Wellness Tip: Reducing Your Stress Load

Stress. We all have it. And research shows that the phrase "can't handle the pressure" is more about our bodies than our minds. This is because when we're stressed, our bodies mount a chemical response. This response can affect our emotions, but it begins and ends in the body. For breast cancer Survivors and Thrivers, this can be a double whammy, because dealing with cancer is an ongoing stressor and the fallout from that stress can further weaken an already compromised body.

Why is that, and what can you do about it?

The body is intended to respond to stress and then return to routine, balanced functioning. But when stressful events persist or recur frequently, the body is shortchanged the chance to rebalance, and something called allostatic load starts to build. Think of it like what happens to a dryer when the lint trap never gets fully emptied. Over time, the lint continues to build up and the dryer works harder and harder to get the job done, eventually running the motor down.

That's how it is with the body and stress. High allostatic load prevents the body from regaining balance, and the resulting state can wear down our systems. The consequences can range from elevated blood sugar to high blood pressure to a compromised immune system and less physical resiliency.

So what can you do to reduce the load? Here are a few proven tips:

Increase fiber, decrease sugar. Many people reach for starch or sweets when feeling stressed, but the resulting insulin spike can combine with stress hormones in ways that put further stress on the body.

Get consistent exercise and generous rest. Mild to moderate regular exercise can help regulate stress hormones and blood pressure. If you're not able to move well--for example, if you're at a point in treatment where you're not physically able to exercise--try gentle stretching even from a seated position. Adequate sleep is also important for reducing allostatic load. Shoot for 7 or 8 hours a night. If that’s not an option, try adding an afternoon sleep break of 90 minutes whenever you're able.

Be deliberate about downtime. Seek a few moments of space each day or following stressful events to help your body's stress response power down. For example, if you're a breast cancer Survivor or Thriver, plan for quiet time following a doctor's visit by sitting in the healing garden at The Pink House or creating a quiet spot at home to still yourself and decompress. Consider learning to meditate, but even without that practice, try setting aside a 10-minute pocket of time to "just be."

Breathe it out. Breathing is one element of your stress response system that you can consciously affect. Use slow, deep and measured breathing as a way to "hack into" your stress response. Try beathing in through your nose for 4 beats and exhaling through your mouth for 6 beats. Or take a deep breath in without raising your shoulders, then sigh it out with a low “ahh.”

Strengthen social connections. Studies show that people with more social ties accumulate less allostatic load, making social interaction important to reducing the physical effects of stress. But this doesn't have to mean attending a slew of social functions. The quality of the connections matters more than the quantity. Carolina Breast Friends offers programs where you can connect with others on similar journeys. Pick one that best suits you, or ask to be matched with a mentor who has been where you're going and can be in touch one on one. 

While you can't remove all the stressors from your life, it's still possible to reduce your allostatic load in a way that can aid your body's resilience and wellness.

- PJY