{"id":3515,"date":"2022-09-28T13:58:19","date_gmt":"2022-09-28T03:58:19","guid":{"rendered":"https:\/\/mindbodyfoodinstitute.com\/?p=3515"},"modified":"2025-12-16T12:08:06","modified_gmt":"2025-12-16T02:08:06","slug":"how-to-turn-off-the-stress-response-reduce-chronic-pain","status":"publish","type":"post","link":"https:\/\/mindbodyfoodinstitute.com\/how-to-turn-off-the-stress-response-reduce-chronic-pain\/","title":{"rendered":"How To Turn Off The Stress Response & Reduce Chronic Pain"},"content":{"rendered":"\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

\u00a0<\/p>

In Part One \u2013\u00a0\u2018Could Your Personality Be Contributing To Your Chronic Pain?<\/a>\u2019<\/em>\u00a0I mentioned that, after recognising myself in many of the \u2018Type T\u2019 character traits, I started to ask myself what I was really feeling and what I wasn\u2019t allowing to surface. I felt it was this\u00a0repression of my emotions<\/em><\/strong>\u00a0that was causing my body to remain in a stressed, over-adrenalized, anxious state and was responsible for my chronic lower back pain.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

What is the stress response, also known as the \u2018fight-flight response\u2019?<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

The body has a natural way of protecting itself when faced with a threat or danger, though the \u2018fight-flight response\u2019. Walter Cannon (1871-1945), an American physiologist, first coined this phrase when he observed the common reactions of animals to danger.<\/p>

Once the danger was over, the animals returned to homeostasis \u2013 the body\u2019s attempt to stabilize itself by internal corrective mechanisms when its equilibrium has been disturbed.\u00a0When this is reached, \u2018rest and repair\u2019 can occur.<\/p>

When the human brain perceives us to be in a danger, the hypothalamus in the brain stimulates the pituitary gland, which in turn signals the adrenal glands to produce what are commonly called \u201cstress hormones.\u201d The most familiar of these hormones are epinephrine (adrenalin), norepinephrine, and cortisol (a natural steroid similar to cortisone).<\/p>

\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

How does the body respond to the stress response?<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Our pulse quickens, pupils dilate, digestion stops as the blood supply is sent to the muscles rather than the stomach and intestines, heart rate and blood pressure increase, muscles tense, thinking quickens, we have a surge of energy as fats are released into the bloodstream as emergency fuel, and the thyroid increases our metabolic rate.<\/p>

The problem is that this stress response can be triggered by both real and imaginary threats. The brain doesn\u2019t know the difference.<\/strong><\/em><\/p>

Nowadays, despite all our modern conveniences, our lives are often stressful \u2013 or at least we perceive them as stressful \u2013 and many people live in a perpetual state of fight or flight stress response. This means our bodies cannot rest and repair, and the relaxation response (the opposite of the stress response) is not activated.<\/p>

\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

What happens to our bodies when the stress response doesn\u2019t switch off?<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Eventually extended cortisol release results in:<\/p>

Increased blood sugar levels, weight gain, bone loss, elevated blood pressure, digestive problems, adrenal fatigue, obesity, sleep deprivation, decreased sexual drive, anxiety and a weakened auto-immune system making the body more susceptible to viral and bacterial infections, and allergies.\u00a0<\/i><\/p>

Eventually serious physical problems develop as adaptive resources are depleted and the body goes into stress \u2018overload\u2019.<\/p>

The effects of this are:<\/p>

Weight gain, autoimmune dysfunction, extended illnesses, chronic fatigue,\u00a0<\/i>chronic pain<\/i><\/b>, thyroid depletion, inflammatory disorders, heightened allergies, coronary complications, and insomnia<\/i>.\u00a0<\/p>

Worry and anger keep the body in this state of emergency, and so \u2018feeling our feelings\u2019 and expressing our thoughts becomes paramount.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Understanding that the Mind and Body are Connected is Essential for True Healing to Occur<\/em><\/strong><\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

\u00a0<\/p>

Who suffers and who doesn\u2019t?<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Generally speaking, Type T personalities (as discussed in Part 1) suffer more as they are the most likely to repress their emotions. They don\u2019t want to \u2018rock the boat\u2019 as they are often people pleasers and goodists. They can be fearful and anxious, often worrying about what others will think about them if they speak their mind.\u00a0<\/p>

Anxiety and fear activates the stress response as the brain cannot distinguish between a real or perceived threat.\u00a0Our brain is just trying to protect us<\/i>.<\/p>

Non-Type T personalities suffer less as they are more able to express frustration, fear or anger in the moment, rather than repressing these feelings. They worry less about how people perceive them and so are more able to release their stress quickly and effectively.<\/p>

Type T personalities tend to bottle up their thoughts and emotions. As a result, their minds and bodies very easily revert back to the stress response in an act of self-preservation.\u00a0<\/p>

Have you ever cried or \u2018snapped\u2019 because you or someone else spilt a drink on the floor? Was it really about the mess on the floor, or was it just the final straw \u2013 the one that broke the camel\u2019s back? The reality is that you were already feeling stressed and it just took one small thing to tip you over the edge.<\/p>

Type T personalities, who often repress their feelings, are much more likely to suffer from the aforementioned effects of being in stress overload. In my personal experience, this came in the form as chronic back pain, and prior to that, debilitating neck, shoulder and hip pain.<\/p>

\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t

Moving from the Stress Response to the Relaxation Response<\/h4>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t\t
\n\t\t\t
\n\t\t\t\t\t\t
\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\t
1. Exercise<\/strong><\/h6>

Exercise is a simple and effective way of calming the nervous system. It not only uses up the energy created in the body from the fight-flight response, it also breaks down stress hormones. Lower stress hormones mean a calmer body and mind. Just 5 minutes of intensive movement will start to break down excess stress hormones: Shake it out! Dance to your favourite tune, do a few star jumps, run up the stairs, dash around the garden. Most importantly, find something you enjoy. Doing an activity you loathe may only increase your stress through any resentment you feel towards it! I love running, but I know it\u2019s not for everyone. Longer exercise obviously benefits your health and well-being, but 5-minute bursts are surprisingly effective. Exercise also increases endorphins, the feel-good hormones, so it\u2019s a win-win situation!<\/p>

2. Express yourself!<\/b><\/h6>

This is particularly helpful for those of us who find it challenging to express our thoughts and feelings openly, but that is certainly worth exploring too!<\/p>

Expressive writing, or journaling, is scientifically proven to help reduce stress. It helps us to put distance between ourselves and our thoughts. After all, our thoughts are just that \u2013 thoughts. They are not necessarily true and are often not. Thoughts lead to feelings, feelings lead to actions and actions lead to results. When we can separate from our negative, self-destructive thoughts we can then rationalise them and question them. Try journaling for 20 minutes a day. Write as though you were a 5-year-old having an enormous tantrum. Don\u2019t hold back! Don\u2019t mind your language or your spelling. Just let it flow. It will feel like the pressure valve has been released. Get it all out, then throw the paper away (or delete the file). This is for your eyes only, and your opportunity to get all your frustration, resentment, anger or sadness out, rather than put a lid on it, only for that lid to blow at some point when you, and those around you, are least expecting it.<\/p>

Find something relaxing to do after this. Expressive writing can often bring up trauma from the past when we start to connect our present feelings to things that have happened to us in the past. It can be very draining, but that reservoir of emotions will only spill its banks if we don\u2019t get out those thoughts and feelings somehow.<\/p>

3. Know you are safe<\/b><\/h6>

The fear we feel is based on our own perception of a situation, otherwise we would all be scared of rollercoasters and spiders. Telling yourself you are safe stops the message to the brain that we need to activate the stress response. The more\u00a0we say,\u00a0\u2018I can take care of myself\u2019 instead of \u2018I\u2019ll never be able to cope\u2019, or \u2018I can handle this\u2019 instead of \u2018I can\u2019t deal with this\u2019 the more our confidence increases and our worry decreases.<\/p>

If we want to feel safe, we need to believe we can handle life\u2019s ups and downs. To start, try increasing your motivational self-talk and decreasing the negative self-talk. Louise Hay (1926-2017) was an American motivational speaker and the founder of Hay House, and is famous around the world for her positive affirmations, including:<\/p>

\u201cAll is well. Everything is working out for my highest good. Out of this situation only good will come. I am safe.\u201d<\/em><\/strong><\/p>

4. Be Present<\/b><\/h6>

We need the present to feel good and safe. Depression, nostalgia and regret live in the past, and anxiety and fear need a future (and are often fuelled by the past). Living in the present moment, the \u2018Now\u2019 as Eckhart Tolle refers to in his bestselling book \u2018The Power of Now\u2019, allows us to enjoy what we are experiencing as it happens, rather than worrying about what has happened, or what might happen. We spend so much of our time either living in the past or imagining the future. The future is not guaranteed, and so the present is all we ever have. Take a moment to breathe calmly and deeply and notice the sounds, smells and sights around you. Use all four senses by touching something to help you feel more grounded to the moment.<\/p>

Thoughts will come and go. Allow them to pass by and acknowledge them without judgement. Notice them but don\u2019t react to them or embody them. We have 50-70,000 thoughts a day. Most of them are repeated and many of them are not true. Don\u2019t associate with your thoughts, and if you do question whether they are really true.<\/p>

The acronym I created for doing this is\u00a0<\/i>CARE<\/b>:\u00a0<\/p>