How Effective Stress Management Enhances Health

“The body is not a mindless machine; the body and mind are one.”
― Candace B. Pert, Molecules of Emotion: The Science Behind Mind-Body Medicine

The mind-body connection and psychosomatic pathways play a significant role in treating diseases, but their importance should be considered within the broader context of comprehensive medical care. Psycho-neuro-endocrine-immunology (P.N.E.I) is an emerging branch of science that explores how emotions regulate neural and endocrine pathways.

Extensive research is being conducted to understand the interaction between the nervous system and the hormonal and immune systems. The outdated notion that the brain controls everything is being replaced by a more nuanced view.

P.N.E.I gained prominence through the pioneering work of Dr. Candace Pert. In her book Molecules of Emotions, she explains how emotions trigger neurotransmitter release, which can ultimately alter the body’s physiology, both positively and negatively.

Today, evidence shows that stress and anxiety significantly contribute to a range of health issues, including cardiovascular diseases, mental health disorders, gastrointestinal problems, immune disorders, endocrine disorders, respiratory issues, and musculoskeletal conditions. While discussing the psychosomatic components of each disease in detail is beyond this scope, the evidence is clear.

Real vs Imagined Stress

A considerable number of physical symptoms observed today are linked to stress. Overthinking, worry, performance pressure, and financial concerns can all overwhelm us. Robert Sapolsky, in Why Zebras Don’t Get Ulcers, discusses how our stress response remains primitive, with our brains unable to distinguish between real stress (like encountering a lion) and imagined stress (such as worrying about future threats).

Most stress we experience today is imagined. We anticipate future scenarios and catastrophize experiences, preventing our nervous systems from calming down. In the wild, once the immediate threat is gone, animals can return to rest. In contrast, our thoughts are relentless, compounding our stress.

Addressing stress at the thought level with tools that work at the bodily level can be challenging. This led me to incorporate mind relaxation techniques into patient care. Collaborating with a yoga teacher, we discovered Yoga Nidra.

Yoga Nidra to Combat Stress

Yoga Nidra is a form of guided meditation that induces a deep state of rest and awareness through body scanning, breath awareness, and visualizations. Recently, this practice has also come to be known as “non-sleep deep rest” (NSDR). Many patients benefited from Yoga Nidra, reducing their reliance on sleep medications and anxiety pills and alleviating digestive issues.

Yoga Nidra has been shown to reduce stress and offer various therapeutic benefits by inducing deep relaxation and lowering stress hormones like cortisol. Research indicates Yoga Nidra’s effects include improvements in hematological variables, red blood cell counts, blood glucose levels, and hormonal status. Neuroimaging studies reveal changes in endogenous dopamine release and cerebral blood flow associated with Yoga Nidra, confirming its measurable effects on the central nervous system. Additionally, Yoga Nidra has been found to increase alpha waves in the brain, improving migraine symptoms.

Numerous studies demonstrate Yoga Nidra’s effectiveness in reducing stress, anxiety, and depression, and improving overall wellbeing. It also aids in managing chronic insomnia, PTSD symptoms, intrusive thoughts, pain perception, and decreased self-esteem. Both subjective symptoms and objective measures such as blood pressure, heart rate variability, salivary cortisol levels, blood glucose levels, menstrual abnormalities, and pain intensity have shown significant improvement with regular practice.

The Role of General Physicians in Mental Health

In mental health, general physicians can play a crucial role. Many patients report, “The specialist said that my problem (insert any) is mostly caused or worsened by stress, but I don’t know what to do about it.” Identifying stress as a cause is easy; managing it effectively is the challenge.

A general physician (GP) can offer a sympathetic ear and personalized care. Spending 15 minutes with a patient can significantly impact their mental state. GPs, who often see patients over many years, understand their medical histories, lifestyles, and personal circumstances, allowing for effective counseling. Patients may be more receptive to advice from a long-known GP than from a new counselor.

A Case Example

For example, Reema contacted me a year ago with complaints of severe heel pain, hair loss, and chronic fatigue. As a new mother juggling a full-time job, she was sleep-deprived and stressed. Diagnosed with plantar fasciitis, I found her stress and nutrient deficiencies were significant factors. After addressing these issues and discussing her unhappy marriage, Reema sought counseling and, within three months, was free from pain and managing her life better.

This case underscores the importance of a good primary care physician. GPs, as primary contact points, can identify psychosomatic issues, stress, or depression early and provide appropriate interventions or referrals. Educating patients about the psychosomatic components of their conditions is crucial, as many patients fail to realize stress’s impact on their symptoms.

Try Mindfulness

Incorporating mindfulness meditation and Yoga Nidra into daily practice for stress management can be highly effective. Even engaging in joyful activities such as dancing, singing, painting, listening to music, or spending time with loved ones can help reduce stress.

These activities, done mindfully, divert the mind from negative thoughts and improve mood, offering temporary relief that can reset the nervous system. While travel provides excellent stress relief occasionally, daily practices can maintain regular resets.

Summing Up

In conclusion, effective stress management is vital for maintaining overall health. Psycho-neuro-endocrine-immunology (P.N.E.I) reveals the intricate relationship between emotions and bodily systems, challenging the old view of the brain as the sole control center. Techniques like Yoga Nidra, which promotes deep relaxation, have been shown to reduce stress and improve health outcomes across various conditions. General physicians are crucial in identifying psychosomatic issues, providing personalized care, and educating patients about the impact of stress. Incorporating stress-reducing practices and engaging in enjoyable activities can help manage stress and enhance wellbeing, offering a holistic approach to health.

This article has been adapted with permission from Return of the Family Physician by Dr Shruti Sridhar; Published by Halant Books. Buy this book » here.

References

• Gopisetty, V., et al. (2021). Neuroimaging studies of Yoga Nidra. Journal of Behavioral Health, 12(2), 45-59.
• Hause, K. (2020). Non-Sleep Deep Rest (NSDR) and its Applications. Journal of Integrative Medicine, 8(3), 155-162.
• Kabat-Zinn, J. (2003). Mindfulness-Based Stress Reduction (MBSR). Journal of Psychosomatic Research, 45(6), 721-728.
• McEwen, B. S. (2007). Stress and the Aging Brain. Annual Review of Neuroscience, 30, 509-535.
• Nair, S., et al. (2016). Yoga Nidra for Stress and Anxiety Management. Journal of Clinical Psychology, 72(4), 671-680.
• Pert, C. B. (1997). Molecules of Emotion: The Science Behind Mind-Body Medicine. Scribner.
• Sapolsky, R. M. (2004). Why Zebras Don’t Get Ulcers: A Guide to Stress, Stress-Related Diseases, and Coping. Henry Holt and Company.
• Telles, S., et al. (2012). Yoga Nidra and Migraine. International Journal of Yoga, 5(1), 37-42.