There are many ideas about the measures we can take as human beings to maintain our health. We have all heard old wives’ tales and urban legends about how to prevent bacteria and viruses from causing illness (e.g. do not go outside with wet hair). Though some are based in well-meaning advice, they are not always well-supported by research.
One area that is very well-researched, however, is the connection between how well our immune system functions in fighting off infection and our stress levels. When we are in a situation that we find threatening or stressful (e.g. facing possible layoffs at work, having the in-laws for supper, potty-training), our body goes into defence mode. This defence mode tends to be biased towards defending ourselves against physical threats, so we might find our muscles tensing, our mind racing to explore possible worse-case scenarios, and our appetite changing (increasing or decreasing). These changes can be very useful if we’re preparing to defend ourselves against a bear or race to find food in a barren climate as our ancestors once did. However, the hormones sent from the brain into the body to create these changes also suppress our immune system. The longer we feel stressed (even if it is low-level stress), the more likely we are to get sick due to an immune system that is not operating at 100%.
Though we cannot always control the factors that might lead to illness (e.g. exposure to germs), one of the factors that is within our control in managing stress so that our bodies have a fighting chance against viruses and bacteria. The activities we do to manage stress are as varied as the stressors we experience: for some people, having a break to watch a video on YouTube that makes you laugh can be enough to manage after a stressful meeting or difficult interaction with a friend. However, for most of us, we need a variety of activities and strategies to manage the stress we face. Here are three things to consider when assessing how you deal with stress:
- Relaxing the body: When our body is in defense mode, it can be helpful to send messages to our brain letting it know we are safe. This will then allow our body to return to normal. This can be done by relaxing our body through diaphragmatic breathing or progressive muscle relaxation. There are many videos on YouTube that can guide you through these. You could also attend a session with Jennifer to talk in more detail about options.
- How we talk to ourselves: When we are stressed, it can be easy to become self-critical and focus only on what is not going well. Try using the compassion you would show someone you care about for yourself. Take time to acknowledge that you’re having a tough time and then think about the skills you have to get through it. Sometimes it’s helpful to think about how you have gotten through similar situations in the past.
- Social support: It can sometimes be helpful to reflect on what you might need from a friend or loved one. Do you need that person who lets you vent without giving advice? Or maybe the person who will go to your favourite restaurant with you without any notice? Reach out to the person who will support you in meeting your needs.
Recommended reading on stress and the effect on the body’s immune system:
When the Body Says No: The Cost of Hidden Stress by Dr. Gabor Mate