I see patients of all ages, backgrounds, and conditions. Lately the vast majority have been dealing with symptoms tied to one core issue: stress.
I talk about stress a lot. Not because it’s particularly fun, or because I have a personal fascination with it — but because, as a Naturopathic Doctor, my training is to seek the root cause of a symptom. And for the past five years or so, regardless of what brings patients into my office, stress has consistently been at the center — whether it’s increasing levels of stress, more sources of stress, or a diminished ability for the body to manage stress effectively.
Since I find myself having this conversation almost daily, I thought it would be helpful to share more about stress: how the body responds to it, how it manifests, and what you can do to support your system in the face of it.
Let’s start with a bit of physiology. The human body is highly organized, and each organ system — the digestive system, musculoskeletal system, cardiovascular system, etc. — is designed to function both independently and interdependently. Each system has its own checks and balances to ensure optimal performance, but they are all affected by one another.
A clear example of this is the nervous system, which is also highly organized and includes a major component called the autonomic nervous system. This system oversees the body’s automatic functions and is divided into two parts: the parasympathetic and sympathetic nervous systems.
The parasympathetic nervous system — often referred to as “rest and digest” — is where we want to be most of the time, during both waking and sleeping hours. It governs essential functions like digestion, memory consolidation, and cellular healing. When we’re in this state, our bodies operate like a well-oiled machine.
On the flip side, the sympathetic nervous system — known as “fight, flight, freeze, or fawn” — kicks in when our body perceives a threat. That threat can come from something we see, touch, hear, taste, or even think. Once activated, it’s like someone hits the panic button: blood flow is redirected from the core organs to the arms and legs so we can run; our pupils dilate to improve vision; and even our hearing sharpens.
This response is brilliant — it’s our body’s way of protecting us in life-threatening situations. But there’s a catch: only one of these systems can be dominant at a time. When the sympathetic system is engaged, the parasympathetic system shuts down. (Because honestly, who needs to digest lunch when you’re running from a tiger?)
This worked well when dangers were occasional and short-lived. In modern life, however, we’re bombarded with unrelenting stressors — deadlines, bills, news alerts, social expectations — which keep us locked in fight-or-flight mode for far too long. As a result, our time spent in rest and recovery decreases significantly.
Over time, chronic stress makes it harder to relax and easier to get triggered. Physiologically, this shows up in various ways. The cardiovascular system may respond with high blood pressure or frequent headaches. The digestive system may slow down or become erratic, leading to heartburn, bloating, constipation, or IBS. The endocrine system may go out of sync, disrupting hormonal balance and menstrual cycles. The nervous system can become overstimulated, making it difficult to fall asleep — or causing you to wake in the middle of the night, unable to settle down.
The good news? Our bodies usually give us subtle signals before a full breakdown occurs. Even though many people only begin to make changes after a health scare — like a hospital visit, panic attack, or heart event — there are usually quieter signs that appear first: chronic fatigue, irritability, mood swings, or a loss of motivation.
When you start noticing those signs, that’s the time to act. Begin integrating small, consistent habits that help calm the nervous system.
Slow down. Breathe. Remind your body that the danger has passed. Shift back into a state of rest and repair. You can encourage the release of “feel-good” neurochemicals like dopamine, serotonin and oxytocin by doing things that bring you joy: read a good book, dance in your living room, laugh out loud, hug someone you love, walk in nature, cry, journal, or just take a quiet moment between meetings.
Incorporating positive rituals regularly helps rebalance your body and bring you back to your best self. You deserve that.
Have questions or comments? Send them to QandA@drayannaq.com. You can also learn more about her and her practice at www.drayannaq.com.
