The Science of Stress Optimization
By Dr. Alexia Holovatyk, PhD, Stress Management Therapist
The Nervous System & Stress Resilience
In the fast-paced and often demanding world we live in, stress has become an unavoidable companion in our daily lives. In recent years, a growing body of research has shed light on the importance of practicing flexibility in navigating the intricate dance between the parasympathetic and sympathetic branches of our autonomic nervous system (ANS).
Research conducted by Dr. Stephen Porges, a pioneer in polyvagal theory, has provided valuable insights into the dynamic nature of our nervous system. The polyvagal theory emphasizes the role of the vagus nerve in regulating our responses to stress and shaping our ability to connect with others. According to Porges, our nervous system doesn't merely toggle between fight-or-flight (sympathetic) and rest-and-digest (parasympathetic) modes; it operates on a spectrum, and our capacity to move fluidly along this spectrum is crucial for stress resilience.
How to Increase Flexibility In Your Nervous System
One key aspect of building stress resilience involves cultivating vagal tone, which refers to the strength and efficiency of the vagus nerve. Studies, such as the one published in the "Frontiers in Human Neuroscience" journal (2017), highlight that higher vagal tone is associated with better emotional regulation, improved cardiovascular health, and enhanced ability to cope with stressors.
Mindfulness practices, including meditation and deep breathing exercises, have been shown to positively influence the balance between sympathetic and parasympathetic activation. The "Psychosomatic Medicine" journal published a study in 2019, underscoring the impact of mindfulness on ANS flexibility and stress resilience. Engaging in these practices regularly promotes a more adaptive response to stress by enhancing the functioning of the parasympathetic nervous system.
Furthermore, a study led by Dr. Esther Sternberg, featured in the "Journal of Clinical Investigation" in 2016, delves into the intricate relationship between stress, resilience, and the release of neuropeptides. The research suggests that the body's ability to modulate stress responses is linked to the release of neuropeptides that influence communication between the nervous and immune systems. This underscores the holistic nature of stress resilience, emphasizing the interconnectedness of psychological and physiological factors.
As we navigate the complex landscape of stress, understanding and actively engaging with the flexibility of our nervous system emerges as a powerful tool for building resilience. Whether through mindfulness practices, therapeutic interventions, or lifestyle adjustments, the evidence suggests that fostering a dynamic interplay between the parasympathetic and sympathetic branches of our autonomic nervous system is key to thriving in the face of life's challenges. So for those of you who are inclined to keep your foot on the “gas” without ever taking time to hit the “brakes”, I encourage you to consider planning a mix of restful activities as a way to actually boost your stress resilience. To this end, I created a Stress Management program with daily activities and tips for the Wellness App.
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