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Chill Out!

Maybe it’s a typical morning and you’re running late. Your toddler is man-handling your last nerve while making seriously low-brow fart jokes with his brother instead of putting his shoes on after you’ve only asked him to do so A THOUSAND times.

Or maybe it’s the weekend and you’re up to your eyeballs in extracurriculars. Amidst the chaos, you make an effort to check in with your teenager, only to be met with an obnoxious eye roll as they scroll on their phone ignoring your attempts at connection. 

Maybe you’re at work, drowning in deadlines…and requests…and responsibilities that need your attention RIGHT NOW and preferably 5 minutes ago. 

Or maybe you’re the sandwich generation spending your days helping out your grown children while simultaneously tending to your own aging parents as their health begins to decline. 

Maybe you’re sleeping poorly, preoccupied with the seemingly never-ending negative news cycle, and you keep postponing that medical/dental/eye appointment or lunch date with a friend for WHEN YOU HAVE MORE TIME and don’t feel so. damn. tired. 

Whatever your season of life, it’s safe to say we can all relate to feelings of overwhelm. And that sometimes the concept of self-care can feel like a foreign luxury reserved only for those with enough disposable income to afford even the smallest item from the GOOP line of nonsense. 

It’s called stress. And it’s a reality of our modern life. 

But what’s really going on here? 

First, a brief lesson in physiology…we promise to keep it simple, so hang in there…

Your nervous system is divided into 2 parts:

Central Nervous System = brain and spinal cord

Peripheral Nervous System= everything else

The peripheral system is further divided into 2 parts:

Sympathetic and Parasympathetic

Now, we’re getting somewhere…keep reading…

The Sympathetic Nervous System

Consider this the gas pedal. When we’re faced with a stressful or emergency situation (say, for example, you’re being chased by a bear), this division of the system “up regulates,” meaning: the gas pedal gets pressed and we move into “fight or flight” mode. This division is all about survival. It’s what causes a sequence of events on a cellular level so that we can outrun the bear to the safety of our cave. Our body releases chemicals that temporarily improve performance. Our heart rate goes up, blood pressure rises, breathing rate increases, and digestion slows - all this to allow greater blood flow to our muscles, heart, and brain so we can think and act quickly in the face of immediate or acute stress (ie: that pesky bear trying to eat us for lunch). 

The Parasympathetic Nervous System

Consider this the little buddy swinging in a hammock encouraging us to slow down and put our feet up; complete with Hawaiian shirt unbuttoned to navel. This division helps us relax and recover from the situation (ie: the bear is no longer chasing us and we’re warm and safe in our cave). We are in “rest and digest” mode when this division is at work. 

With the evolution of modern life, stress can seem more constant; relentless even. We are experiencing less acute bouts of stress (ie: less being chased by wild animals while foraging for berries) and more constant, chronic stressors of our modern life (think mortgage payments, hectic schedules, demanding jobs, technology allowing depressing world news to bombard us ad nauseam). This modern lifestyle, physiologically speaking, can be more damaging to our health. We are continually exposed to stress hormones and our relaxation response is less active, rendering our bodies essentially unable to stop the effects of stress. 

Negative Health Outcomes with Chronic Stress:

  • Cardiac issues (high blood pressure, atherosclerosis, heart attacks)

  • Musculoskeletal issues (chronic muscle tension, muscle imbalances)

  • Gut issues (constipation, diarrhea)

  • Weakened immune system

  • Endocrine issues (Type II diabetes, sexual dysfunction, decreased longevity)

  • Poor Sleep

  • Mental health issues (anxiety, depression)

But, there’s good news!

We can actually train ourselves to slow down the gas pedal on the sympathetic nervous system, while simultaneously activating the parasympathetic side of things. In other words, the ability to down-regulate ourselves is an acquired capacity. Much like getting a muscle stronger, we just need to work at it. 

If you were to ask any of us, as physios, it’d be impossible to deny that managing stress factors into many of the treatment plans we create with our patients; especially for those experiencing chronic pain or tension.

Things like focused breathing, meditation, yoga, and Tai Chi are all ways in which we can encourage spending time in parasympathetic mode. Now, we know what you’re thinking —who has time to meditate? Or to learn Tai Chi? You’re barely accomplishing everything on your already too-long to do list, right? 

Hang on. We got you. Here are some suggestions for keeping it simple that maybe feel a little less daunting…

4462 Breathing

Get into a comfortable position. 

Breathe in through your nose for a count of 4 — breathing deeply into your belly and diaphragm, attempting to expand your rib cage front to back and side to side. 

Hold that breath for a count of 4.

Exhale through pursed lips for a count of 6. 

Hold an empty breath for a count of 2. 

Repeat as many times as you need. 

Mindful Meditation

Sit or lie down quietly and focus on your breath. Pay attention to your thoughts as they pass through your mind —don’t judge them or become involved with them— simply observe them and then re-focus on your breath. Don’t try to control your breath; just let it happen naturally. Start with a couple minutes a day and slowly work up to a 15 minute session. 

Progressive Muscle Relaxation

Sit or lie down comfortably. 

Start by tightening the muscles in your face (eyes squeezed shut, wrinkle forehead, clench jaw) for a count of 5. 

Then, relax your face and breathe deeply as you feel the tension release from your muscles. 

Move through the rest of your body in the same way (hands, arms, stomach, buttocks, thighs, feet) repeating the tension-relaxation sequence for each group, one region at a time. 

If any area continues to feel tense, repeat the sequence a few more times. \

Need more guidance?

Fair enough. Some people prefer to have some assistance in guiding them through a breathing or meditative technique. If that’s you, visit this website: http://mindfulmike.ca/about/ for a variety of helpful, FREE, options.

It takes some persistence, but the science shows us that a regular practice of even just a few minutes a day using these types of techniques can have a wonderful impact on our health. It’s time well spent!

Note: We acknowledge stress for most people is complicated, multifaceted, and can sometimes be the result of traumatic lived experiences. If you are struggling and need someone to talk to, there are many resources available. Please reach out for help. You are not alone. 

Kids Help Phone / Jeunesse J’ecoute (across Canada)

Call 1-800-668-6868. Kids Help Phone counselors are there to listen, help you figure out what to do next, and connect you to help in your community. It’s free, anonymous, confidential and available 24/7

BC Crisis Line (in BC)

Call 310-6789 (no area code). Crisis lines can help when you’re really upset or scared, but you can also call if you just need to talk with someone. They can also connect you to help in your community. It’s free, anonymous, confidential and available 24/7.

KUU-US Crisis Line

Call toll-free at 1-800-588-877 or call the youth line directly at 250-723-2040. KUU-US provides culturally safe support by and for First Nations and Indigenous Peoples, available 24/7.

Have more questions about your nervous system and how it plays a role in your health and recovery? Chat with your Comox Physiotherapy Clinic practitioner at your next visit!

You got this!

References:

Shannon Lawrence#comoxphysio, nervous system, physiotherapy, physical therapy, physio, relax, stress, patient education