Janet’s son lives on the street. For years she has tried to get him into treatment for his alcoholism and mental health problems. She pleads for him to come home. Some of her family members judge her harshly and want her to give up on her boy, as they see him as a lost cause. Janet’s love and commitment is unwavering. Janet’s stress is taking a toll on her health.
For those of us with chronic stressors, health problems often follow. Sustained heightened stress is a precursor for hypertension, gastrointestinal disorders, chronic fatigue syndrome, to name a few of the disorders that come when one is not able to down regulate their nervous system.
Most of us are familiar with the sympathetic nervous system that controls our fight, flight and freeze responses. This system gears us up for action when faced with danger, perceived danger or stress.
The Parasympathetic Nervous system is a lesser known function. This system down regulates, when functioning properly, our stress reaction. In other words it slows the heart rate, lowers the blood pressure, and returns the gut to function. Known as the rest and digest system, when not responding well, those heightened physiological responses stay dangerously high. The adrenals continue to pump out adrenalin, the heart rate continues to race and the blood pressure remains high. This leads to chronic diseases like hypertension, chronic fatigue and even irritable bowel syndrome.
To help the sluggish parasympathetic nervous system do its work, engage in holistic mind/body strategies. Here are three activities to do daily that benefits those under chronic stressors:
- Deep breathe. Breathe into your diaphragm with deep slow breaths in and out. Do this several times a day. If you have sleepless nights, or wake up frequently, do these breathing strategies and you are sure to fall into a resting slumber.
- You do not need to go into a deep trance. Just quiet your mind for several minutes. Slow down thinking. If you cannot clear your mind visualize pleasant simple things like the ocean, kittens, birds, a river or brook.
- You do not need to run marathons. Walk briskly, jumping jacks, sit ups, or anything you can physically tolerate.
These strategies, done daily will take the pressure off your body, quiet your mind, and restore your mind and body to a health relaxed state.