, live. The PNS is spread out all over the body. There's no headquarters for the Parasympathetic system because we were designed to live in this state most of the time, so it's expecting to be the default position of our nervous system. 

Take that in for a second. The Parasympathetic Nervous System, the R&R system, should be our default.

But which system are your more familiar with? Right. Fight or flight, the Sympathetic Nervous System.

We live in fight or flight, we're bombarded with messages to it and  information about it. That's why it takes work and practice to get back to the rest and restore state, that PNS that should be our all-of-the-time situation. It's kinda backwards, to have to work to get into a resting state, but this is the world we have created. We have to make do. 

So what we've got so far is the 'fight or flight' stress response, which is the Sympathetic Nervous System, this is the one we're all familiar with in our experiences and also that we hear a lot about; and we've got the 'R&R' living response, the Parasympathetic Nervous System, the PNS, which we want to get back to more frequently and more quickly for a bunch of reasons I'll tell you about in a minute.

When we're trying to access the PNS, when we're trying to get into that R&R state, it's not as easy or straightforward as accessing the fight or flight sympathetic system is. I mentioned there is no specific headquarters for the PNS and that it's spread out all over your body. However, the Vagus Nerve comes closest to filling this role of PNS HQ.

And guess what- you can exercise your Vagus! This means you can strengthen your ability to get back into (and stay in) your R&R state whenever stress has bumped you out of it.

Try this. Lie on your back and find the bony triangle markers in your pelvis- 2 hip points on either side of your hips, and a pubic bone down front in the center, south of your belly button.

You're lying on your back, so these 2 hip points and pelvic bone point should all be pointing straight up at the sky. We're not working with the side of your hips, we're working with the front of them.

Assorted belly-ness is not the point here, the bony markers are, and may I just state for the record that size is not an indicator of health, nor is health an indicator of value. Exit soapbox.

So these 3 bony markers, right, they need to be parallel to the floor. Do a little tilting forward and back- you'll find that the pubic bone raises and lowers relative to the hip points. Then find that parallel to the floor position. This is called a neutral pelvis.

Next, your ribs are probably arching up towards the ceiling. Bring them down to the floor, so the upper back is relaxed down and you feel a flatness across the shoulder blades, not a pinching or winging position. This is a neutral rib cage.

Now try these 2 positions at the same time- both sitting, and then standing. When you're upright your neutral pelvis is now perpendicular to the floor (straight up and down, aka 90 degrees to the floor), and the ribs are down over the hips, not popped forward in fake "good" posture. 

These are the quick and dirty directions- I give more clarity and demonstrations in videos in my free Resources Hub.

Once you've aligned your skeleton, it's time to start letting it move in this position:

Obvious, right? Well, no. We do a lot of our daily breathing with either our belly or our chest, which causes problems.

Now, breathing practices are different, and have their own purposes. I did talk last time, in the last episode [edit to add, 2 episodes ago!], about breathing as an external activity you can do to help manage your stress response. This time, I'm talking about your daily, not-really-thinking-about-it breathing, but learning this will help you in your breathing practices too.

Since your belly is so crammed with stuff but there are no bones in your belly, it's all held in place by an intra-abdominal pressure created by your core muscles. When you just use your belly to breathe, it messes with this abdominal pressure and that can lead to problems like pelvic floor issues, hernias, or even reflux.

Breathing with your chest is difficult, since the breastbone doesn't actually expand. This means your breaths will be shallow, making you breathe more often, and it can create anxiety responses because of the pressures on your upper back spinal nerves when you make the upper back arch to lift your chest to breathe in. 

But because most of us walk around thrusting our chests out in fake good posture (you can fix this with Exercise #1 pleasepleaseplease), we HAVE to belly and chest breathe since the ribs have nowhere to go. ​

After you do exercise #1, once you've gotten your ribs relaxed down, it's time to reintroduce your ribs to the breathing machine again.

Take a belt, an exercise band, or your hands and wrap them around your rib cage so you feel the front, back, and sides of the rib bones. Slowly take a breath in, and feel for 360 degrees of rib cage expanding, all the way around. Feel tension increase in whatever you have wrapped around your torso as you inhale and expand the ribs, and feel that tension decrease as you exhale and close the ribs back together. Relax your shoulders and your belly, we're trying to move only ribs.

This might seem simple and not worth the effort of trying as you listen to me, but I challenge you here and now to see what it actually feels like in your ribcage. By popping your ribs forward, in that fake good posture, you've probably lost a lot of the muscles in and around your ribs, and the points where the ribs meet your spine are probably really stiff and inflexible. It is HARD to get your ribcage to move in the way I'm describing here. I challenge you to see for yourself.  

It takes practice to get all this moving again, but once you do your ribs can do the work they were designed to; they can buffer the breathing pressures they were made for, easing the load on your abdomen and upper back. This lets the pressure on your Vagus nerve normalize as well.

Keeping unnatural pressure in your torso because of poor posture keeps the Vagus from responding appropriately. Aligning and normalizing the way you hold and move your body is the first step to improving how your Vagus nerve works. 

Once this proper positioning is in play, it's time to talk about tone. You might know of tone in terms of muscles- this is when muscles have a certain amount of engagement all the time. They are ready to respond. Nerves, including the Vagus, can also have tone and be more or less prepared to respond. Good tone is always a good thing.
​

Since the Vagus goes through so many head and neck structures, there are a bunch of ways we can directly impact it to help strengthen it. 

Here is a list of small practices you can work into your day. All of these trigger the Vagus nerve to activate, building its tone and also relaxing things in the body so they work better:

• Chill your eyes, with cold fingers, cold water, or cold eye packs
• Sing
• Gargle
• Belly laugh
• Do breathing practices
• Do yoga, tai chi, and chi gong
• Get a massage and acupuncture
• Taste bitter flavors
• Get more sunlight
• Have healthy, supportive relationships

These ideas will improve the tone of your Vagus nerve. Why do you care? When you've got good Vagal tone during a stress response, you'll:

• Process information faster
• Concentrate better
• Have more appropriate and effective responses
• Return to resting "R&R" state faster

And good Vagal tone is associated with:

• good blood sugar regulation
• lower rates of diabetes, stroke, CV disease
• better mood
• less anxiety
• more stress resilience
• greater closeness to others and altruism

​So, we're trying to access the PNS after you do experience stress, so that you can return to an R&R state. You can help this along by aligning your skeleton to ease physical stress, and by practicing triggering your Vagus nerve so it's got good responses when you need them. All of these are pretty simple, beginner level ways to exercise you Parasympathetic Nervous System, and stop living in the fight or flight system.

Now my question to you is, do you already practice any of the exercises I gave you today, or have you been inspired to try something new? Share how it feels for you by leaving a comment, and tagging me @paulasherbals if you're commenting on Instagram. I look forward continuing this conversation!

​Whether we’re talking about stress or any other body system that can use support, herbal remedies are an important part of a holistic approach to your wellness because how you treat your insides is just as important as how you treat your outsides.

In the last episode, I talked about the external things you can do, the activities you can do with your body to influence and improve your stress responses. If you haven’t listened to this, I recommend you download it now and catch up!

Today I’m going to talk about the internal things you can do to help manage your stress responses. My focus is on the herbs and the remedies that you can work with, but I do want to mention things like a good diet and drinking more water and taking your multivitamin can also all be parts of these more internal supports. I’m not a nutritionist and I don’t want to go there, so eat well and drink more and follow the good nutrition advice of the professionals!

I am, however, an herbalist. Yes, I’m a movement coach and a pelvic floor specialist, and also an herbalist. If this is a surprise to you, then I suggest you check out my season 1 episode 8 where I introduce myself and explain why I’m not a guru! My very first podcast episode, labeled number 00, will also help you understand who I am and how you got here on a podcast about whole body wellness, inside and out.

In my capacity as an herbalist, it’s so important to me to say first that plants weren’t invented for our things. Pharmaceuticals were, and they work well in that capacity. But plants are their own complex chemical beings, and it’s more useful to think of them as a friend group. Different people play different roles in your life, but these people also stand alone and have their own lives. Different plants can play different roles in your life, but they can have a very different relationship with another person at the exact same time. Plants don’t exist to solve our health problems. 

My classic example of this is coffee. You might drink a cup or 2 in the morning. Someone else might live on it, fueling their bleary eyed workday and demanding more of their body and the coffee bean than is reasonable or healthy. On the other hand, I am one of those people who can’t drink coffee at all- it gives me heart palpitations and makes me vibrate like I’m going to stick to the ceiling and I get nauseous right away. Same plant, different relationships with different people.

The point is, there’s no “herbs for stress”. What there is, is a group of plants who interact with us and our nervous systems in different ways that end up helping us regulate, resist, and be more resilient to our internal and external sources of stress. 

When you find a “stress” blend in the tea section at the store or in a tincture bottle at a health food store, or if you sit down with a clinical herbalist who makes specific suggestions or even blends you up a personal formula, the individual herbs in that blend haven’t been randomly chosen- I hope!- simply because they’re “stress” herbs. 

We’ve got 3 basic categories of herbal stress relief-

1. Nervines
2. Adaptogens
3. Tonics or nutrititves

Let me give you the super short, mini overview:
Nervines influence the nervous system. 

• They might stimulate it, not in a caffeine way but more of a circulation way, opening up the ability for nerves to communicate
  • Lemon Balm
  • Peppermint
  • Ginseng 
• They might calm it- think of pain, or spasms, or anxiety
  • Chamomile
  • Passionflower
  • Valerian
• They might soothe it, reducing physical inflammation in the nerves themselves
  • Oats 
  • Lavender 
  • Rose 

Adaptogens- you’ll never guess! They help us adapt to stressful environments so we function better. This is a class of plants that have been know and cultivated in east Asia, in Traditional Chinese Medicine and Ayurvedic practices in India, for millennia.

They were given the name “Adaptogens” by the Russians in the 1950’s and 60’s while they were trying to figure  out how to force more work from their workers in terrible conditions. There is some terrible research behind the knowledge we have now, and I believe we can best honor the people who suffered for these experiments by working with these plants in pursuit of recuperation and health, which honors their more traditional understanding, instead of using them to force long work days days and all nighters and those types of personal abuses that were desirable under communism, and are often sources of misplaced pride in today’s grind culture.

Adaptogens all act differently- they fall on a spectrum between calming and stimulating, but all of them help improve energy levels. Also, which plants specifically fall under the heading Adaptogen is sometimes up for debate, but that ability to have personal and professional experience and discussions is one of the things I like best about herbalism!

Adaptogens you may have heard of include 

• Tulsi
• Ginseng 
• Ashwaghanda 
• Rhodiola 

Tonics or Nutritives are herbs that blur the lines between food and medicine. These are plants that contain very high amounts of things like minerals and other micronutrients that help your body repair and restore itself long term. They are often worked with as teas that steep overnight so they get very strong and concentrated:

• Skullcap 
• Nettles 
• Dandelion

​Nervines, Adaptogens, and Tonics- these are 3 groups of herbs that play different roles in helping us resist, recuperate from, and build resilience to our stressful lives. The point of giving you this overview is NOT to make you an expert after a few minutes of a podcast! 

Rather, I wanted to introduce you to the idea that plants have chemical complexities, almost personalities, and that our familiar, more medical approach of “take 2 and call me in the morning”, that idea that there’s a pill for your condition, doesn’t work with plants. 

This isn’t to overwhelm you, I’m not suggesting you now have to become knowledgeable about all the possible plants that might help you manage stress better. Instead, what I hope this does is give you an overview about why there are so many ingredients in stress blends, and also why your favorite blend might be different than someone else’s!

Finding the herbs that work best with you can be like dating- you might just wade in and start sampling all of them, or you might work with an herbalist who matchmakes FOR you, simplifying and shortening the process!

If you are listening to this and now wondering where to start, there’s a couple of simple things you can do first. These ideas are in increasing order of your own personal involvement: 

1. Everyone has a ‘healthy’ friend- ask them what their favorite tea blend is that helps with their stress, and they’ll almost guaranteed offer you a sample. Try it!
   
   
2. Take a look at the tea section the next time you're at the grocery store. The different blends will be different, but all of them should be relatively effective in their own way. So pick a likely looking box and make yourself at least a pint of tea every day for a week or two and see how you feel
   
   
3. Pick an herb from the examples I shared a few minutes ago when I was telling you about Nervines, Adaptogens, and Tonics. They’ll be listed in the shownotes, and I’ll link to the ones I have specific write ups about in my free resources hub. 
   
   ​Choose one that sounds interesting to you, and then pick a tea blend from the store with that herb as the main ingredient. It might be named after that herb- for example, the brand Organic India has a line a Tulsi based teas (as do others but their brand name comes to mind right now!) like Tulsi Ginger and Tulsi Rose and Tulsi Green Tea. Or, you might have to check the ingredients list on the back and see what the first or second herbs listed are- those are the main ingredients.
   
   
4. Get a nice herb book (I will link my favorite general purpose books in the shownotes) (here are my favorite books, in my free Resources Hub) like one by Rosemary Gladstar, Maria Noel Groves, or Anne McIntyre, and read their stress sections. Again, pick a likely sounding herb and look for that as a main ingredient in a tea blend.
   ​
5. The final, most involved suggestion is to make an appointment with a clinical herbalist and let them work with you to choose your best starting point. It’s more work than grabbing a box of tea off the shelf at the store the next time you’re out of eggs, but it’s a whole lot LESS work than figuring out your Goldilocks formula on your own, if that’s what you want or need!

​And keep in mind, if you pick an herb to try out- or for that matter, an herbalist to work with- they may not be a good fit. That's perfectly fine. You know more about how they work now, plant or person, and you might be able to suggest them to a friend of yours sometime who they would fit better with.

One final note is that I'm mostly talking about tea here because it’s super simple to put hot water on a teabag, and you can find them most anywhere. Tea is one of the easiest starting points to working with plants, but another pretty common remedy you’ll see on the shelves if you go to a fancier grocery store or an independent health food store or maybe an herbalist’s shop or stand at a farmer’s market, is a tincture. 

This is a more concentrated remedy than tea- usually it’s an alcohol-based extract of the plant. Think of putting vanilla beans in vodka to flavor it, but stronger and with the purpose of extracting the therapeutic benefits of the plants, not just flavor. It might not be alcohol, there are other options like glycerine or vinegar, but the point is these are remedies in little bottles with dropper tops that you take by the drop or the squirt, as compared to tea that you drink by the pint or the quart. You might take the tincture directly in your mouth, or you can add it to other drinks to dilute and disguise the flavor- the instructions will give you direction as to how and how much to take.

Because they’re more work to make tinctures are more expensive than teas, but because they’re concentrated they’re also used in much smaller doses so they last longer, and because they're already liquid they’re much easier to work with than tea is. So if you’re feeling like tea is too much work, too many steps with water and containers and hot or whatever is getting in your way, you can venture into the apothecary section of your grocery store or farmer’s market and try tincture-based remedies instead!

I’ve mentioned a lot of specifics today that I’ll link in the shownotes and the show transcript when it comes out later this week. I’m trying to give you a broad overview of how to start working with herbs that can help you manage stress on your own. If the idea of sitting down with an herbalist sounds more your speed, or you come to that decision later on, do a local search and see who might be practicing in your local area. If you come up empty then reach out to me and we’ll see if we can find you a good herbal fit.

Listen to Today's Episode


​​

Welcome back to our ongoing series about a holistic perspective on stress. Last time we talked about the broad strokes of how we understand and manage our stress responses, and what to focus on. If you haven’t listened to that episode, hit pause and download it now so that you can catch up really quick. 

I think, personally, that the topic of Stress is a great way to really explore full body ways of thinking. Everything that your body does internally, or notices externally, is a source of stress- this is how things get done in the body! It’s not inherently bad to experience stress. And the way we react, how our bodies automatically respond, is all by itself holistic. Every system in the body is constantly playing a balance game- turning up and turning down, inputting and outputting, resting and reacting. 

So when we talk about “stress” as something to reduce or eliminate, we’re really talking about things you can do to help your internal systems find equilibrium, and things you can do to block or shield external stressors, including taking supplements that help your internal systems function

Today, we’re going to look closely at the external stressors coming at you, and the things you can physically do to help yourself manage stress responses are going to sound like a familiar list:

1. Breathing practices
2. Moving or exercise practices
3. Meditation practices

The fact that these are all called “practices” is important, even though you’ve probably heard the terms so much that you don’t even notice them anymore. We automatically breathe, move, and even meditate- think about how it feels to daydream, or to take a walk to clear your head. But to practice these things on purpose will strengthen your ability to respond well and appropriately to whatever’s going on for you.

The reason we care is because these active choices you’re making directly impact your nervous system. Later on in this series I’m going to tell you more about the “rest and digest” system. For now, just know that this is the system in your body that not only OPPOSES the fight or flight system, meaning it actively shuts down chronic stress when it turns itself on, but it’s also supposed to be the default position of our nervous system. We tend to live in fight or flight, but we’re supposed to live in rest and digest and our bodies want to get back there!

Now, the second practice is where I think things get interesting! This is Exercise and Movement. Exercise certainly stresses the body, that’s it’s job, and the idea is that on the other side of exercise we’ve “worked it all out” in some way and that makes us feel better. So for me the big question is, Where’s the line between helpful and just more stressful?

Again, there’s more details coming in later installments of this Stress series, but the CliffNotes version of one of the major processes going on here looks like this:

When we’re constantly exposed to micro-stressors (as in, when we live our familiar lives!), our stress response is a constant, low-level drag on ourselves. Immune function is sub-optimal, digestion is slow, sleep isn’t great, you see what I mean? 

But, when we have some sort of big “event” that causes big stress (think exercise or getting cut off in traffic), AND we manage to have a concrete end to that stress (like ending the exercise class and drinking some water), doesn’t it feet really good?

That constant, low-level drag keeps us in limbo between actually having an acute response, and feeling fine, by dripping out our stress chemicals. It’s the same lifestyle that our ancestors might have recognized as seasonal lean times like Winter, for example. And when we experience this, we might start losing lean muscle, storing fat, sleeping more, and experiencing brain fog- all things that would help us survive a long winter. 

In contrast, a big event dumps those stress chemicals in large enough amounts to reach the critical trigger point that also shuts them off! And you can reach this critical point with only 45 minutes of walking at a pace that makes talking a challenge. It’s that simple and straightforward.
(I’m paraphrasing here, but if you want all the good details I recommend you look into herbalist Tammi Sweet’s Anatomy courses, especially the Heart Coherence.)

One more piece here is meditation. There’s no question that meditation is a mental practice that helps us respond to, recover from, and be more resilient to stressors. And again, there are lots and lots of ways you can go about learning any of the many types of meditation, many of which include breathing practices. Personally I’ve used Chopra Center guided meditations, the Insight Timer app, and the “morning pages” style of journaling to quietly meditate. 

But here’s the fun idea I want to introduce into this discussion about breathing, movement, and meditation as practices that manage stress responses. Are you familiar with moving meditations? 

This can look like walking, or walking in a labyrinth, or doing a meditative practice like tai chi or qigong. It can be an engrossing yoga class, and I’ve seen it happen in my reformer pilates classes. Basically any movement that is slow enough for you to focus deeply on your movement and your breathing, and keeps you focused for at least 45 minutes, is a moving meditation. 

And to me, this is the best of all worlds, a win-win-win! You’ve got your breathing, your movement, and your duration.

But however you physically get involved with improving your stress responses, the old adage ‘practice makes perfect’ certainly applies here. The more you practice, the easier and faster it is to get into the proper headspace and actually do the practice.
 
I call these types of practices “external” because these physical things you can do, these practices like breathing, movement and meditation, are choices you can actively make for your body.

Yes, you breathe all day every day but DEEP breathing exercises are something you do deliberately. Yes, you end up moving around during your day but choosing to do 45 minutes of moderate exercise takes deliberate thought, or they won’t happen. 

One more thing- there are passive, external practices you can choose as well. Did you ever hear of a “Digital Detox”? This is a deliberate disconnection from all things technology, and it’s one major way to manage the stressors that are coming at you. By removing yourself from the constant deluge of information and noise on TV, social media, email, notifications, ringers, alarms, you’re actively relieving your nervous system of the need to respond to them. 

This can be as easy as a few minutes drinking your first cup of something hot in the morning while staring out a window and refusing to do anything tech related until you’re done, or it can be as immersive as a long weekend at a cabin in a state park with no wifi or cell service. Since your internal systems are constantly filtering out stimuli and stressors, giving them a break can only help!

So we have both active and more passive external activities that we can choose to take on to help manage our stress loads and reactions. This means, logically, that there are “internal” considerations too- and this is what we’ll look at next time. You have internal systems that are already reacting to stressors- the nervous and endocrine systems causing the stress responses, the digestive and immune systems shutting down to stay out of the way, the muscular and cardiovascular systems reacting…and the ways you can influence these systems include some fantastic herbal and food based remedies. 

So stay tuned for next week’s episode!
LISTEN to today's episode

Stress. 

It’s such a tiny word, with such a big impact. 

It’s what keeps us safe, and it’s also what can hold us hostage. Finding a balance in there, where you respond appropriately and also manage to leave the response state and come back to a resting state, is the big goal.

The first thing to really understand is that stress is just the process. Back in season 1 I talked about injury and healing, that was in episode 8, and I said the same thing about the inflammation process. Both stress and inflammation are just processes that your body has, to do important stuff. It’s when the shutoff signals don’t happen, or when the stressors themselves don’t stop, that we have issues.

Stress response is a process we just have innate in ourselves because the world is a constant source of inputs for us to figure out and decide if they’re dangerous. Sources of stress can be external (events and situations that happen TO you) or internal (self induced feelings and thoughts), and the Mayo Clinic describes these this way: 
External Stressors:

• Major life changes. These changes can be positive, such as a new marriage, a planned pregnancy, a promotion or a new house. Or they can be negative, such as the death of a loved one or a divorce.
• Environment. The input from the world around us can be a source of stress. Consider how you react to sudden noises, such as a barking dog, or how you react to a bright sunlit room or a dark room.
• Unpredictable events. Out of the blue, uninvited houseguests arrive. Or you discover your rent has gone up or that your pay has been cut.
• Workplace. Common stressors at work include an impossible workload, endless emails, urgent deadlines and a demanding boss.
• Social. Meeting new people can be stressful. Just think about going on a blind date, and you probably start to sweat. Relationships with family often spawn stress as well. Just think back to your last fight with your partner or child.

And Internal stressors: 

• Fears. Common ones include fear of failure, fear of public speaking and fear of flying.
• Uncertainty and lack of control. Few people enjoy not knowing or not being able to control what might happen. Think about how you might react when waiting for the results of a medical test.
• Beliefs. These might be attitudes, opinions or expectations. You may not even think about how your beliefs shape your experience, but these preset thoughts often set us up for stress. Consider the expectations you put on yourself to create a perfect holiday celebration or advance up the career ladder

Taken together, these are the sources of stress that we can try to influence and support so our responses to them are healthy and appropriate.

So, here you are. You’re stressed, and you’ve acknowledged and cataloged your external and internal stressors. Are you ready for that holistic approach to supporting yourself yet? Wait! There’s still one thing to consider- the spectrum of acute stress and chronic stress, because where you’re falling in between them matters to how, and how much, you can influence your response.

Acute stress is a slap in the face- literally and figuratively. It’s the sharp shock, it’s the “flight” reaction to the perceived threat like a saber toothed squirrel or the zombie in a haunted house at Halloween that gets you out of there faster than a speeding greyhound. It’s also the freeze response to hearing an unexpected noise in your house at night, or when you get caught doing something you shouldn’t, or the fight response you might feel when a stranger touches you in public (or maybe that’s just me!) or that gives you the surge to wrench a stuck door open when you suddenly feel claustrophobic or trapped.

And you know what? All things being equal, this acute response is pretty awesome. It allows you to react not only faster than thought, but stronger than usual. However, this uses huge amounts of resources, and your body needs time to recover from these experiences. 

Herein lies Project Number One- I’m not going to call them problems because I don't want to add to your problems! But these will be projects to take on if you want to make significant improvements or changes, so…

Our culture doesn’t allow for recuperation or convalescence. We’re pretty much expected to pretend that nothing big happened, even when something big has happened.

That’s not normal! Having an event that causes a big, acute stress response just used up all your backup energy stores by engaging every one of your 200+ muscles- including your heart, which is now ready to outrun a hungry bear. It slapped your focus into superhero sharpness, and every excess body process you have just experienced a power outage so your energy could be diverted to saving your life. Turning your body back on just isn’t an instantaneous process, and you deserve to take some time to rest while you re-organize yourself back to homeostasis. 

Oh, and bonus- even when you don’t have a big event causing a sharp response, our daily lives are absolutely flooded with micro-stressors anyway so we tend to stay in this fight or flight place all the time.

Don’t believe me? This is from a 2015 study from Florida State University: 
 "Cellular phone notifications alone significantly disrupt performance on an attention-demanding task, even when participants do not directly interact with a mobile device during the task."

And check out just the title of this 2014 study from Universität Mainz in Germany:
Using TV, videos or a computer game as a stress reducer after a tough day at work can lead to feelings of guilt and failure. Ugh.

And in 2020, Penn State announced that “[L]ife may be more stressful now than it was in the 1990s, especially for people between the ages of 45 and 64.” Ugh! Here’s what they said:

"On average, people reported about 2 percent more stressors in the 2010s compared to people in the past," said David M. Almeida, professor of human development and family studies at Penn State. "That's around an additional week of stress a year. But what really surprised us is that people at mid-life [45-64] reported a lot more stressors, about 19 percent more stress in 2010 than in 1990. And that translates to 64 more days of stress a year."

And this study was done with data from 2012. I can’t even imagine what the numbers are today. In fact, this is a really interesting article and I do suggest you read it!

This brings us to...

Acute stress that doesn’t shut off and allow you to return to normal becomes chronic stress. And chronic stress is b.a.d. BAD. This happens either because there’s a problem with the “shut off” valve and the body keeps sending stress responses, or because the stressor itself doesn’t shut off and you’re in a constant exposure situation.

If you’ve followed me for a while, you’ll know that I try to avoid black and white judgements. I’m very much an ‘all things in moderation, including moderation’ type of coach. BUT I draw the line at chronic stress. It’s like lead or cyanide or asbestos, in my opinion- any amount is too much!

I could go on about why it’s bad. But if you’ve gotten this far with me you probably don’t need any extra convincing. So what am I going to teach you to do about it?

First, what is the “it” exactly? Well, your body already has a system to deal with acute stressors. The sabre toothed squirrel, the vase falling off the windowsill, the slip on the stairs- that’s all instinct; either we respond quickly enough or we don’t. Luckily, in our current world, it’s much less likely to be our demise if we don’t! So I’m not going to spend time on our acute stress response- except to say that if your responses are slowed from fatigue, stress exposure, and other chronic conditions, what we do to improve chronic situations will only help to improve acute ones.

So- chronic stress and stressors are our focus. Remember that “project number one” calls for recuperation and a return to homeostasis, or balance, and that “project number two” is halting the chronic micro-stressors that influence us so much. These two projects are what we’re going to talk about more this month.

Why am I setting us up this way? Well, the way I look at it is like this: you have a lot of authority over your life to make both big and small changes, even to things that have become familiar habits, that can improve the quality of your life. This is my general, default stance- one of my core values is the expectation that we all can exercise our own authority over ourselves. 

So when it comes to stress, understanding how we can influence how it works in our bodies is a big deal to me. There are a LOT of things you can do for yourself- internally, to change or improve how stressors affect you; and externally, both in terms of your environment and with supports like herbs that support how you work internally. These internal and external factors are what we’ll dive into in the next couple of episodes.

It's awkward to talk about selling my services. On the one hand, I want to keep reading and learning and digging into this anti-racism work since I'm late to the party. On the other hand, if I do make sales I have income that I can use for donation-based and purchasing-education support as well. 

So I decided I'm not selling the Chronic Stress Recovery program, instead I'm donating it to those who need it most, and I will be selling the Foot to Forehead Fix again soon. More on that later. 

First though, one thing I hear consistently from anti-racism educators is how exhausting it is to simply live in this system. This might be something I can help with.

From my Chronic Stress Recovery page: 

Hopefully this service helps ease some of the physical consequences and complications that come from chronically trying to survive in high stress environments. If you are BIPOC or LGBTQ+ and are interested in this free coaching program, read more and schedule a clarity call with me here.