Stress: Its Effects on the Body and Brain

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Written by Halsey Redman

Stress is something everyone experiences, but few fully understand its impact on both the body and the mind. Whether it's the pressure of work deadlines, family responsibilities, or unexpected challenges, stress affects nearly every aspect of our daily lives. While some stress can be motivating and help us stay on track, chronic or overwhelming stress can have serious consequences. In this blog post, we’ll explore how stress affects the body and brain, and then take a look at some unconventional ways to destress that might surprise you.

The Science of Stress: How It Affects the Body and Brain

Stress is a natural response to a perceived threat or challenge. It triggers a complex reaction in the brain and body, known as the "fight or flight" response. When we encounter something stressful, our brain signals the release of hormones such as cortisol and adrenaline. These hormones prepare the body to deal with the perceived threat, increasing heart rate, blood pressure, and muscle tension.

While this response is vital for survival in short bursts, chronic stress can cause a range of problems:

1. Impact on the Brain

The brain is deeply affected by stress, especially in the long term. High levels of stress can alter brain function and structure in a few key ways:

• Impaired memory and learning: Prolonged stress can reduce the size of the hippocampus, the region of the brain responsible for memory and learning. This can make it harder to concentrate and recall information.

• Mood disorders: Chronic stress is linked to mental health conditions like anxiety and depression. Stress hormones like cortisol can affect neurotransmitters such as serotonin and dopamine, which regulate mood.

• Impaired decision-making: Stress can impact the prefrontal cortex, the part of the brain that helps with planning, decision-making, and impulse control. As a result, stress can lead to impulsive behavior and poor decision-making.
  

2. Impact on the Body

The body reacts to stress in various ways, many of which, when sustained over time, can contribute to serious health issues:

• Cardiovascular problems: Long-term stress can lead to high blood pressure, heart disease, and even an increased risk of stroke. When stress causes the heart to beat faster and harder, it puts additional strain on the cardiovascular system.

• Weakened immune system: Chronic stress suppresses immune function, making the body more susceptible to illnesses. This is why people often get sick during or after stressful periods.

• Muscle tension and pain: Stress can cause muscles to tense up, leading to headaches, back pain, and other muscle-related problems. If left unaddressed, these tensions can develop into chronic pain conditions.

• Digestive issues: Stress can disrupt the digestive system, leading to issues like irritable bowel syndrome (IBS), acid reflux, and stomach ulcers. The gut-brain connection is powerful, and stress can have a significant impact on gut health.
  

Unconventional Ways to Destress: Breaking Free from the Norm

While meditation, yoga, and deep breathing are widely known for their stress-relieving benefits, sometimes these traditional methods don’t seem to cut it. For those looking for something more dynamic or outside-the-box, unconventional stress relief can be just what the doctor ordered. Here are a few surprising and effective ways to destress:

1. Rage Rooms

A rage room, also known as a "smash room," is a place where you can destroy objects like old electronics, glassware, and furniture. The concept is simple: pay a fee, suit up in protective gear, and break things in a safe, controlled environment. The cathartic act of smashing items can provide a massive release of pent-up frustration, helping to reduce stress and clear the mind. It's a hands-on, physical way to process emotions and take control of stress. *We don’t condone aggression as a way to let out your anger or frustrations in most cases. Don't utilize a rage room if it doesn’t feel right for you- it’s merely an interesting concept!

2. Boxing

Boxing, whether practiced as a sport or fitness activity, is an excellent way to release tension and stress. The combination of physical exertion, coordination, and mental focus provides a full-body workout while also helping to clear the mind. Throwing punches at a heavy bag or sparring with a partner releases endorphins and adrenaline, which not only boosts mood but also strengthens the mind-body connection. Boxing also helps in building self-confidence and discipline, two important factors in managing long-term stress.

3. Laughter

Laughter is one of the most powerful natural stress relievers. Laughing triggers the release of endorphins, the brain's "feel-good" chemicals, and reduces levels of stress hormones. In fact, there are entire therapy sessions dedicated to laughter, where participants engage in exercises designed to get them to laugh, even if they don't feel like it. The idea is that fake laughter can quickly turn into real laughter, helping to improve mood and reduce tension. You might feel silly, but isn’t that the whole point? 

4. Forest Bathing/Spending Time in Nature

Getting in touch with nature is an excellent way to de-stress that can be done in a number of ways. Whether you’re going for a hike in the woods, just standing with your feet in the grass or sitting by an open window in your apartment building- you can lower your stress level with minimal planning or effort! Shinrin-yoku, or "forest bathing," is a Japanese practice that involves spending time in the woods and absorbing the sights, sounds, and smells of the forest. This mindfulness practice has been shown to reduce stress and lower cortisol levels. By simply being in nature, away from screens and the hustle of daily life, the body enters a state of relaxation, which helps reduce mental fatigue and anxiety.

5. Pet Therapy

Spending time with animals has long been known to lower stress levels. Petting a dog or cat can increase levels of oxytocin, a hormone that promotes bonding and reduces anxiety. Even the act of simply being around animals can lower heart rate and blood pressure. Animal therapy programs are often used in hospitals and mental health facilities to help patients relax and reduce stress. So get some quality time with your pets or just hang out at the animal shelter for a while! Give some love to our furry friends!

6. Art Therapy

Engaging in creative activities like painting, drawing, or even adult coloring can be a great way to release stress. Art allows individuals to express emotions that may be hard to put into words, offering a form of emotional release and introspection. The focus required to create something also acts as a form of mindfulness, helping to pull attention away from stressors and into the present moment

Conclusion

While stress is a natural and often unavoidable part of life, learning how to manage it effectively is crucial for maintaining both physical and mental health. Understanding the ways in which stress affects the body and brain can help you recognize the signs of chronic stress early. Additionally, incorporating unconventional stress-relief activities like rage rooms, boxing, or forest bathing into your routine can offer a refreshing alternative to traditional methods. Ultimately, it’s about finding what works best for you and making time for self-care in an increasingly busy world.

Remember, it's okay to take a break, and sometimes the most effective way to destress is to try something new and fun!

How Mental Health Can Change During the Spring

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Written by Halsey Redman

As the days grow longer and the weather warms up, there’s something in the air that seems to shift. For many, the arrival of spring is a time of renewal, a season that encourages new beginnings and brings a sense of hope. But for others, the change in seasons can also bring about shifts in mental health. Mental health can change during the spring months is essential to managing our well-being and making the most of the season.

The Impact of Spring on Mental Health

Spring is often considered a time of growth and optimism. However, this shift in season can affect people in different ways, depending on their individual experiences, circumstances, and mental health history. Let’s explore some of the ways spring can influence our mental health.

1. Increased Energy and Optimism

For many people, spring brings a significant boost in mood. As the sun shines more brightly, and temperatures rise, there is often a noticeable increase in energy levels. The longer days and warmer weather promote outdoor activities, social interactions, and a sense of freedom that many associate with the season.

• Sunlight and Serotonin: Exposure to natural sunlight triggers the production of serotonin in the brain, a neurotransmitter that plays a key role in regulating mood. This can lead to an improvement in overall well-being and a reduction in feelings of sadness or depression.

• Vitamin D: Spring means more time outside, and with it, an increased ability to absorb Vitamin D from the sun. Vitamin D has been shown to have a positive impact on mood and can help mitigate feelings of depression or anxiety.

• Motivation for New Goals: The spring season is often linked to personal growth and fresh starts. Whether it’s starting a new project, exercising more, or connecting with others, the change in season can inspire people to set new intentions and embrace a more positive outlook.

2. Springtime and Seasonal Affective Disorder (SAD)

While many people thrive in spring, there is a group of individuals who may actually experience a dip in mental health during this time. For those who suffer from Seasonal Affective Disorder (SAD), the shift from winter to spring can bring on symptoms that disrupt emotional well-being.

• SAD in Spring: While SAD is more commonly associated with the fall and winter months, some individuals experience a form of the disorder during the spring or summer. This is often due to the change in environmental factors such as increased sunlight or heat, which can disrupt sleep patterns or increase irritability.

• Symptoms: For those affected by springtime SAD, symptoms may include anxiety, irritability, fatigue, sleep disturbances, or a sense of being overwhelmed by the changes. It's important to recognize these shifts and reach out for support, whether through therapy, support groups, or medical advice.

3. Allergy Season and Mental Health

Another factor that can impact mental health during the spring is the arrival of allergy season. For individuals who suffer from seasonal allergies, the onset of spring can trigger symptoms such as headaches, fatigue, congestion, and difficulty sleeping. The physical discomfort caused by allergies can, in turn, exacerbate feelings of irritability, stress, and anxiety.

• Physical Discomfort: When allergies make us feel unwell, it can be harder to stay active or engage in social activities. This can lead to isolation and lower mood, contributing to feelings of frustration or sadness.

• Sleep Disruptions: Allergies can cause sleep problems, leading to a cycle of poor rest and increased stress. Lack of sleep is closely linked to mood disorders, including anxiety and depression, making it important to manage both allergy symptoms and sleep hygiene.

4. Spring Cleaning and Mental Health

Spring is often associated with the tradition of “spring cleaning,” where people tidy up their homes and declutter their spaces. While this can be a physically demanding task, it can also have a positive impact on mental health.

• Decluttering for Mental Clarity: Studies have shown that a clean, organized environment can help reduce feelings of stress and anxiety. Clutter can contribute to a sense of being overwhelmed, so clearing out unnecessary items can lead to a sense of calm and control.

• Accomplishment and Satisfaction: Completing tasks like spring cleaning can provide a sense of accomplishment and boost self-esteem. For people struggling with low motivation or a sense of being stuck, engaging in these types of activities can be a helpful way to regain a sense of purpose and direction.

5. Socializing and Community Engagement

The warmer weather in spring encourages outdoor activities, which often leads to more socializing and community engagement. For some, this increase in social interaction can be a positive force for mental health.

• Increased Connection: Spring brings people outside, making it easier to reconnect with friends, family, and neighbors. Social connection is a vital part of mental well-being, and spending time with others can help combat feelings of isolation or loneliness.

Outdoor Activities: Whether it’s going for a walk in the park, attending a festival, or simply enjoying a picnic, outdoor activities can improve mood and provide a sense of relaxation and joy. Being active outdoors has been linked to reduced symptoms of depression and anxiety.

How to Take Care of Your Mental Health During Spring

Whether you feel energized by the season or struggle with its effects, there are ways to prioritize mental health during the spring months. Here are some strategies to help you stay balanced and well:

• Get Outside: Even if you have seasonal allergies or struggle with SAD, try to spend time outdoors. Fresh air and sunlight can improve mood and energy. If allergies are an issue, try to manage them with medications or natural remedies to reduce discomfort.

• Maintain a Routine: The change in seasons can disrupt routines. To keep mental health steady, try to stick to a regular schedule for eating, sleeping, and exercising. This stability can help maintain emotional well-being.

• Practice Mindfulness: Spring is a perfect time to slow down and be present. Practice mindfulness techniques like meditation or deep breathing to help manage stress and improve mental clarity.

• Reach Out for Support: If you notice a shift in your mood, whether positive or negative, don’t hesitate to reach out for support. Talking to a therapist or counselor can help you understand and process these changes in your mental health.

• Spring Clean Your Mind: Just as you declutter your home, consider decluttering your thoughts. Journaling, talking with a friend, or reflecting on personal goals can help clear mental space and encourage a fresh start.

Conclusion

Spring is a season of change, growth, and renewal.  It’s important to recognize that this transition can have a significant impact on our mental health. Whether the arrival of spring brings a sense of hope or presents challenges, being aware of how the season affects us can help us navigate the changes with greater resilience. By prioritizing self-care, staying connected with others, and seeking support when needed, we can make the most of this season. 

Self-Harm Awareness Month: Understanding, Supporting, and Breaking the Stigma

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Written by Halsey Redman

March is Self-Harm Awareness Month, a time to reflect on the impact of self-harm and to shine a light on the struggles faced by those who engage in these behaviors. It’s also an opportunity to raise awareness, foster understanding, and reduce the stigma surrounding this topic. In this post, we will explore what self-harm is, why people may turn to it, and how we can all contribute to creating a more supportive environment for those who are struggling.

What is Self-Harm?

Self-harm refers to any intentional injury to one’s body, often as a way of coping with overwhelming emotions, mental health issues, or life stressors. While cutting is one of the most commonly known forms, self-harm can also involve burning, scratching, or hitting oneself. It’s essential to understand that self-harm is not an attempt to end one’s life, but rather a way for individuals to express emotional pain or feel a sense of control over their distress.

Why Do People Self-Harm?

Self-harm can be a complex response to various emotional, psychological, or social issues. Here are some common reasons why people may engage in self-harming behaviors:

• Emotional Pain: Many people who self-harm do so as a way to deal with intense emotional pain, such as sadness, grief, guilt, or anger. It can feel like a temporary release from these overwhelming feelings.

• Numbness or Disconnection: For some, self-harm can be a way to feel something when they are struggling with numbness, depression, or emotional detachment.

• Control: In situations where an individual feels powerless or out of control in other aspects of their life, self-harm may provide a false sense of control over their emotions or physical experience.

• Coping with Trauma: People who have experienced trauma, abuse, or neglect may use self-harm as a coping mechanism to manage the aftermath of their experiences.

• Mental Health Conditions: Self-harm is often associated with conditions like depression, anxiety, borderline personality disorder, and eating disorders. It can be a symptom of a deeper mental health struggle.

The Importance of Awareness

Self-Harm Awareness Month is about much more than just understanding the behavior—it’s about changing the narrative around self-harm and offering support to those who need it. There are many myths and misconceptions about self-harm that can perpetuate shame, silence, and isolation. Let’s work together to break these stigmas.

Key Myths vs. Facts:

• Myth: Self-harm is only about seeking attention.
  

• Fact: While some may feel the need to hide their self-harming behaviors, most people engage in self-harm as a private struggle with deep emotional pain. It is rarely about attention, but more often a way to cope with overwhelming feelings.

• Myth: Self-harm is only a teenage issue.
  

• Fact: Self-harm affects people of all ages, from young children to adults. While it often begins in adolescence, it can persist or resurface at any point in life.

• Myth: People who self-harm are weak or selfish.

• Fact: Self-harm is a mental health issue, and individuals who engage in these behaviors are often battling severe emotional pain. They need understanding, compassion, and support, not judgment.

How to Support Someone Who Self-Harms

If you suspect someone you care about is struggling with self-harm, it can be difficult to know how to offer support. Here are some practical steps to consider:

• Listen without Judgment: If they choose to open up about their self-harming behaviors, listen with empathy. Avoid minimizing their experience or offering unsolicited advice. Simply being there to listen can provide immense relief.

• Encourage Professional Help: Gently suggest that they seek support from a mental health professional, whether it’s a therapist, counselor, or psychiatrist. Therapy can help them explore the underlying issues contributing to their self-harm and work toward healthier coping mechanisms.

• Be Patient: Healing from self-harm takes time. While you can offer support, remember that recovery is a journey, and there may be setbacks. Be patient, understanding, and consistent in your care. Know that there are limits to the amount of help you can provide. If you’re not a professional- it is not your sole responsibility to advise or care for someone. 

• Learn and Educate Yourself: Educating yourself about self-harm can help you better understand what someone may be going through and how to offer more informed support. It also helps you to be mindful of your language and actions, ensuring you don’t unintentionally hurt or alienate them.

How We Can All Make a Difference

During Self-Harm Awareness Month, we all have a role to play in spreading awareness and creating a more supportive, compassionate environment. Whether you are personally affected by self-harm or know someone who is, we can all help reduce stigma and encourage open conversations.

Here are some ways to get involved:

• Raise Awareness: Share information about self-harm and its impact on social media, in conversations, or through community events. The more people know, the more likely they are to offer support.

• Advocate for Mental Health Resources: Support organizations that provide mental health care for individuals who self-harm and advocate for accessible mental health services in your community.

• Show Compassion: Kindness, patience, and non-judgmental support can go a long way in helping someone who is struggling. It may not be easy, but showing empathy and care is one of the most powerful ways to help.

Conclusion

Self-Harm Awareness Month is an opportunity to bring awareness to an issue that affects millions of people, but it’s also a chance to remind ourselves of the importance of compassion, support, and understanding. By opening up conversations about self-harm, we can help those who are struggling feel less alone and more empowered to seek help. 

If you or someone you know is struggling with self-harming tendencies please reach out for support. You do not have to handle this alone. Call (603) 238-3149 or email office@growingrootsllc.com to set up an appointment. If you’re in immediate need of assistance Text HOME to 741741 to connect with a volunteer Crisis Counselor.