Lower the stress hormones!
Translated with Chat GPTSome facts and research-based knowledge I've come across 🤓 This is my perception and experience of what I've read and heard in the pursuit of a way to control anxiety. This is by no means a definitive answer, but perhaps some of what has worked for me might work for you too 🤞🏼
The different hormones commonly talked about concerning stress hormones are cortisol, adrenaline, and noradrenaline. These are the hormones the brain instructs the adrenal glands to boost into the body when it perceives a threat or stress. Like when someone scares you, you slip on ice, or someone attacks you. Then the body goes into what's called the fight or flight response. Some also call it fight, flight, freeze. Simply put, it's an explosion of these hormones to help you analyze, assess, and react to the threatening situation you're facing. It's incredibly handy and necessary to have such a reaction. For example, special forces exploit this to make quick decisions in stressful situations. They learn to control their reaction and use it effectively. That means us regular folks can do it too, right?
I've worked a lot on limiting the amount of stress hormone in my body. Because I often, without reason, get this response to harmless situations. That's what anxiety is, after all. Fight or flight response without a real reason. It's exhausting and unhealthy to live in such a state over time. Ideally, you should get a boost of hormones to immediately handle the situation, then use the hormones, and the body returns to normal. But that's not how it works with anxiety. Then you get a boost of hormones, but no way to use them since there's no one to fight or flee from. Take an example here. You're on the bus, something you're not a fan of, and someone you find threatening-looking gets on. They sit near you, and you feel trapped. Your brain now interprets this situation as threatening and wants to save you. So it tells the adrenal glands: "It's go time, folks!" And they go all out! You're now filled with a bunch of adrenaline, cortisol, and noradrenaline. Your ears are ringing, and your vision narrows. Your muscles fill with blood, and your bowels slow down. You're ready to fight or sprint!! But you're on the bus, in the middle of regular commuting time. No one's planning to fight, and you have no reason to run. The scary person gets off shortly after. What you were supposed to use up the hormones on never happened! You now have an excess of these, and it's really uncomfortable. Your heart is still pounding, your muscles stiffen and ache, and your sight and hearing are affected. This could, for me, last for hours after such an experience.
Therefore, I learned some techniques (a small selection in the images above) to control it or possibly use it up. To have it like that for hours is exhausting and not nature's plan. So I began tricking the brain back. On the bus, I would then breathe deeply and calmly. In through the nose, hold the breath for a bit, then out through the mouth. This sends the brain counter-signals, and it can understand that it's not dangerous after all. I also pump the major muscles. Tighten and relax the buttocks, thighs, and calf muscles. Clench and open the hands. Tighten the arms. This uses up some of the boost I get. Finally, I would go for a brisk walk as soon as I get off the bus. Then the brain understands that "now we're done."
I also take other measures to increase the production of calming hormones. A good hug gives a boost of oxytocin, known as the well-being hormone. It dampens cortisol. So if I can hug or be close to someone I trust, it will counteract the discomfort as well. Meditation, music, good conversations, and chocolate also do it. I hold onto something cold, like a soda. Or I put cold water on my hands. What I believe has had the most effect for me is a general measure I've taken is increased physical activity. I always take time for an increase in pulse during the day. Strength training, walks, dancing in the living room, house cleaning, etc. These are things I personally have experienced to work. It doesn't mean it works for everyone, but it doesn't hurt to try.
I've also taken another measure that has worked really well! I read that the brain wakes you up with cortisol. That's what gets you out of sleep. A gradual increase in cortisol makes you wake up. It continues to push the production of cortisol until it receives signals that the body has awakened. Throughout the day, it will calm the production, and in the evening, it's low, and you're ready for sleep. So when I've been lying in bed and dozed off for an hour in the mornings on weekends, I've exposed my body to unnecessary amounts of cortisol. I also learned that downing coffee to wake up is equally harmful. Caffeine and cortisol are like butter on bacon, in fact. They're both stimulating to the body and will only result in increased stress. So maybe it's wise to postpone that cup of coffee a bit too. Perhaps even consider limiting caffeine intake simply to calm the body a little more.
As you can see, these hormones are useful in the right situations, but it's not good to live in a constant state of stress. So if you feel like you're doing that, you can try some of my techniques. Or find your very own. Anyway, it's good to find a solution because a life in stress takes away a lot from the joys of life. That's what I've found out, at least. Less stress gives more time to enjoy.
Today's encouragement is therefore: Give a hug to someone you like to hug and feel what it does to you.
Hugs lower cortisol levels. So hug away!