Keys to Well-Being in Today’s World

Photo by Thomas Kinto

We exist in a sympathetic dominant society. What does this mean? Many of us find ourselves in a constant state of hyper-vigilance and urgency. We are confronted with a polarized political landscape, increasing violence, and numerous epidemics ranging from mental health issues to climate crises. All of this unfolds while we navigate a productivity-driven culture that demands we continue to perform and work, even amid such significant challenges. This reality often leaves us in a state of heightened stress.

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: Take a moment to pause, listen, and tune into your feelings to identify when you’re out of balance and experiencing fight-or-flight responses.

  • Practice Deep Breathing: Incorporate deep, slow breaths to activate your parasympathetic nervous system. Techniques like diaphragmatic breathing, which emphasizes deep abdominal breathing rather than chest breathing, can be beneficial.

  • Prioritize Intentional Rest & Restorative Sleep: Quality sleep is essential for maintaining a healthy balance between the sympathetic and parasympathetic systems.

  • Engage in Play: Life should not be solely about work! Participate in enjoyable and relaxing activities, such as hobbies, spending time with loved ones to help activate the parasympathetic system.

  • Spending Time in Nature: Our disconnection from nature has intensified stress levels in various ways. Being outdoors can be soothing and help restore balance to the body.

  • Utilize Relaxation Techniques: Practices such as meditation, yoga, and progressive muscle relaxation can stimulate the parasympathetic response and reduce stress.

  • Move Your Body: Take part in mindful and enjoyable physical activities to aid in stress relief. A study published in JAMA found that just 10 minutes of daily walking promotes longevity.

  • Set Healthy Boundaries: Recognize your limits and remember that you are a human being with needs, not a machine.

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