The stress response is a biological and psychological reaction to a perceived threat. When something causes you to feel stressed, we call it a stressor. All sorts of things can be classed as stressors, such as attempting a new task, organising an event or driving to an unfamiliar location. Or it could be a major life event, like a divorce or losing someone you love.
The hypothalamus is the part of your brain that’s a bit like a command centre. Its job is to communicate with the rest of the body through the autonomic nervous system, which controls body functions such as breathing, blood pressure, heartbeat, blood vessels and airways in the lungs called bronchioles.
The autonomic nervous system has two components: the sympathetic nervous system and the parasympathetic nervous system. The sympathetic nervous system functions like the accelerator pedal in a car. It triggers the ‘fight-or-flight’ response, providing the body with a burst of energy so that it can respond to a perceived threat. The parasympathetic nervous system acts like a brake. It promotes the ‘rest and digest’ response that calms the body down after the threat has passed.
When we perceive a threat, our hypothalamus activates the sympathetic nervous system by sending signals through autonomic nerves to the adrenal glands. These glands respond by pumping the hormone adrenaline into the bloodstream to instantly bring on a number of physiological changes. The heart beats faster than normal, pushing blood to the muscles and other vital organs. Our pulse rate and blood pressure go up. You will also start to breathe more rapidly. Small airways in the lungs open wide so as much oxygen as possible can be taken in. Some of this extra oxygen is sent to the brain, increasing alertness. Sight, hearing, and other senses become sharper. Meanwhile, adrenalin triggers the release of blood sugar (glucose) and fats from temporary storage sites in the body. These nutrients flood into the bloodstream, supplying energy to all parts of the body.
These changes happen so quickly, people aren’t aware of them. In fact, our brain’s wiring is so efficient that the hypothalamus starts this cascade even before the brain’s visual centres have had a chance to fully process what is happening. That’s why people are able to jump out of the path of an oncoming car without consciously deciding to do so.
As the initial surge of adrenalin subsides, the hypothalamus activates the second component of the stress response system — known as the HPA axis. This network consists of the hypothalamus, the pituitary gland, and the adrenal glands. The HPA axis relies on a series of hormonal signals to keep the sympathetic nervous system — the ‘accelerator pedal’ — pressed down. So, if the brain continues to perceive something as a threat, the body stays revved up and on high alert.
When the threat passes, the parasympathetic nervous system — your ‘brake’ — then dampens the stress response. This can cause you to take short, shallow breaths. Your heart might race and your palms sweat. You could also feel sick in your stomach as digestive activity stirs once more.
If you’ve been in a state of generalised anxiety for some time (as opposed to simple nervousness which comes and goes), it won’t take much to trigger the nervous system into activating your stress response. This is also true if you are living with a long-term condition or chronic pain. There is a background of activation already in your system – something we refer to as a ‘sensitised nervous system’. This means you’re more sensitive to touch, emotions and everything in your environment.
By addressing how you are thinking and feeling, I’ll help you develop an awareness of how, in your body, psychological events and physical sensations are so closely connected. Without this awareness, we can get stuck in a vicious loop which I call ‘the cycle of suffering’.
As The Mind & Body Guide, my aim is to explore these connections to help you gain insight into yourself. This could be looking at present problems or those that are more deeply seated: things you’ve been told or events you’ve experienced which have shaped who you are now.
I have decades of experience in health care. Years spent working as a senior physiotherapist in the NHS. I’ve taught Pilates to hundreds of people. And I’m a qualified psychotherapist with a suite of therapy skills to draw on.
My approach to therapy is to help you to understand yourself mentally and physically. Then, working together, we can plot your pathway to a healthier, happier life.
