Thoughts on managing stress while delayed at an airport
Greetings everyone! I am writing this for you while delayed at an airport. I’m flying home from a speaking engagement and it looks like I will be here for awhile!
Of course when you’re delayed (or in traffic, or in line, or otherwise held up from living your life) there is a stress response that happens. I am going to miss a meeting this afternoon, and I don’t want to inconvenience people so I am definitely affected by that. But at the same time being delayed is not in my control so getting stressed about it doesn’t serve me. In this modern world, being really stressed out rarely serves our ability to perform and it definitely compromises our health.
So here is a quick summary of physiology of the stress response and a few ideas on how we can shift from distress (bad stress) to eustress (good stress). I’ll focus on cortisol - the stress hormone.
Cortisol: The Stress Hormone
Cortisol, produced by the adrenal glands, increases the activity of various organs, including the heart, lungs, and muscles, enhancing our capacity to function at high levels both mentally and physically. This boost is beneficial in short bursts, like during an adrenaline rush, but prolonged exposure to high cortisol levels, as seen in chronic stress, can be detrimental.
The confusion about cortisol and its effects on health and performance stems from its dual nature as both a necessary and potentially harmful hormone, depending on its levels in the body.
1. Role of Cortisol: Cortisol, often termed the "stress hormone," is produced by the adrenal glands. It plays a crucial role in various body functions like regulating metabolism, controlling blood sugar levels, reducing inflammation, and assisting with memory formulation. It's also vital for helping the body respond to stress.
2. Benefits of Normal Cortisol Levels: In normal amounts, cortisol is essential for good health and performance. It helps maintain homeostasis in the body, provides the energy needed to handle stressors, and assists in the recovery process after physical or mental strain.
3. Issues with Low Cortisol Levels: When cortisol levels are too low, it can lead to conditions like Addison's disease. Symptoms include fatigue, muscle weakness, weight loss, and decreased ability to handle stress. Low cortisol levels can impair your ability to respond to daily stressors effectively, impacting overall health and performance.
4. Problems with High Cortisol Levels: On the other hand, prolonged high cortisol levels, often due to chronic stress, can be detrimental. It can lead to conditions such as Cushing's syndrome, and is associated with various health issues like hypertension, weight gain, disrupted sleep, and a weakened immune system. High cortisol can impair cognitive performance, reduce muscle tissue, and lower bone density.
5. Balancing Cortisol: The key is to maintain a balance. Managing stress through mindfulness, exercise, and adequate sleep can help regulate cortisol levels. Understanding that cortisol is not inherently "bad," but rather its levels need to be balanced, is crucial for health and performance.
In summary, cortisol plays a significant role in health and performance. While it is essential in the right amounts, imbalances in either direction can lead to health issues. Understanding this balance is important in appreciating cortisol's role in our well-being.
The Benefits and Dangers of Cortisol
Cortisol, along with adrenaline, is released into the blood in response to stress, increasing the activity of organs and muscles. This is beneficial for short periods but harmful over long periods. Chronic stress, characterized by prolonged elevated stress levels, can lead to serious health issues.
Research from Harvard Medical School indicates that chronic stress contributes to health problems, including high blood pressure, heart disease, type 2 diabetes, obesity, anxiety, and depression.
The American Psychological Association's 2010 Stress in America Survey found that 75% of people experience stress levels that put them at risk for chronic illnesses, including cardiovascular disease, type 2 diabetes, cancer, and depression.
Five Tips to Optimize Cortisol Levels
1. Nature Therapy: Spend time in natural settings. Being around plants and natural landscapes can decrease cortisol levels, resting heart rate, and blood pressure. Nature’s visual fractals, like those found in leaves, shells, and the sky, provide intrinsic benefits for our well-being. Exposure to natural environments can decrease cortisol levels, resting heart rate, and blood pressure. The "restoration theory" suggests that simply viewing outdoor spaces has intrinsic benefits for well-being, highlighting the stress-reducing effects of nature.
2. Cold Showers: Consider finishing your morning routine with a 30- to 90-second blast of cold water. This practice can activate the “fight or flight” response, releasing cortisol and adrenaline, which may briefly boost the immune system. Interestingly, people who take cold showers have reported fewer sick days. A study compared individuals who finished their showers with a cold blast of water to those who took regular showers. The cold-shower group reported fewer sick days, suggesting that cold water might activate the stress response, releasing cortisol and adrenaline, which may temporarily increase immune system activity.
3. Smiling: Engage in deliberate smiling. Smiling can help reduce cortisol levels faster than other facial expressions, especially after stress-inducing activities like public speaking. This simple act also releases neurotransmitters like dopamine, endorphins, and serotonin, which enhance feelings of happiness. Research by Paula Niedenthal at the University of Wisconsin–Madison found that deliberately smiling after stressful activities, like public speaking, can decrease cortisol levels faster than other facial expressions. This indicates that our physical actions, like smiling, can have a direct impact on our stress levels and overall mood.
4. Exercise Regularly: Physical activity is a potent stress reliever. It helps in moderating cortisol levels and improves overall health. Choose activities that you enjoy to ensure consistency. Regular, consistent exercise can modulate this response over time. Chronic physical activity is associated with a more efficient and less pronounced cortisol response to stress. This adaptation reflects improved HPA axis regulation, which can be beneficial in reducing chronic stress levels. Essentially, while acute exercise temporarily spikes cortisol levels, habitual exercise can lead to a more balanced and resilient HPA axis, potentially lowering baseline cortisol levels and enhancing an individual's ability to manage stress.
5. Mindful Relaxation: Practices like meditation, yoga, or deep breathing exercises can significantly reduce stress and help in managing cortisol levels. Mindfulness and meditation exert a profound impact on cortisol levels through their influence on the hypothalamic-pituitary-adrenal (HPA) axis, the body's central stress response system. The practice of mindfulness and meditation activates the parasympathetic nervous system, which is often referred to as the "rest and digest" system. This activation serves as a counterbalance to the stress-induced activation of the sympathetic nervous system and the HPA axis.
During mindfulness and meditation, there is a reduction in the production of corticotropin-releasing hormone (CRH) in the hypothalamus. This decrease leads to a lowered secretion of adrenocorticotropic hormone (ACTH) by the pituitary gland. As a result, the adrenal cortex is stimulated less, leading to a reduction in cortisol production and release.
Final Thoughts
Understanding and managing stress (and thereby cortisol) levels is vital for maintaining good health. Simple lifestyle changes can have profound effects on our stress levels and overall well-being. Remember, while these tips are helpful, they are not substitutes for professional medical advice, especially for stress-related health issues.
Stay healthy and positive!
Hopefully this flight takes off soon! 😊
Dr. Greg
