It is natural to experience stress, anxiety, and tension in the fast-paced and demanding environments of school, college, and work. And the stressful experiences you find yourself in (taking an important test, awaiting college decisions, arguing with a friend or parent, getting a grade you aren’t satisfied with, etc.) often trigger a fight-or-flight response in the body, which is controlled by the sympathetic nervous system (you can think of this kind of like the pushing the gas/acceleration while driving a car). To maintain good health, there must be a balance between the sympathetic and parasympathetic nervous systems.
The fight or flight response is a survival mechanism that evolved during the days of hunter-gatherers when threats were literally life-or-death. However, with modern stress and tension as the default mode, the sympathetic nervous system can be activated far too often, causing negative consequences on overall health. Symptoms of a heightened sympathetic response include increased heart rate, elevated blood pressure, heightened awareness, elevated respiratory rate, and sweating.
As we know, not all stress is bad. As the Cleaveland Clinic says of stress, “Stress can be positive, keeping us alert, motivated and ready to avoid danger. For example, if you have an important test coming up, a stress response might help your body work harder and stay awake longer. But stress becomes a problem when stressors continue without relief or periods of relaxation.”
The flip side of the fight or flight sympathetic nervous system coin is called the parasympathetic nervous system, which slows down responses and brings about a calm state. As opposed to the “gas” or acceleration of the sympathetic nervous system, the parasympathetic operates like the “brakes” of the car of life. Physical responses include increased digestive enzymes, decreased heart rate, constricted bronchial tubes in the lungs, and relaxed muscles. While we can’t avoid stress, it is really important to activate and engage the brakes of the parasympathetic nervous system and not go long stretches with only stress mode. We often live in constant go and task master mode, so unless we intentionally create space and take action to dial down the stress, we can unconsciously live with chronic stress. Gas in full acceleration mode, so it’s no wonder you feel like you’re out of fuel!
Meditation has been proven as one great way to activate the parasympathetic nervous system, as it slows down heart rate, breathing rate, blood pressure, and soothes the body to enter the “rest and digest” state.
Incorporating other activities into your routine that activate the parasympathetic nervous system can also help give your body and nervous system a break and boost your health. Some of these activities include spending time in nature, getting a massage, practicing deep abdominal breathing, repeating a soothing word, playing with animals or children, practicing yoga or tai chi, exercising, and engaging in a favorite hobby. You’re doing yourself a huge favor both in the short-term and the long-term to take your foot off the gas pedal and replenish yourself.