WALKING AWAY FROM STRESSI sometimes think the word STRESSED is an acronym for Staying Tense Relentlessly Every Single Second Every Day, it’s a killing position and I’ll tell you why. The human body/mind has only one biological response to stress, which has been part of our species for over a million years. It is called the Fight or Flight Response or Reflex and dates back to a time when virtually all stress was of a physical nature. Stress might come in the form of a saber-toothed tiger, a natural disaster or little hairy men with big clubs, and in every case a decision had to be made; confrontation (fight) or retreat (flight). When stressed, the body readies us to do both, with a chemical cascade that prepares us for action and movement.As soon as we are aware of a stressor the pituitary gland sets in motion a bio-chemical chain of events, which leads to stimulation of the adrenal glands. Almost instantaneously adrenaline floods into the blood stream triggering a series of responses that turns us into a fighting, running machine. The major responses include
 This is a wonderful response, which has kept our species alive on this planet for multiple millennia. It is the reflex that enables little old ladies to suddenly have the strength to lift a Volkswagen off someone pinned beneath a car wreck. But it’s also the reflex which is now killing us, because it is useless in a world where stress comes in the form of gridlock on the roads, noisy children, bills which you can’t pay, in-laws or bosses who don’t like your style and many other stressors that cannot be satisfactorily dealt with by fighting or running screaming out of the building. Mark Twain said that, “To a hammer, all problems look like nails” and to the human body/mind every stressor looks like a fight or flight situation. It’s also important to realize that the body doesn’t know the difference between an actual stressful situation and a well-imagined disaster or problem that might happen in the future. Again, the wisdom of Mark Twain is appropriate, “In my life I’ve experienced many terrible things, one or two of which actually happened.”So you get the picture. We have only one biological response to stress or perceived stress (which is all the same) and that response prepares us for physical action. (Fight or Flight)  If you’re stressed on a daily basis and do nothing to resolve the stress, it begins to take up residence in your body. Blood pressure creeps up, digestion begins to falter, the heart beats faster, blood sugar becomes more unstable and muscles (particularly neck and back) start to contract and ache. Fortunately nature provides us with a simple solution, which I often think of as the three ‘A’s (Activity Absorbs Anxiety). When you are stressed, upset, tense or angry, you are often able to change your mood by something as simple as taking a walk.When I was a professor and had a difficult and stressful day, if I drove home, I’d drive my stress and tension home with me, but it I walked home the problems, which seemed so big in the office, diminished as I walked. (Remember, activity absorbs anxiety). The reason is obvious, the fight or flight reflex prepares the body for action and if you are able to walk, jog, dance and be physically active you deliver to the body  what it’s programmed to do, and in doing so you calm the hormonal storm within. As a way of treating stress disorders walking has proved at least as effective as medication. In its own way, the rhythm and repetition of walking can also make it a form of active meditation. It sounds too simple, but one of the reasons we struggle with stress is that we have complicated our lives and look for complex solutions when simple ones will suffice. Paul Dudley White, who was founder of the American Heart Association and President Eisenhower’s personal physician, said, “A five mile walk will do more good for an unhappy, but otherwise healthy, adult than all the medicine and psychology in the world.”Without delving too deeply into the biochemistry of long term stress and depression it is worth noting another reason why physical activity is so important in helping us feel relaxed and positive. Stress and depression (which are often linked) are both associated with lowered levels of dopamine and serotonin in the brain. In a survey of  the medical research in this area by Dr. F Chaouloff it is noted that, “A review of the literature on the relationship of exercise to mental health strongly suggests the two are closely linked.” Included in the review are the effects of physical activity in elevating brain dopamine and serotonin. « Walking by Ryan Larkin Writing in Public Health and Nutrition, Dr. J R Fox writes, “In the last 15 years there has been increasing research into the role of exercise a) in the treatment of mental health, and b) in improving mental well-being. There are now several hundred studies and meta-analytic reviews of research in this field.” This body of research suggests that moderate regular exercise should be considered as a viable means of treating depression and anxiety and improving mental well-being in the general public.  The effectiveness of walking is now used by a small, but increasing number, of psychotherapists and counselors who, instead of using the traditional couch or chair, walk and talk with their clients in a more natural setting. The client gets a two-fold benefit, the biochemical benefits of the walk along with the wisdom of their therapist.I’m not suggesting walking is the only answer you’ll need to deal with stress, but it’s a good one. Obviously your mind-set is important, as is your ability to laugh and love and connect with friends. (Note: If you feel some of your ‘friends’ leave you feeling more stressed it might be time to weed your social garden.) Enjoying a healthy diet can be another part of building up stress resiliency and finding a cause to support also has a way of putting your own problems in perspective.
“I have two doctors, my left leg and my right.”
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 recoil | spring forward  |