Tracker Pixel for Entry

Manage your stress

Wellness | June 3rd, 2015

Photo by Allan Foster

In its most instinctual sense the stress response is a way to deal with immediate or pre-imminent danger.

Let’s say a building nearby were about to collapse. The nervous system would respond by dilating the pupils, increasing heart rate and respirations, and shunting blood to the muscles.

The activated hormone system also deals with this immediate stress, pumping cortisol, epinephrine and other hormones into the bloodstream.

How many times in a year do we see that type of imminent danger? For most individuals it is rare. What have become stressors today are things like being late for a meeting, missing a deadline, or an upcoming final exam. While the nervous system response doesn’t necessarily fully activate to respond to these crisis, the hormone system does.

With even these minor stressors, the brain still releases the CRH, a hormone that eventually leads to the activation of the adrenal glands. Occasionally activating this system is no problem. The issue arises when the stress response gets activated chronically.

Over time, if someone has constant stress, a plethora of symptoms is evident: fatigue, proneness to illness as the immune system gets downregulated, increased risk of cardiovascular disease and impacts on the gastrointestinal system are also common. Stress can be present in many ways, and in some cases it is the main cause of a medical issue.

While everyday stressors can’t be eliminated, it is possible to adapt your behavior and habits to limit their effects on the body. Getting a proper amount of sleep is critical and general guidelines are not always helpful. Experiment and see how many hours you require to feel 100 percent. For some this may only be 6, but others may require around 8 hours.

Meditation can also be helpful. Meditation, essentially, is focusing on one thing. It does not have to be listening to soothing music, sitting in a quiet room and leaving yourself to your thoughts. Playing sports or going for a bike ride can be meditative if you focus on what you’re doing and exclude extraneous thoughts. For example, on a bike ride try to focus on your senses: the smell of the air, your breathing, the weight of your body on the saddle/handlebars and the pressure on the ball of your foot when you downstroke the pedal. This same concept can be applied to many other sports and activities.

Next time you are feeling stressed, try to be logical and decide if it’s actually something worth stressing about. Recognize that being chronically stressed is detrimental to your health.

Recently in:

Press release Celebrate Dinosaur Day on Thursday, Oct. 16 from 10 a.m. to 4 p.m. at the North Dakota Heritage Center & State Museum (612 E Boulevard Ave. in Bismarck). This free, family-friendly program is open to all ages. A…

By Michael M. Millermichael.miller@ndsu.edu The Northwest Blade, from Eureka, South Dakota, published a wonderful story in August 2020. It’s called “Granddaughter keeps Grandmother’s precious chamomile seeds,” by Cindy…

Sunday, October 19, 10 a.m.Buffalo River State Park, 565 155th St. S., Glyndon, MNHosted by the Red River Valley Chapter of Herbalists Without Borders at Buffalo River State Park for a fun fall day full of flora. (Say that three…

By John Strandjas@hpr1.com Yes, we know, everywhere you look, the world situation is mental. It’s almost inescapable just how tenuous life’s circumstances are. And how they are mostly — pretty much entirely — out of our…

By Ed Raymondfargogadfly@gmail.comWill we be banging or whimpering at the end of the American empire?T.S. Eliot’s poem “The Hollow Men” accurately portrays the end of most empires in his first lines: “We are the hollow men/…

By Rick Gionrickgion@gmail.com Holiday wine shopping shouldn’t have to be complicated. But unfortunately it can cause unneeded anxiety due to an overabundance of choices. Don’t fret my friends, we once again have you covered…

By Rick Gion and Nichole Hensenrickgion@gmail.com The wait is finally over. Those who have visited Nichole’s Fine Pastry & Cafe lately know about the recent major additions and renovations that have taken place over the past…

By Sabrina Hornungsabrina@hpr1.com Dakotah Faye is a hip-hop artist from Minot, North Dakota, and he’s had a busy year. He’s released two albums. This summer he opened for Tech N9ne in Sturgis and will be opening for Bone…

By Greg Carlsongregcarlson1@gmail.com The multiple meanings of the title location in Mercedes Bryce Morgan’s “Bone Lake” cover the sex and death spectrum that will flummox Diego (Marco Pigossi) and Sage (Maddie Hasson) as…

By HPR staffsubmit@hpr1.com Mark the first weekend of October on your calendar. It’s the weekend of the Studio Crawl, which takes us all on a wonderful, metro-wide tour of our talented (and often wacky) arts community. On October…

Press release“Shakespeare with a sharpened edge.” To launch its 2025 – 2026 season, Theatre NDSU is thrilled to team up with Moorhead-based organization Theatre B to perform a co-production of Shakespeare’s “Romeo and…

By Annie Prafckeannieprafcke@gmail.com AUSTIN, Texas – As a Chinese-American, connecting to my culture through food is essential, and no dish brings me back to my mother’s kitchen quite like hotdish. Yes, you heard me right –…

By Sabrina Hornungsabrina@hpr1.comNew Jamestown Brewery Serves up Local FlavorThere’s something delicious brewing out here on the prairie and it just so happens to be the newest brewery west of the Red River and east of the…

Press Release As Breast Cancer Awareness Month begins, Essentia Health is highlighting an innovative — and recently expanded — program that brings early breast cancer detection services to rural communities. Essentia’s mobile…

By Alicia Underlee NelsonProtests against President Trump’s policies and the cuts made by Elon Musk’s Department of Government Efficiency (DOGE) are planned across North Dakota and western Minnesota Friday, April 4 and…

By Vern Thompsonvern.thompson@rocketmail.comMoral accountability and the crisis of leadership  As a recovering person living one day at a time for the last 35 years, I have learned not to judge others because I have not walked in…