In today’s workplace, many of us can relate to the fast-paced environments that leave us feeling challenged and accomplished. There are strong positive points for the constantly moving environments; people are adapting faster, as well as developing and strengthening competencies like time management and problem-solving. These environments are fostering innovation. However, when these environments are unmanaged and unbalanced, they can cause people to experience a heightened state of stress. When researching how to reduce stress, you will likely come across resources recommending that you find sources of stability. Balancing your nervous system is an excellent way to not only reduce stress, but to address it at the source.
Fight or Flight
Let’s talk about how stress triggers the systems in our body, affects our efficiency at work, and plainly put – impacts our ability to live a healthy life. Understanding the dynamics between the sympathetic and parasympathetic nervous system is crucial for maintaining a healthier, more balanced lifestyle at work and in life as a whole.
Stress activates the sympathetic nervous system, often referred to as the “fight or flight” response, which prepares the body to deal with perceived threats. Through brief episodes this response has benefits, but as we’ve all heard before… all things in moderation. Consistently placing your body in this state can lead to anxiety, various health problems, and quite commonly – burnout. The changes within our system during stress occur so quickly, that sometimes we are not aware of the constant occurrence and effects on our body.
Rest and Digest
The parasympathetic nervous system, in contrast, is responsible for the “rest and digest” functions of the body. It counteracts the stress response by slowing the heart rate, enhancing digestion, and promoting relaxation. Engaging in activities that encourage your body to “rest and digest” can help manage stress more efficiently. In order to counteract the stress response, the parasympathetic nervous system will slow your heart rate to conserve energy, stimulate your digestive functions, and encourage an overall feeling of calmness. There are mindful practices that can assist in managing your stress and entering this state of “rest and digest”. Techniques like deep breathing exercises, progressive muscle relaxation, and emotional regulation are simple yet effective ways to stimulate this response. Utilizing these practices to create healthier responses to our stress can help transition us to a calmer space with a clearer mind.
Why bother?
A study by Harvard Medical School found that regular meditation can reduce the size of the amygdala, which is the brain region associated with stress, anxiety, and fear. Additionally, the Cleveland Clinic confirms that progressive muscle relaxation can help your body shift into “rest and digest” mode – stating “PMR allows your body to take its foot off the gas pedal and shift into neutral”. Deep abdominal breathing encourages full oxygen exchange – that is, the beneficial trade of incoming oxygen for outgoing carbon dioxide. Not surprisingly, it can slow the heartbeat and lower or stabilize blood pressure.
In adjusting our habits and incorporating mindful tactics, we can assist ourselves in creating a balance between our sympathetic and parasympathetic nervous systems. These practices of deep breathing, standardized breaks, and intentional moments of mindfulness can create ease in our fast-paced environments, and in our regular day-to-day tasks. In the midst of all the helpful podcasts, classes to sign up for, and books quoted to change your life – starting with regulating your own system is an action that can be practiced anywhere and anytime, leading to reduced stress levels, as well as mental and physical health benefits. Creating a positive work environment could simply be taking a moment to remind yourself, and those around you to be still for a moment, to breathe and release.
Wondering where to start? Check out the resources below!
Stress Management: Breathing Exercises for Relaxation (alberta.ca)
How to do progressive muscle relaxation for anxiety. | Blog | Anxiety Canada