Combating Chronic Stress: The Power of Physical and Mental Rest

As Mobility Airmen, stress is often a part of the job. Acute stress, or stress that lasts a short time (i.e., minutes to hours), can be beneficial because it can improve one’s performance when challenges lie ahead.

Many people have heard of the “fight-or-flight response”—or the activation of the sympathetic nervous system (SNS) that prepares the body to fight or flee from danger. During this process, the SNS signals the adrenal glands to release stress hormones called adrenaline and cortisol. These hormones supercharge the body with energy to accomplish a person’s goals—and when the mission stakes are high, this response can be critical.

However, there is a time and place for stress. When the body struggles to return to “rest and digest” mode, profound physical, emotional, and mental health consequences can occur. Chronic stress is a pervasive issue in today’s fast-paced world, affecting millions of people worldwide. Unlike acute stress, chronic stress occurs when stressors persist for an extended period—weeks, months, or even years. This type of stress is often from frequent physical or mental pressures.

One of the most significant effects of chronic stress is its impact on physical health. Almost everyone has experienced waking up in the middle of the night due to a problem weighing on their mind. This mental stress interferes with sleep patterns, which further exacerbates stress levels and creates a vicious cycle. Prolonged exposure to stress hormones like cortisol and adrenaline can additionally weaken the immune system, making individuals more susceptible to infections and illnesses. Chronic stress has also been linked to a myriad of health problems, cardiovascular diseases in particular.

Furthermore, chronic stress takes a toll on mental health. Persistent stress can impair cognitive function, making it difficult to concentrate, remember information, and make decisions. Over time, chronic stress may even alter the structure of the brain, particularly in areas responsible for emotions and memory.

Chronic stress not only affects individual well-being but also has broader implications for organizational performance and success.

Could you be dealing with the effects of chronic stress?

• Decreased energy throughout the day.
• Headaches and body aches not related to physical exertion.
• Gastrointestinal issues.
• Brain fog, difficulty concentrating, and memory problems.
• Cravings for salty or sugary foods.
• Weight gain, especially around the midsection.
• Irritability or nervousness, or both.

It is easy to develop stressful habits or get into stressful patterns of thinking that lead to chronic stress. If removing your stressors entirely is not possible, as external factors often cannot be controlled, the following stress-reducing habits can make enormous strides toward improvement.

Acknowledge your stress:

Neuroscience research shows that just acknowledging stress can help the body process it more consciously and less reactively.

Being aware of the effects or signs of stress—such as thinking patterns, breathing, heart rate, and other signs of tension—helps one recognize it when it begins and prevent it from becoming worse.

Get quality sleep: Chronic sleep issues—such as obstructive sleep apnea, insomnia, or working a night shift—are associated with higher cortisol levels. Learning how to improve sleep quality, such as by avoiding blue light at night and going to bed at regular times, can help.

Exercise regularly: Several studies have shown that regular exercise helps improve sleep quality and reduce stress, which can help lower cortisol levels over time. However, excessive exercise can exacerbate the issue. Having rest days factored into a workout schedule is key.

Practice deep breathing exercises: Controlled breathing helps stimulate the parasympathetic nervous system—or the “rest and digest” system, which helps lower cortisol levels.

Eat well: Maintaining a healthy diet can help reduce stress levels.

Socialize: Laughing promotes the release of endorphins and suppresses cortisol. Participating in hobbies and fun activities can also promote feelings of well-being, which may also lower cortisol levels.

Maintain healthy relationships: Having tense and unhealthy relationships with loved ones or even co-workers can cause frequent stress and raise cortisol levels.

Work out underlying trauma and issues: Life can weigh a person down, sometimes without them realizing how much. Talking to a professional can help sort mental tangles and can help individuals develop healthier coping mechanisms, reducing chronic stress overall.

Ultimately, raising awareness about the effects of chronic stress and promoting strategies for stress management is crucial in combating this pervasive issue. Mobility Airmen are tasked with stressful challenges—they move mountains. By prioritizing self-care, seeking support when needed, and making lifestyle changes to reduce stress, individuals can mitigate the harmful effects of chronic stress and improve overall well-being.