{"id":16591,"date":"2019-12-09T18:41:10","date_gmt":"2019-12-10T02:41:10","guid":{"rendered":"https:\/\/selfhacked.com\/?p=16591"},"modified":"2021-11-03T02:05:13","modified_gmt":"2021-11-03T09:05:13","slug":"factors-counteract-stress-response","status":"publish","type":"post","link":"https:\/\/selfhacked.com\/blog\/factors-counteract-stress-response\/","title":{"rendered":"Factors that May Inhibit the Stress Response & Lower Cortisol"},"content":{"rendered":"

In this modern age, many people feel like they are constantly under stress<\/a>. This comes not only from career deadlines, family pressure, and financial obligations but also from anything that disrupts our body’s natural state of balance. Here are some science-based tips to counteract everyday stressors.<\/p>\n

<\/p>\n

<\/a>Stress Response Science<\/strong><\/span><\/h2>\n

<\/a>The Two Major Systems<\/span><\/h3>\n

The HPA Axis Scientists think that there are two major systems in the body that mediate the stress response; both originate from the hypothalamus<\/a> [R<\/a>].<\/p>\n

One is called the Hypothalamus-Pituitary and Adrenal (HPA<\/a>) axis [R<\/a>].<\/p>\n

Three glands make up the HPA axis and release the following hormones: CRH<\/a> (Hypothalamus)->ACTH<\/a> (Pituitary)->Cortisol<\/a> (Adrenal) [R<\/a>].<\/p>\n

The other proposed stress pathway is the sympathomedullary system<\/em>, where signals are sent to the adrenals to release adrenaline and norepinephrine<\/a> [R<\/a>].<\/p>\n

The HPA axis<\/a> is thought to deal with longer-term stressors, while the sympathomedullary system appears to deal more with acute stressors. Both can become imbalanced from stress, by which many other brain regions and pathways can also be affected [R<\/a>].<\/p>\n

One measure of the stress response is a person\u2019s blood cortisol<\/a>, but many other markers have also been proposed to reveal how stress is impacting the body.<\/p>\n

<\/a>Limitations<\/span><\/h3>\n

Note that the HPA axis and sympathomedullary system are not the only participants in the stress response [R<\/a>].<\/p>\n

Sympathetic, fight-or-flight activity can also be counteracted by parasympathetic, rest-and-digest activity. This is part of the cholinergic pathway in the body<\/a>.<\/p>\n

Lastly, the stress response can involve many other possible factors – including brain chemistry, environment, health status, and genetics – that may vary from one person to another.<\/p>\n

<\/a>Factors that May Lower the Stress Response<\/span><\/h2>\n

<\/a>When to See a Doctor<\/span><\/h3>\n

Remember that it\u2019s natural and healthy for the stress response to be activated moderately and for a short time. Issues usually arise when activation becomes chronic [R<\/a>].<\/p>\n

If your goal is to improve extreme stress-related issues – including those of panic disorders or anxiety – it\u2019s important to talk to your doctor, especially if stress is significantly impacting your daily life.<\/p>\n

Major mental changes, such as excessive sadness, panic, persistent low mood, euphoria, or anxiety, are all reasons to see a doctor.<\/p>\n

Your doctor should diagnose and treat any underlying conditions causing your symptoms.<\/strong><\/p>\n

Additionally, changes in brain and body chemistry are not something that people can change on their own with the approaches listed in this article. Instead, the factors to avoid listed here are meant to reduce daily stress and support overall mental health and well-being.<\/p>\n

You may try avoiding the factors listed below if you and your doctor determine that this could be an appropriate approach for reducing your stress response.<\/p>\n

The strategies listed below should never be done in place of what your doctor recommends or prescribes.<\/p>\n

Lastly, clinical evidence is lacking to support avoiding some of the factors listed here as a means of stress reduction.<\/p>\n

<\/a>Lifestyle <\/strong><\/span><\/h3>\n
    \n
  1. Positive social encounters (R<\/a>)<\/li>\n
  2. Laughing\/being happy (R<\/a>)<\/li>\n
  3. Spending time in nature (R<\/a>)<\/li>\n
  4. Diaphragmatic breathing (R<\/a>)<\/li>\n
  5. Meditation<\/a> (R<\/a>, R<\/a>)<\/li>\n
  6. Yoga<\/a> (R<\/a>, R<\/a>)<\/li>\n
  7. Being physically active (may lower cortisol<\/a> in the longer term) (R<\/a>).<\/li>\n
  8. Regular dancing (R<\/a>)<\/li>\n
  9. Massage therapy (R<\/a>)<\/li>\n
  10. Music<\/a> therapy (R<\/a>)<\/li>\n
  11. EFT (Emotional Freedom Technique)<\/li>\n
  12. Napping after sleep<\/a> loss (R<\/a>)<\/li>\n
  13. Glucose<\/a> restriction\/fasting<\/a> (if recommended by a doctor) (R<\/a>)<\/li>\n
  14. Chewing (may lower CRH<\/a>) (R<\/a>)<\/li>\n
  15. Vagus nerve stimulation<\/strong><\/a> (R<\/a>)<\/li>\n<\/ol>\n

    <\/a>Foods<\/span><\/h3>\n
      \n
    1. Salmon and other fatty fish high in omega 3s (R<\/a>)<\/li>\n
    2. Turmeric (R<\/a>)<\/li>\n
    3. Green tea<\/a>\/L-Theanine<\/a> (R<\/a>)<\/li>\n
    4. Dark Chocolate (R<\/a>)<\/li>\n<\/ol>\n