A Holistic Approach to Stress
Stress affects every system of the body, with effects ranging from mild to severe.
Is Stress the Root Cause of Your Symptoms?
Understanding the Evolutionary Mismatch of the 21st Century
Disclaimer: This information is not intended to diagnose, treat, or cure any disease. It is not a substitute for professional medical care and is intended for educational purposes only.
Written by Marymar Boyer, LMT, NTP
There are no more lions, tigers, or bears chasing us on a daily basis. Yet, if you look at the state of modern health, you might think we are constantly running for our lives.
There is a silent epidemic of stress. The World Health Organization (W.H.O.) has actually dubbed stress the "Epidemic of the 21st Century."
This is largely due to an evolutionary mismatch. Your brain is wired to react to life-threatening predators, but in the modern world, it reacts with the same intensity to deadlines, traffic, and financial pressure. Although the threats have changed, the physiological responses that can harm our bodies and minds have stayed the same.
Imagine not being able to see the very thing that is threatening your well-being? Stress is that silent threat. If we are able to find better ways to manage and mitigate stress, then our health outcomes will be so much better for it.
How Stress Affects Your Ability to Function
Stress is not just a feeling of being overwhelmed; it is a physiological barrier to performance. When an acute stress occurs (tiger chasing you), cortisol levels spike (fight or flight reaction), it directly impacts your ability to:
Focus on detailed tasks.
Be productive throughout the workday.
Be creative and solve problems effectively.
How Do I Know if Stress is Causing My Symptoms?
The American Institute of Stress lists over 50 symptoms of stress, and the Mayo Clinic categorizes these effects into three distinct areas: your body, your mood, and your behavior.
Stress affects every system of the body, with effects ranging from mild to severe. It is important not to pathologize every emotion or physical sensation, but if you are noticing a pattern of the following symptoms, your stress levels may be too high.
1. Physiological Symptoms (Body)
Your body often whispers before it screams. Common physical signs include:
Pain & Tension: Headaches, muscle tension, chest pain, and musculoskeletal pain (especially neck and back).
Digestive Issues: Stomach problems, nausea, heartburn, cramping, and weight changes without diet changes.
Sleep & Energy: Fatigue, insomnia, hypersomnia, or nightmares.
Systemic Issues: Frequent colds/infections, difficulty breathing, unexplained allergy attacks, dry mouth, and shaking/tremors.
2. Emotional Symptoms (Mood)
Stress can hijack your emotional regulation, leading to:
Anxiety & Panic: Constant worry, nervousness, or full-blown panic attacks.
Mental Fog: Lack of focus, difficulty concentrating, and lack of motivation.
Volatile Emotions: Irritability, frustration, anger, or sadness/depression.
3. Behavioral Symptoms (Actions)
Often, our actions change as a coping mechanism for unseen stressors:
Changes in Habits: Overeating or undereating, increased use of alcohol/drugs/tobacco, or obsessive-compulsive behaviors.
Social Changes: Withdrawal from friends, angry outbursts, or frequent crying spells.
Impulsivity: Gambling, impulse buying, or overreacting to minor annoyances.
A Personalized Experience
Stress affects everyone differently. In fact, even the same person can experience symptoms of stress differently from day to day.
The goal is not to diagnose yourself with a condition every time you feel off, but to recognize when these symptoms become overwhelming. Once you establish that stress may be contributing to your symptoms (and they are not directly related to a separate underlying health condition), the question becomes: What can I do about it?
Taking Action: A Holistic Approach
Bottling up your symptoms is not the right approach. Whether stress is causing your symptoms, or a specific condition is causing you stress, acknowledging the link is the first step toward well-being.
Step 1: Talk to Your Healthcare Provider
Bottling up your symptoms is not the right approach. Whether stress is causing your symptoms, or a specific condition is causing you stress, acknowledging the link is the first step toward well-being.
Don't dismiss your stress levels as "normal." When you visit your doctor:
Be Honest: Share the physical and emotional symptoms you are feeling.
Ask for Recommendations: Ask your provider what they recommend for stress management. (Example: “I feel all of my stress in my shoulders. Do you have any recommendations? I heard massage therapy can help relieve tension and stress.)
Seek Holistic Options: A non-pharmacological approach is often possible to address a myriad of symptoms arising from stress.
Pro Tip: Massage therapy is an excellent, evidence-based way to reduce stress. Ask your doctor if they can provide a referral for massage therapy to complement your current medical care.
Step 2: Act to Manage Stress
If you are experiencing these symptoms, taking proactive steps to manage your stress can have immediate health benefits. There are many ways to regain your balance—here are a few to get you started:
Move your body: Get regular physical activity on most days of the week.
Practice relaxation: Incorporate deep breathing, meditation, yoga, tai chi, or massage into your routine.
Prioritize joy: Keep a sense of humor and spend quality time with family and friends.
Make time for you: Set aside time for hobbies. Read a book, listen to music, or go for a walk. Schedule time for your passions.
Reflect: Write in a journal to process your thoughts.
Nourish yourself: Get enough sleep and eat a healthy, balanced diet.
Eliminate toxins: Stay away from tobacco, alcohol use, and illegal substances.
A Note on "Active" vs. "Idle" Management
Aim to find active ways to manage your stress. While "zoning out" might feel good in the moment, idle methods that don't get you moving can actually make your stress levels rise over time.
Avoid relying solely on:
Watching excessive television
Mindlessly scrolling the internet
Playing video games for long periods
It is vital that you take steps to address your stress levels to support your overall health. By moving from "fight or flight" back to "rest and digest," you can reclaim your focus, your mood, and your health.
Step 3: Prioritize Targeted Preventative Health Care
While general stress management (Step 2) is essential, few activities offer the immediate, targeted relief that therapeutic massage provides. Massage is not just a luxury; it is a proven, non-pharmacological approach to directly address the physical and emotional manifestations of chronic stress.
Why Massage Therapy is Excellent for Stress Symptoms:
Massage therapy directly counteracts the "fight-or-flight" response, shifting your body into the parasympathetic nervous system (rest and digest mode).
Reduces Muscle Tension & Pain: Massage physically targets the knots and tension that cause stress-related headaches, neck stiffness, and musculoskeletal pain, providing immediate symptomatic relief.
Lowers Stress Hormones: Studies show massage decreases the level of cortisol (the primary stress hormone) in the body, helping to turn down the body's alarm system.
Boosts "Feel-Good" Chemicals: It increases the production of serotonin and dopamine, naturally improving your mood and combating feelings of anxiety and depression.
Enhances Sleep Quality: By promoting deep relaxation, massage directly tackles stress-induced insomnia, helping you achieve restorative sleep.
If you are experiencing persistent physiological symptoms of stress, booking a regular therapeutic massage can be a powerful and effective part of your overall health and well-being plan.
Book a massage and receive your treatment on the massage table.
