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Stressed Out:
A Body-Mind Connection

Did you grab this book because you’re stressed out? Maybe you feel stress when you think about all the homework you have to do or about pressure to get good grades. You may be so stressed about schoolwork that you put it off or don’t do it at all. And you know where that gets you!

For some people, school pressure can create panic attacks. One young woman experienced daily panic attacks that sometimes seemed to come out of nowhere. She would feel her heart beating very fast, and she would start to hyperventilate. She felt as if she was in danger, and she could focus only on the fear in her mind and her difficulty breathing. Everything else around her was a blur. Other people may experience a panic attack with light-headedness, nausea, physical agitation, chest tightness, hot or cold flashes, sweating, and racing thoughts. They might fear they will lose control or faint.

People commonly feel stress and anxiety when they cannot control their situations. If your family is in financial difficulty or your parents are going through a divorce, for example, you might feel stress every day. If you’re bullied or assaulted or picked on because of your race, religion, gender, or any other trait, you might have constant stress. Or maybe you or someone you care about has health problems that feel overwhelming. You aren’t sure how to cope. All of these very real issues can weigh you down and leave little room for calm or for happiness.

Stress in Your Body

When we talk about stress, we usually think of it as a negative. Neurologists and psychologists point out that the mind and body experience two types of stress: positive stress—called eustress—and negative stress, or distress. We experience both types through physical sensations.

Eustress is the body’s short-term psychological response to a positive, healthy stress such as getting excited and motivated for a game or performance. We can also experience eustress when we’re having fun riding a roller coaster, trying a new sport, or solving a puzzle. Eustress releases feel-good chemicals called endorphins in the brain. They give us energy and help us focus and perform better. And through eustress, we have a sense of fun or satisfaction. Just the right amount of stress is actually good for the brain too. Eustress can enhance the growth of neurons (nerve cells) in the hippocampus, a structure in the brain that forms memories.

Stress isn’t all bad. The excitement you might feel before competing in an athletic contest, for instance, is called eustress. It helps motivate you to do well. Distress, on the other hand, can lead to emotional and even physical pain.

But distress is not fun. When we are frightened, overwhelmed, or sad, we may experience distress as unpleasant physical sensations. Distress can trigger headaches, stomachaches, and muscle cramps. It can also cause restlessness and insomnia. Some people get so upset or nervous that they can’t eat or they throw up. What’s causing these symptoms?

The Stress Response

Neurobiological studies show that when people are exposed to a threat, their brain and body react with the fight-or-flight response. They physically prepare to either fight off the danger or to run from it. Imagine hiking up a mountain trail, and suddenly, you see a rattlesnake in front of you on the path, poised to strike. Your heart starts pounding, and your muscles tense up. Your stomach does flip-flops. Your body is getting ready to fight or flee.

NEURONS AND NEUROTRANSMITTERS

This infographic shows neurons in the brain, their major structures, and how they connect to one another. The spaces between neurons are called synapses. By crossing synapses, brain chemicals such as dopamine and serotonin travel from one neuron to the next.

The stress response begins in the brain. When you are in a stressful situation (such as an encounter with a rattlesnake), the body’s sense organs—the eyes and ears, in particular—pick up and send information to the amygdala, a structure in the brain that processes emotion. The amygdala then interprets the information and, sensing threat, sends signals to the hypothalamus, which helps control the body’s nervous system. The hypothalamus triggers the adrenal glands. These small structures on top of the kidneys release epinephrine (also known as adrenaline) into the bloodstream. This hormone is one of many chemicals that help our bodies function. In a fight-or-flight situation, epinephrine causes the heart to beat faster, pushing blood to the muscles and vital organs. Pulse and blood pressure go up, and breathing gets faster. Extra oxygen goes to the brain, which increases alertness. The pupils dilate (widen), which allows more light into the eyes for better vision. Also, the muscles tense up, making the body ready for action. The adrenal glands also secrete the hormone cortisol. It stimulates the breakdown of glycogen (a substance stored in the liver and muscles) into glucose, a sugar that fuels the body. This process gives the body energy. The person is ready to fight the danger or flee for safety.

The fight-or-flight response is an essential survival mechanism for humans. It was helpful in prehistoric times, when humans lived in small clans in the wild, fighting off animals and running for shelter from storms. This response is still helpful when we face danger. Maybe a fire starts in the kitchen, and you must react quickly to put out the flames. Or perhaps you’re riding a bike and have to swerve quickly to avoid a dog running into your path. This response in the brain happens so quickly that you may not be aware of it. People often react and escape danger before they realize what’s happening.

Stress without the Rattlesnake

“In old castles, they had like a chained gate that they let down and nothing could get through. When I’m stressed, it feels like a gate’s going down and I can’t do anything. It’s like I’m on the outside, and the concept is on the inside. So it’s like I’m trying to get to the concept but the stress is just stopping me.”

The downside of this autonomic response to danger is that sometimes the body perceives a threat when there is no rattlesnake—a false alarm. Common situations such as taking an exam, speaking in public, or joining a new social group can cause this stress response. Some people feel distress in many other types of situations. They may feel stress throughout much of their day.

Chronic activation of the stress response can harm the body. When we’re scared or nervous, we sometimes take fast and shallow breaths. This can cause dizziness. In people who have asthma, it can trigger an asthma attack. Acute emotional stress can also increase the heart rate and, over time, damage the heart. Continuous overactivation of the nervous system can also cause high blood glucose levels, which is unhealthy for people with diabetes. It can also cause insomnia. Chronic stress can also cause changes in the brain that impair learning, memory, and mood.

Mindfulness can help. Research shows that mindfulness is associated with lower levels of cortisol and other stress hormones. Research also suggests that mindfulness helps people relax and manage chronic stress. Most scientists agree that more research is needed to fully understand how mindfulness interventions change the brain and body.

The following exercises are helpful in managing the physical symptoms experienced during distress. Try this one when you feel distress, no matter where you are:

Pause and focus on your breathing.

Take full, deep breaths through your nose and into your belly.

Breathe out forcefully through your mouth, and let all the air go.

You could also make a whoosh sound out loud if you wish.

Continue taking deep inbreaths, giving your body the oxygen it needs.

When you are ready to exhale, strongly expel all the air out, letting your lungs have room for fresh air.

When you’re ready, slow down your breathing.

Breathe in and out through your nose.

Count to five as you breathe: in-two-three-four-five.

Hold your breath and count: hold-two-three-four-five.

Count to eight as you exhale: out-two-three-four-five-six-seven-eight.

Do this breathing sequence (in, hold, out) six times.

Keep your breath slow and gentle, and focus your mind on your counting.

End this exercise after the sixth sequence or when you feel ready.

Deep abdominal breathing engages the vagus nerve—a nerve that runs from the brain stem (a structure at the base of the brain) to the abdomen. Among other functions, the vagus nerve stimulates a relaxation response in your body. The next exercise adds body awareness to full belly breaths, which can pull your attention away from upsetting thoughts and focus it on your body and the place where you are.

Sit in a meditation posture, and start by taking three mindful breaths.

Notice the expansion and contraction of your chest and belly as you breathe.

Relax more and more with each breath.

Imagine sinking deeply into your seat.

As you breathe mindfully, notice how your body makes contact with the space around it.

Tap your right foot on the floor three times. Tap, tap, tap.

Then tap your left foot on the floor three times. Tap, tap, tap.

Tap your right hand on a surface next to you three times. Tap, tap, tap.

Then tap your left hand on a surface next to you three times. Tap, tap, tap.

Tap both feet on the floor and your hands on the surface next to you three times.

Tap, tap, tap.

Next, holding your palms together in front of you, tap the tips of your thumbs together three times. Tap, tap, tap.

Then tap the tips of your index fingers together three times. Tap, tap, tap.

Then tap your middle fingers, ring fingers, and pinkies together one after the other.

Tap, tap, tap.

Tap to feel connected to your body and the space around you.

Do this exercise as many times as you like, always breathing mindfully.

It can help bring your attention to the present moment.

End this exercise when you wish.

For deeper relaxation, try this full body-scan exercise. You’ll want to find a quiet place to lie down.

Lie down on a mat on the floor or on a couch or bed.

If possible, remove your shoes and socks.

Put a pillow, rolled towel, or yoga block under the back of your head. You can also rest your head on a book with a sweater or towel on top for cushioning.

Stretch out your legs. Touch your ankles together, and let your feet fall away from each other.

Adjust your position until you are comfortable, with your arms by your side.

You could close your eyes or keep them open, whichever way helps you relax.

The purpose of this exercise is to bring awareness to any tension in your body.

Start by taking three soft, slow mindful breaths.

Then bring awareness to your toes and feet.

You may want to wiggle your toes or flex your feet for a second and then stop.

Notice all the sensations in your feet.

Take your time and gradually move your attention up to your calves.

Then slowly focus on your knees, thighs, and hips.

You can squeeze the muscles in each area and then release them.

Squeezing and releasing helps you notice any area where you could be holding tension.

Pay attention to the sensations in your legs after you release your muscles.

Slowly bring your attention to your torso.

What sensations do you notice? Is anything tight?

Squeeze and release the muscles in your back and abdomen.

Then focus on the feeling of sinking into the surface beneath you.

Relax into it.

Gradually move your attention to your shoulders, arms, and hands.

Again, squeeze your muscles tight for a second and then release.

Do you notice any tightness in your arms or hands?

Are your fingers relaxed?

Then pay attention to your neck, jaw, face, and head.

Clench your jaw and squeeze your facial muscles tight for a second. Then release.

Open your mouth as wide as you can, stretching your facial muscles, and then close your mouth.

What do you notice when you relax your facial muscles?

Rest and allow your awareness to go to your whole body.

Are you relaxed from your toes to your head?

If you feel any tightness, breathe deeply and direct your attention to this spot?

Squeeze and release those muscles three times.

Let your body and mind rest and recover.

When you are ready to end this exercise, wiggle your fingers and toes.

If your eyes were closed, open them.

Stretch out your arms and legs. Yawn if you wish.

Gradually expand your awareness to the room around you.

If you choose to get up, slowly roll to your side and then stand.

Try to move without rushing.

Take your awareness of your breath and body with you as you go about the rest of your day or evening.

When we are anxious, we might feel physically unbalanced—a little wobbly. A great way to counteract this feeling is with balancing exercises. The following one is a timed exercise, so use a kitchen timer or a smartphone timer:

Stand with your feet slightly apart. Place equal weight on the balls and heels of your feet.

Raise your arms over your head, shoulder width apart and fingers spread wide.

Stay in this posture for two minutes, if you can.

Practice deep belly breathing as you stand.

You can choose to make a sound with each exhalation, if you wish.

Keep your attention on the bottom of your feet.

Feel the floor or the ground beneath you, holding you safe.

After two minutes, drop your arms and swing them loosely forward and back three times.

Another way to calm your nervous system and find inner balance is with a yoga position called the child’s pose.

Choose a quiet spot on a carpeted floor or yoga mat.

Start on your hands and knees, with your legs hip-distance apart.

Then shift your position so your big toes are touching. Your hips and knees will spread apart naturally.

Your hands should be directly under your shoulders.

Exhale and draw your buttocks downward toward the floor.

Allow your torso to rest on or between your thighs, with your forehead on the carpet or yoga mat.

Extend your arms alongside your head and forward, keeping them long and relaxed. Press a little into the carpet or mat with your hands and fingers.

If you aren’t able to get your buttocks all the way to your heels, place a rolled-up towel in between your buttocks and heels for support.

While in this position, close your eyes if you wish and breathe into your belly through your nose.

As you exhale, let your weight sink into your hands. Focus on your back gently rising and falling with each in-and-out cycle of breathing.

Relax your jaws, and feel the breath at the back of your throat as you inhale and exhale.

Stay in the pose as long as it feels comfortable.

When you want to come out of the pose, slowly walk your hands up to your thighs and sit up. Open your eyes if they were closed.

Sit back on your heels before you stand, and take a couple of gentle breaths to conclude the exercise.

Pain

Physical pain is an interaction of sensory nerves, the spinal cord, and the brain. Without the ability to feel physical pain, you wouldn’t pull your hand away from a hot stove or know when you had injured yourself. So you could say that physical pain is a valuable response to tissue damage to your body.

But physical pain is unpleasant, and sometimes it’s so great that you can’t think of anything else. You might obsess about the pain, worrying that it’s not going away or that it’s signaling a more serious health problem. Worrying about pain adds emotional suffering to physical suffering. And emotional suffering can make the physical situation worse. Physical pain and emotional suffering activate the same areas of the brain—the anterior insula and the anterior cingulate cortex. So sometimes it’s hard to figure out how much something hurts physically, hurts emotionally, or both.

Whenever you feel physical pain—such as a headache—try this exercise to determine the difference between your physical sensations of pain and your emotional suffering. Remember, though, that this exercise is for becoming more aware of your body and emotions. It is not a substitute for medical care. If your physical pain is acute or it continues, seek medical attention.

Lie down on a mat on the floor or on a couch or bed.

If possible, remove your shoes and socks.

Put a pillow, rolled towel, or yoga block under the back of your head. You can also rest your head on a book with a sweater or towel for cushioning.

Adjust your position until you are comfortable, with your arms by your side.

Stretch out your legs. Touch your heels together, and let your feet fall away from each other.

Close your eyes or keep them open, whichever way helps you relax.

Focus your attention on your body.

Try a body scan to find a part of your body that has no pain and is loose and relaxed.

What do the muscles of this area feel like?

How about the skin? Is that pain-free?

Rest your attention on this pain-free area for a few moments.

Move your attention to the area where you feel pain.

What are the physical sensations you are experiencing?

Do you feel throbbing, stinging, stabbing, or aching?

Is the pain on your skin or deep inside your body?

Does the pain come in waves?

What makes it worse or better?

Notice your attitude toward your pain.

Do you feel frustrated and want to push it away?

Do you feel embarrassed about having pain?

Do you feel worried or victimized by pain?

Or do you feel calm about your pain?

Explore your thoughts and emotions about this pain.

Do your thoughts make you feel better or worse?

Does your physical pain trigger strong emotions such as worry or anger?

Explore with care and gentleness.

Return your attention to your whole body.

Can you find another place where you feel no pain?

What happens when you focus your attention there?

Do your thoughts and emotions change?

Can you relax a little by focusing on a pain-free area?

Use the strength of your mind and breath to help ease your pain.

Breathe gently and evenly, and allow your breath to help you relax.

Use your imagination to see yourself in a beautiful, calming place—perhaps on a beach, in a quiet forest, or in a tub of warm water.

Or imagine a soothing rainstorm or the waves of water lapping against a shore.

Or imagine you are drifting on a puffy cloud through the sky.

Rest this way for as long as you like if it feels soothing.

End this exercise when you are ready by opening your eyes and taking a few gentle breaths in and out.

When you want to get up, roll over to your side and stand up slowly.