Understanding and assessing your stress

Stress can be frustrating but understanding the causes, types and tools for assessing and managing it can reduce the angst we experience when we notice our friendly stress response kicking in.

The causes of stress can be best remembered by the acronym NUTS.

N - Things that are Novel (anything new)

U - Things that are Unexpected ( loss of a job/relationship, accident, illness)

T – Things that are a threat to our ego (usually related to people, saying you aren’t enough in some area - smart enough, thin enough, rich enough )

S – Loss of a sense of control ( behavior of others, unexpected events)

When you pass through the waters, I will be with you and when you go through the rivers they will not overwhelm you. When you walk through the fire you will not be scorched Isa 43:2

Types of Stress

Acute stress

When we encounter an acute stressor the sympathetic nervous system (fight or flight) can be activated. Your heart rate and blood pressure increase, and non-essential functions such as digestion, reproductive and growth hormones, and tissue repair are put on hold. Once the stress is over the parasympathetic nervous system (rest and digest ) kicks in bringing the body back to a state repair and recovery

Chronic stress

Chronic stress occurs when the body perceives an ongoing stressor and remains in fight or flight. Common causes are prolonged stress, trauma and environmental toxins

Tools for assessing your level of stress:

ACE Score

The higher your ACE (Adverse Childhood Events) score the higher the likelihood that you could be experiencing a constant activation of your stress response.  This has been correlated with having certain mental and physical ailments later in life.  If your ACE score is high it can be helpful to work with a trauma informed counselor. The ACE score is used as a screening tool and is based on exposure to physical abuse, sexual abuse, emotional abuse, neglect, mental illness, violence, substance use and divorce. Take the ACES test here

The Perceived Stress Scale (PSS)

The PSS is a widely used instrument for measuring non specific perceived stress.  It was developed to measure the degree to which situations in one’s life are noticed as stressful. Take the PSS here

The impact of the fight or flight response

You may wonder what’s the big deal with stress? The problem is the impact of long term unhealthy stress on your body:

• Your brain activates the fight or flight response causing memory and learning areas to be damaged and elevating your risk for Alzheimer’s & dementia

• Adrenal glands release cortisol increasing risk for many health conditions

• Neck muscles become tense causing an increase in headaches/migraines

• Hormones are down regulated causing a drop in libido, fertility, irregular cycles and PMS

• Digestion is down regulated causing issues such as pain, gas, bloating, IBS flares, altered microbiome and poor appetite

• Heart rate and blood pressure increase elevating your risk for heart disease and stroke

•  The aging process accelerates

• You may gain weight and find it hard to lose it

• You have an increased risk for chronic conditions such as: autoimmune disease, diabetes, PCOS, insulin resistance, anxiety,  depression, insomnia, chronic fatigue and poor cognitive function

Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God and the peace of God, which surpasses all ]comprehension, will guard your hearts and your minds in Christ Jesus. Phil 4:6-7

Helpful tools for processing through stress in the moment:

When the body kicks into fight or flight it can be a bit unnerving. It can feel like you have lost control. When you notice those feelings remembering these tools can be helpful:

• Remember you are not alone. Lay your worries at the feet of the father and pray for wisdom

• Remember the TRUTH !

➡️ You have walked through hard things before and you can do it again!

➡️ The holy spirit lives in you. You are equipped!

➡️ There is meaning in stress. You can learn, grow and even help others

➡️ Your stress response is your body trying to help you

• Accept your emotions don’t fight them. Trying to control, manipulate or suppress emotions will often intensify them.

• Try to understand the cause, what you want and need :

❓Ask what is my body trying to tell me ?

❓ Is there a physical reason behind the stress / anxiety? Like hunger, lack of sleep, hormone changes, food sensitivity, inflammatory food, too much caffeine, or illness?

❓ Is it something Novel, Unexpected, a Threat to ego or a loss of Sense of control?

❓ What would be helpful?  

❓ How do you want to experience the stress?

❓ What really matters in this situation?

❓ What are you hoping for?

❓What is possible?

❓Could you transform your stress by changing the way you view it ? Is your stress a challenge or an opportunity to befriend?

In yesterday's blog post we talked about the challenge and tend and befriend stress responses. The beauty of those responses is they don't have a negative impact on your physiology. When you notice your stress response kicking in remember your mindset can make all the difference! When its possible, viewing the stressor as a challenge or opportunity to come along side yourself or another can be a game changer. You get the upside of stress in energy and up regulated cognitive function without the downside of inflammation.

I hope understanding your stress and these tools enables you to embrace stress in new ways!

You can do all things through Christ who gives you strength!