Does the stress you are going through feel so overwhelming that it takes a toll on your body?
Stress has a different impact on everyone. For some people, they may feel stressed only at the moment, like studying for an exam. But once the exam is over, they can continue on with their day stress-free. For others, stress can last for years, if you are a single parent juggling too much, for example. However, did you know that leaving untreated stress for too long can affect your immune system?
The job of the immune system is to defend the body against foreign antigens like bacteria, viruses, and cancerous cells. Stress causes the immune system to struggle to fight off these foreign bodies, making us more susceptible to infections.
Luckily, there are a variety of stress-reducing activities you can try to improve your stress and its effect on the immune system.
When the Immune System Takes a Toll
When a perceived threat occurs, a tiny region in the brain called the hypothalamus puts your body on full alert. Your body’s system will wake up your adrenal glands which are located on top of your kidneys. This will release a surge of hormones like adrenaline which increases your heart rate, elevates your blood pressure, and boosts your energy.
Another hormone released is cortisol which can boost your immunity by limiting inflammation. But over time, your body can grow tolerant to having so much cortisol that it can lead to more inflammation. Stress can also impact the white blood cells that help fight off infections, leading to viruses, common colds, and cold sores.
Overwhelming levels of stress can also lead to anxiety and depression, driving even higher levels of inflammation. With an over-tired immune system, you will not be fully protected.
Deep Breathing
Changing the way you breathe during stressful situations can make a difference in your stress levels. These exercises can be done anytime whether it is during your lunch break or if you have five minutes to spare. All you have to do is inhale through your nose for three seconds, hold for a second, and then breathe out for three seconds. Put your hands on your stomach as you feel air coming through.
Meditate
Finding a few minutes of your time to meditate can provide short-term stress relief with long-term results going forward. Mindfulness is a great way to be present instead of focusing on your anxious thoughts. It is like a good snap back to reality. Pay attention to your five senses as you breathe deeply with each guided mantra. You can find these mantras on YouTube or even through free apps.
Exercise
Physical activity is a great way to de-stress after a hard day. Whenever you exercise, feel-good endorphins overpower any anxious thoughts swimming in your head. You can exercise anywhere whether it is going to the gym, outside, or at home. There are a number of workouts such as taking a dance class, walking, strength training, hiking, or others you can try for stress relief.
Positive Self-Talk
Having a negative self-talk can make an impact in your mood. Harsh criticism, self-doubt and thinking the worst will only make you more stressed. Instead, talk to yourself with more positivity and compassion. For example, saying “I am prepared to handle anything the day brings me” will give you confidence. Instead of being your own worst enemy, positive self-talk will teach you to like yourself more.
Hobbies
Many people feel like hobbies, games, or making room for fun is not as important as your other priorities. On the contrary, partaking in leisurely activities can help you be your best self. Whether you enjoy activities like photography or reading a book, hobbies can bring fun back into your life.
If you are ready to take the first step towards preventing stress from impacting your immune system, please schedule your first appointment today.
