Due to the impact of remote working, the need for organisations to understand how to support all employees is higher than ever. Due to this need, diversity, equity, gender, race and inclusion has come into the spotlight in the last year. There are many ways in which this can manifest in a workplace but the most recognised way to put employee concerns on the agenda is through employee resource groups. We will be talking specifically about how to successfully set up a women’s group.
Here’s a bite-sized explanation of the science behind stress, why and how your body reacts the way it does:
The autonomic nervous system (ANS) regulates the functions of internal organs (the viscera) including the heart, stomach and intestines. It works like this:
Somatic nervous system: Voluntarily responds external stimuli.
Autonomic nervous system: Involuntarily regulates internal body functions.
The ANS can then be divided into three parts:
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The sympathetic nervous system
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The parasympathetic nervous system
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The enteric nervous system
Both the sympathetic and parasympathetic system control the same group of body functions, but opposite effects on the functions they regulate.
SYMPATHETIC NERVOUS SYSTEM
This prepares the body for intense physical activity and is often referred to as the “fight or flight” response. Your sympathetic nervous system is called into action in this state. Heart rate increases, the liver releases glucose, bronchioles and pupils dilate, adrenal glands secrete, digestion is put on pause and the bladder relaxes.
PARASYMPATHETIC NERVOUS SYSTEM
Parasympathetic is the near opposite of sympathetic. It relaxes the body and conserves energy by slowing down high energy functions. Nicknamed the ‘rest and digest’ system, it slows the heart rate, increases intestinal and gland activity, and relaxes sphincter muscles in the gastrointestinal tract.
The enteric nervous system is the third and final function, but discussed less in relation to stress management. It governs the digestive functions of the gastrointestinal system.
DANGERS OF CONTINUOUS SYMPATHETIC STATES
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It’s difficult for your body’s sympathetic nervous system to distinguish between different levels of “fight or flight”. It may not correctly identity when a threat is small and situation manageable, and when the risk of danger is serious. “When the body is constantly stressed, it’s pouring resources into fighting that stress, which can, over time, take a profound physical toll.”
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Stress responses start with the amygdala which shut downs the brain operation when it senses danger and triggers the sympathetic state explained above. Constant stress prompts the amygdala to be on high alert, overly sensitive and hyper-vigilant – making minor events seem like a much bigger threat to the brain and body.
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Other areas of the brain and nervous system including the locus coeruleus, prefrontal cortex and hippocampus are involved in the stress cycle alongside amygdala.
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You might find your skin is either pale, flushed or blushing when stressed. This is because the blood flow is being redirected away from the skin and towards the muscles preparing for the “fight or flight”. Extreme reactions happening at regular intervals inside your body can cause skin to age prematurely.
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Cortisol – the stress hormone – can aggravate skin conditions like psoriasis. If you are constantly stressed, even at low level, oil production is increased which can encourage spots or acne.
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Sweat. Your body wants to cool off in preparation for potential “flight”, so perspiring is a natural response when feeling stressed. Practice deep, belly breathing techniques to calm the mind and body in stressful situations.
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Stress can also trigger the body to release histamine, which is involved in an immune system’s inflammatory response. This might appear in the form of hives.
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Your gut is “a second brain” and may find it difficult to function correctly during periods of acute stress. Side effects of stress include constipation, indigestion and bloating.
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Stress eating is a serious problem for some people. Craving chocolate or carbohydrates isn’t uncommon when feelings of stress overwhelm you. Why? Because we know these foods will release the feel-good factor chemical serotonin in the brain. The bad news is that these feelings are a temporary “sugar high” and will ultimately leave you feeling hungrier, with less energy, shortly after eating.
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Muscles constantly tense and relax during periods of continual stress. Pre-existing muscular conditions may be aggravated by this unhelpful physical action or new areas of muscle tension could be caused by these frequent sympathetic states.
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Stress is linked to heart attacks and an increase in blood pressure because the heart starts to pump blood harder and faster around the body when it detects signs of stress. Changes in blood pressure (high) and heart muscles (thicker) are what links chronic stress to an increased risk of heart problems or suffering a stroke.
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Sleep. When stressed, the nervous system is reluctant to shut down which makes it difficult to sleep. Immunity to illnesses like the common cold, libido, fertility and hair loss are all potentially negatively affected when the body is in a continuous sympathetic state.
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“When excessive cortisol (a stress hormone) is in your system, it can kill the hippocampus nerve cells, causing memory problems. The good news is that you can get those nerve cells back. What works? Meditation, relaxation, a generally healthy lifestyle and cultivation of compassion, gratitude, forgiveness and acceptance.” Laura Schocker, Huffington Post.