Think back to an introductory geology class. Consider time as a clock; the Earth formed at midnight, and 24 hours later, it is the year 2026. At 4:00 a.m., the first signs of life began to emerge. Sixteen hours later, at 8:00 p.m., complex multicellular life has evolved. It is not until the clock has reached 11:59:59 pm that <\/span>Homo sapiens<\/span><\/i> makes its appearance. Modern humans have been around for such a short time that many of the survival mechanisms that evolved in people and mammals are still in place. This includes physiological changes in the presence of stress-inducing situations.\u00a0<\/span><\/p>\n Any form of disruption to an individual’s homeostasis, physical or psychological, can trigger the body to release stress hormones such as cortisol. An individual may experience elevated heart rate, high blood pressure, muscle tension, sweating, and\/or shortness of breath as a result. This reaction is known as a person’s \u201cfight-or-flight\u201d response. Whether it is an assignment deadline, qualifying exams, a thesis defense, constant exposure to crisis on the news, or being chased by a lion, the brain and body will respond in the same way.\u00a0<\/span><\/p>\n Under constant stress, the brain continues to release cortisol, potentially entering a state of chronic stress or a psychological stress feedback loop. Without regulation, consistent exposure to stressors can lead to maladaptive reactions and detrimentally affect an individual’s health. These effects can manifest as anxiety, depression, sleep deprivation, nutritional deficiencies, illness, or an overall sense of discomfort or unease.<\/span><\/p>\n Within the central nervous system, the human body houses a built-in counterbalance to the fight-or-flight response. By activating the vagus nerve, the body’s parasympathetic nervous system cues the body that it is not under attack. The vagus nerve can be activated in numerous ways. Things as simple as deep breathing or humming can counter a fight-or-flight response and allow the brain and body to complete the stress cycle and return to homeostasis.<\/span><\/p>\n Understanding how the brain reacts to stress provides a foundation upon which meaningful steps can be taken to reduce and regulate stress and protect one’s mental health.\u00a0<\/span><\/p>\n The following activities can be utilized on a daily basis to approach and reduce stress for better mental health and overall well-being:<\/span><\/p>\n Self-regulation skills allow for control of thoughts, behaviors, emotions, impulses, and overall self-control in the face of distressing and challenging situations. Learning and practicing these skills enables an individual to face stressful situations with thoughtfulness and control.<\/span><\/p>\n \u00a0Techniques for self-regulation and mindfulness include:<\/span><\/p>\n Physical activity combats stress responses on the physiological and psychological fronts. Besides the well-known improvements that can have on an individual’s physical health, hormones such as endorphins and serotonin are released during exercise. Besides these \u201cfeel-good\u201d chemicals, a short-term spike in cortisol and adrenaline prompts the body to continue the stress cycle for a healthy reduction in these hormones.\u00a0<\/span><\/p>\n Exercise can be done in local or at-home gyms, the great outdoors, or at the desk in your office. Simple movement exercises that focus on natural, gentle movements that can be performed regardless of the person or skill level.<\/span><\/p>\n Spending time focused on creative activities such as art, crafts, music, dancing, and cooking can provide tasks for your brain to focus its energy on rather than spiraling. Much like exercising, creating can increase positive emotions, leading to an overall reduction of depression and anxiety symptoms. Through creativity, pent-up emotions can be reflected on and released, channeling energy into something positive.\u00a0<\/span><\/p>\n Throughout Austin, TX, there are a multitude of facilities designed as safe spaces for creativity and expression. Some examples of these creativity-focused places include:<\/span><\/p>\nHow to break the stress cycle: activating your vagus nerve<\/h2>\n
Self regulation and mindfulness<\/h3>\n
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Exercise<\/h3>\n
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Creativity<\/h3>\n
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