Stressors are events, situations, or external stimuli that cause a stress response in the body. They can be internal (thoughts, memories, hormones) or external factors (environment or people around us). Stressors are very individual and vary from person to person. Let’s explore some of the different kinds of stressors.
Relationship with Yourself:
Let’s start with your relationship with yourself. How is your relationship with yourself? Thoughts and views of oneself can be at the root of stress, making healing your relationship with yourself foundational to a holistically healthy life. So how do you support a healthy relationship with yourself?
You can start by identifying sources of negativity. Think about where pressure and negativity are coming from. Relieve some of the pressure.
Start with accepting your present circumstance without judgment. You are exactly where you are meant to be. Be kind to yourself. Reading the book: The Power of Now by Eckhart Tolle was helpful for me to begin to stay in the present moment with acceptance and kindness.
Don’t rehash the past or think about the what ifs. Don’t beat yourself up. Learn from the past and move forward.
Stop apologizing for who you are.
Talk with a therapist.
Stop comparing. Comparison is the thief of joy and makes you feel stuck. Feel empowered to unfollow instagram accounts that make you feel bad about yourself.
Get out of victim mentality.
Practice gratitude daily
Talk to yourself as you would someone you love. Give yourself the same about of grace.
Here is meditation on divine love. Wake up each morning choosing to believe and feel that you are Divinely loved and meant for great things: https://thewellchurchinthecityof.subspla.sh/zstgjjk
Some of my favorite books for growth in this area are:
Good Vibes, Good Life: How Self-Love Is the Key to Unlocking Your Greatness, by Vex King
The Seven Spiritual Laws of Success, by Depok Chopra
The The Power of Now, by Eckhart Tolle
2. Relationship With Others:
Community is an important pillar in wellness. The human populations observed in the Blue Zones (living to 100+) have all been noted to have a strong sense of community and belonging. Healthy relationships sometimes require boundaries, however. Navigating healthy relationships with a therapist can be helpful. Here are some tips for cultivating healthy community:
Make time to connect with others. Research shows that social isolation and loneliness have a serious impact on physical and mental health, quality of life, and longevity.
Set boundaries with the people in your life who you walk away from (or hang up with) and feel anxious or bad about yourself. I generally don’t allow those people into my life, or I phase them out.
Don’t hold grudges. You’re in charge of your own feelings and thoughts. You can’t control anyone else’s. You aren’t responsible for others’ pain or struggles. Let go of bitterness and resentment.
Practice the golden rule and be kind. Here is a meditation to help you view others with kindness: https://thewellchurchinthecityof.subspla.sh/s3dksf2
3. Food, Caffeine, & Alcohol
Certain foods, caffeine and alcohol in excess all have an impact on stress and cortisol elevation in the body. Lets talk about each one.
Sugary Snacks and Beverages
Stress triggers increased release of hunger hormones and cravings for high sugar foods due to the body's need for quick energy making healthy food cravings common during stressful periods. However, consuming refined and added sugars increases cortisol levels over time.
Processed and Fast Foods
Ultra-processed foods fuel inflammation, which can spiral into chronic issues. This persistent inflammation sets off the HPA axis, leading to prolonged spikes in cortisol levels. This explains why diets heavy in refined grains, unhealthy fats, and added sugars—often found in low-quality processed and fast foods—drive up cortisol levels.
Caffeine
Caffeine is known to increase baseline cortisol secretion throughout the day and heighten stress.
Alcohol
Consuming alcohol in excess can damage the function of the liver, reducing its ability to process cortisol. Increased alcohol consumption also alters the amount of cortisol released by affecting the HPA axis.
Binge drinking leads to elevated cortisol levels in the short term. Increased alcohol use over a longer period also induces chronic stress on the body. Reduced alcohol consumption can help reduce the stress response associated with drinking. I recommend no more than 1-2 drinks, 1-2 times per week.
3. Exercise
Studies show excessive sedentary time is related to poor mental health and increased physical activity is associated with improved mood, stress, and sleep. Exercise produces endorphins in the body which both lowers stress and boosts mental health. Regular physical activity reduces fatigue, improves cognitive function, improves sleep, and stabilizes mood.
That being said, while exercise is generally considered a stress reducing activity, it can also be considered a stressor under certain circumstances. A 2021 study found significantly elevated cortisol levels up to two hours after high-intensity interval training (HIIT). Musculoskeletal, cardiovascular, and endocrine systems can be significantly stressed when the body is not adequately prepared or given enough time to recover. This is particularly true during intense or prolonged physical activity, making it important to balance exercise routines with adequate rest, hydration, and nutrition.
4. Career
Many clients have rewarding jobs in fields they are passionate about, but I also see far too many people anxious, stressed, bored, unfulfilled, or miserable in their work. One of the pillars of longevity and wellness is meaningful work Fulfilling and meaningful work looks different for each person. If you feel you are giving up your health for your work or you wake up most days dreading the day, you may need to consider exploring a change or adopting boundaries with work. Something that really helped me when work was my top stressor, was working with a career coach to find the best path forward.
5. Finance
Financial stress is real for most of us and can have many causes, including job loss, unexpected costs, or lifestyle choices. Symptoms can include anxiety, worry, feelings of shame, or anger. Here are some ways to deal with financial stress:
1. Create a budget-List your income and expenses to understand your spending patterns and plan your income. Look for ways to save money, like biking instead of taking an Uber.
2. Build an emergency fund-This can help you cover unexpected expenses or income loss without jeopardizing your well-being.
3. Seek help-You can talk to your lenders, consult with a financial advisor, or take a class on budgeting or money management. Many banks also offer free financial advice and counseling.
4. Consider ways to increase your income-
Work a few extra hours: Try talking to your employer about putting in some extra time each week, if you’re paid hourly or at least eligible for overtime pay.
Negotiating for a raise: If you’ve been performing well at work, you might ask for a pay increase. If a raise is off the table, consider negotiating for non-salary perks such as remote work — which, in turn, would save you commuting costs.
Selling items you no longer need: This can include things such as old furniture, clothing, toys, pet items and tools.
Taking on a side gig
7. Medications/Hormones
There are certain medical conditions and drugs which raise cortisol by affecting Cortisol Binding Globulin (CBG). It is good to be aware of these:
Estrogens
Pregnancy
Oral contraceptives
Diabetes mellitus
Hyperthyroidism
8. Stressors Outside of our Control
Practice controlling what you can and surrendering the rest. For example, if being unemployed is a stressor, what you can control is creating a compelling resume, submitting applications, networking and telling people you are looking for a job. You can also control what you do to manage stress: breathing practices, exercise, healthy eating, being around supportive people.
When it comes to surrender:
Notice when you’re trying to control things and pause, relax, and surrender to the moment that is
Know that the need to control is rooted in fear. Consider what you’re fearful of and move with love, knowing you’re safe.
Slow down, be present and appreciate and accept what is with a positive outlook
Let yourself be in the awareness of that there’s always another day, accepting what is.
Conclusion
I hope you have a good understanding of the different kinds of stressors that exist and ways to lower stress in each category. Working with a wellness coach can further help you reduce stress in each category.
The last section of this series on stress discusses research backed tools to help stimulate the vagus nerve and lower cortisol and inflammation.
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