Stress. We all have it.
It is normal and natural to experience. To a degree.
We are equipped to handle stress in small doses, but when it becomes chronic or long-term, we can experience serious effects on our body. Stress impacts all the systems of the body including the musculoskeltal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous AND reproductive systems.
Under stress, our muscles tense up, guarding us against injury and pain. Our muscles release this tension when stress is gone. When chronic stress is present, the muscles become more constant in a guarded state. Holding the muscles long-term can create other reactions in the body, such as headaches, low back and more.
The respiratory system supplies oxygen to our cells and removes carbon dioxide waste from the body. Circulation of red blood cells is important for our lungs. However, stress and strong emotions can be present with respiratory symptoms, such as either rapid breathing or shortness of breath. Studies have shown that acute stress can actually rigger asthma attacks!
Our cardiovascular system is comprised of the heart and blood vessels. They work together to provide nourishment and oxygen to the organs within the body. The blood vessels constrict and the heart dilates under stress, elevating blood pressure. When we are under a deadline or in traffic, these stresses help give us messages and we return to a normal state, although chronic stress, or constant stress experienced over a long period of time, can impact the heart and blood vessels, including heart rate, elevated stress hormones and blood pressure, which increases risks for hypertension, heart attack or stroke. Inflammation in the circulatory system can also impact coronary arteries and affect cholesterol levels.
Our endocrine system is impacted by the brain's responses to something challenging, threatening or intolerable. This can result in the production of cortisol, which is known as the "stress hormone." The hypothalamus talks to the pituitary glands to produce hormones, and signals the adrenal glands. This system is what impacts our immune system and inflammation as well as also being linked to the development of a number of physical and mental health conditions, including chronic fatigue, metabolic disorders such as diabetes, and obesity, ,depression and immune disorders.
The gastrointestinal system has hundreds of million neurons that communicate with the brain.Stress can impact the communication between the two, and can trigger pain, bloating, and other issues that influence health and your ability to think. The changes in gut bacteria influence mood, nerves and bacteria.
The nervous system has a number of divisions, the central division involving the brain and spinal cord and consists of the autonomic and somatic nervous systems. The stress signals to the adrenal glands to release hormones and cortisol. The autonomic nervous system causes the heart to beat faster, respiration to increase, blood vessels to dilate, and digestive process to change.
Our hormonal systems also are impacted, both in males and females. Changes in female cycles, infections, reproduction functioning and more. Chronic stress can also lead to diseases of the reproductive system.
Next, we will talk more about the ways to to manage our stress.
Boundaries are about setting personal limits and is essential for building & maintaining healthy relationships!
Are you not sure about how to create boundaries? Or effectively uphold existing ones? Here is a great way to help you look at ways to improve your boundaries!
To successfully introduce and set boundaries, it’s key to understand why they’re each important to you and how they will benefit your emotional well-being.
One way to better understand boundaries is to take time to do some self reflection when you are in a situation that feels uncomfortable. When events happen, it is critical to think about why something is making you feel uncomfortable or "off."
Boundaries tend to become easier to set the more you practice and implement as well as the more you identify your personal areas that need attention.
START SMALL
It often feels uncomfortable if boundary-setting is new to you. People can feel guilt or uncertainty and it is important that you move forward at a comfortable pace so you can make the changes you need.
SET BOUNDARIES EARLY
By setting boundaries and expectations from the very beginning, everyone knows where they stand, and feelings of hurt, confusion, and frustration can be lessened.
BE CONSISTENT
Letting boundaries slide can be confusing for both you and the person the boundary is for! Consistency helps to reinforce your threshold and beliefs and maintains the lines are clear.
CREATE A FRAMEWORK
Boundaries can vary depending on the type of relationship. Pay attention to how you feel around different people in sharing your space or information. Expectations are a significant piece of setting boundaries. Think of it as a baseline. Different people or different circumstances might require modifications or adjustments to the boundaries you previously set. When you set boundaries, it help you to feel EMPOWERED! You are setting aside space and communicating clearly what is important to you!
What about communication?
Communication is critical in the world of boundaries, especially if someone consistently oversteps yours. While you might need to raise your concerns, these discussions need not be confrontational. Practicing how you communicate is a big key in navigating your boundaries!
It is also important to recognize the boundaries of others
In addition to setting your own boundaries, it’s important to appreciate those of others, too — even if they’re different from your own. If you or others are repeatedly violating boundaries can breed resentment and contempt, and cause people to withdraw. So how we communicate, and especially communicate boundaries, are very important!
Boundaries are essential for various reasons and look different to everyone. Don’t feel guilty about setting boundaries. They’re essentially a form of self-care. It might take some time and consideration to decipher the boundaries most important to you and the best ways to implement them, but your mental well-being will appreciate the effort in the long run.
This book by Dr. Henry Cloud is a popular one that make boundaries easy! Grab your Boundaries Book HERE to learn more!
------------------>Let me know! Where do you struggle with boundaries?
