Keys to Well-Being in Today’s World

Photo by Thomas Kinto

We live in a sympathetic dominant society, where many of us are constantly in a state of hyper-vigilance, urgency, and heightened stress. In today’s world, we face escalating challenges—whether it’s political polarization, systems of oppression, social unrest, or global crises like climate change, and mental health issues—all while navigating a productivity-driven culture. This environment leaves us vulnerable to chronic stress, which can deeply impact our physical, emotional, and mental health.

While this heightened state can provide the energy needed to confront daily challenges, it also triggers our stress hormones, such as adrenaline and cortisol, along with physiological responses like an elevated heart rate to address perceived threats and pressures. This constant state of arousal can have a devastating impact on our mental, physical, and emotional well-being.

Our bodies are built to confront a threat and then return to homeostasis once we have successfully overcome and freed ourselves from that danger. However, in today’s society, many individuals face ongoing and chronic stress, often living in survival mode. This can cause our bodies to become stuck in the fight-or-flight response, triggering an inflammatory reaction. When this occurs, stress hormones flood our bloodstream at unhealthy levels, keeping our bodily functions in overdrive and making us susceptible to long-term health and social consequences.

  • This can look like increased susceptibility to: Diabetes, Heart disease, Cancer, Stroke, COPD, STIs, Autoimmune disease, GI problems, Depression, Poor work/school performance, Pregnancy in adolescence, Financial stress, Substance abuse, Suicide attempts, Learning disabilities, and Early death. (Based on data from Kaiser Permanente, 2014 Adverse Childhood Experiences)

There seems to be so much that exists in our world that is designed to keep us mentally and physically unwell. We can reclaim our power through self-preservation by practicing radical self-care. The “radical” aspect involves recognizing that this care will not be handed to you; instead, it requires effort, intention, and prioritizing healing and wellness in your life. Key to reclaiming this power is through understanding the beautiful design of our bodies, particularly the Autonomic Nervous System (ANS). The ANS is a vital part of the peripheral nervous system that regulates our involuntary physiological functions. It controls the actions that happen without our conscious awareness, such as heart rate, digestion, respiratory rate, and reflexes. The ANS is essential for maintaining homeostasis, ensuring that the body’s internal environment remains balanced despite external changes. The ANS consists of three branches: the sympathetic, parasympathetic, and enteric nervous systems. By learning to identify when our bodies are in a sympathetic, heightened state, we can reclaim our power and sense of well-being.

Physical and Emotional Symptoms of the “Fight or Flight”/Sympathetic state:

  • Tension, Clenching, Feelings of uneasiness, Heart palpitations, Sweaty palms, Gastrointestinal distress, Headaches, Trembling or shaking, Difficulty sitting still, Hair loss, Tightness in the chest, Shallow breathing, Fear, Worry, Anxiety, Anger, Frustration, Overwhelm, Dread, Bracing for something negative to occur

To care for an overactive sympathetic nervous system, it’s essential to learn how to engage our parasympathetic nervous system (PNS). While the sympathetic system is often referred to as the “fight or flight” response, preparing the body for stress or threats, the PNS is considered the “rest and digest” system. It restores balance through promoting relaxation, recovery, and the maintenance of bodily functions.

Physical and Emotional Symptoms of the “Rest and Digest”/Parasympathetic state:

  • Decreased heart rate, Relaxed breathing, Improved digestion, Lower blood pressure, Relaxed muscles, Enhanced Immune function, Feelings of calm and contentment, Improved relationships/social engagement

What are the keys to well-being?

Our overall well-being depends on our ability to recognize when we are feeling out of balance. It’s important to identify moments when we are rushing or feeling overwhelmed by stress, which often leads us to operate in a sympathetic dominant state. Here are some techniques to guide you toward better health!

  • Slow Down and Pause: Take time to listen to your body and identify when you’re operating in “fight or flight” mode. Acknowledging when you're out of balance is the first step to restoring calm.

  • Deep Breathing Exercises: Incorporate practices like diaphragmatic breathing to activate your parasympathetic nervous system. Deep, slow breaths help reduce stress and promote relaxation.

  • Prioritize Rest and Quality Sleep: Sleep is vital for balancing the sympathetic and parasympathetic systems. Aim for 7-9 hours of sleep each night to allow your body to recover.

  • Engage in Play and Relaxation: Hobbies, spending time with loved ones, and creative expression can help activate the parasympathetic system and promote a sense of joy.

  • Spend Time in Nature: Reconnect with the natural world to help lower stress levels. Nature has been shown to reduce cortisol and improve overall well-being.

  • Practice Relaxation Techniques: Activities like meditation, yoga, or progressive muscle relaxation can stimulate the parasympathetic response and reduce stress.

  • Physical Movement: Exercise, even in small amounts, helps release tension, lower stress hormones, and activate the parasympathetic nervous system. Studies show that even 10 minutes of walking daily can have significant health benefits.

  • Set Healthy Boundaries: Recognize your limits and prioritize self-care. Setting clear boundaries helps protect your mental and emotional well-being from burnout.

    The Power of Radical Self-Care for Your Health

    Understanding the impact of stress on your body and learning how to balance your nervous system is a key part of taking back control over your health and wellness. Chronic stress doesn’t have to define your life. By practicing self-care, you can shift from survival mode to thriving—living in harmony with your body, mind, and spirit.

What strategies will you implement today to prioritize your well-being?

Healing, LIberation, Mental Health, Self-care, Somatics, Therapy, WholenessJoy Longmental health, therapy, Somatics, healing