What if embracing stress, instead of battling it, could lead to a healthier, more resilient life? Embark on a journey with seasoned fitness expert Kris Harris, as we explore the complexities of stress - its causes, impacts, and surprisingly positive sides. From alarming statistics about stress in American workplaces to the physical and mental toll it takes on our health, we uncover the dark underbelly of this pervasive phenomenon. But hang tight, it's not all bad news. Unveiling the concept of 'eustress' or positive stress, Kris nudges us to reframe our perspective and see stress as an essential part of our survival instincts.
Get ready to delve deeper into the science of stress, as we outline the varied stressors we encounter and how they trigger responses in our bodies. We break down the physiology of stress, unmasking its connection to a host of disorders and diseases, including depression, diabetes, cancer, and more. But that's not where we stop. The second half of the episode offers a refreshing take on stress management, introducing the concept of mindfulness. Learn how this practical tool, with its seven major pillars of practice, can help in cultivating non-judgmental awareness of our thoughts, sensations, and emotions. Finally, empower yourself with practical tips and strategies that can help you navigate the stressful landscapes of life with grace, resilience, and a renewed sense of self-understanding. Tune in to Kore Kast, as we equip you with knowledge, understanding, and tools to live a healthier, lower-stress life.
What if embracing stress, instead of battling it, could lead to a healthier, more resilient life? Embark on a journey with seasoned fitness expert Kris Harris, as we explore the complexities of stress - its causes, impacts, and surprisingly positive sides. From alarming statistics about stress in American workplaces to the physical and mental toll it takes on our health, we uncover the dark underbelly of this pervasive phenomenon. But hang tight, it's not all bad news. Unveiling the concept of 'eustress' or positive stress, Kris nudges us to reframe our perspective and see stress as an essential part of our survival instincts.
Get ready to delve deeper into the science of stress, as we outline the varied stressors we encounter and how they trigger responses in our bodies. We break down the physiology of stress, unmasking its connection to a host of disorders and diseases, including depression, diabetes, cancer, and more. But that's not where we stop. The second half of the episode offers a refreshing take on stress management, introducing the concept of mindfulness. Learn how this practical tool, with its seven major pillars of practice, can help in cultivating non-judgmental awareness of our thoughts, sensations, and emotions. Finally, empower yourself with practical tips and strategies that can help you navigate the stressful landscapes of life with grace, resilience, and a renewed sense of self-understanding. Tune in to Kore Kast, as we equip you with knowledge, understanding, and tools to live a healthier, lower-stress life.
Hello and welcome to season two of the Kore Kast. We're so happy to be back. I'm your host, Kris Harris, a certified personal trainer and Pilates instructor with over 17 years of experience Working to help my clients increase their strength and flexibility, recover from injury, feel better and improve their overall health. In this week's episode, we're going to discuss mindful ways to manage stress.
Kris Harris:Numerous studies have shown that chronic stress can have a significant impact on our bodies. Statistics show around 1 million Americans miss work each day because of stress. 55% of Americans are stressed during the day, 94% of workers report feeling stress at work and 63% of US workers report that they are ready to quit their job due to work-related stress. Stress effects are physical and mental health in many ways, so we're going to take a look at some of those ways now. One well-known effect is the release of stress hormones such as cortisol, which can lead to increased blood pressure and heart rate. Prolonged exposure to stress hormones can also weaken our immune system, making us more susceptible to illnesses. Research has linked chronic stress to an increased risk of developing cardiovascular disease, including heart disease and stroke. Stress can also contribute to the development or exacerbation of conditions such as obesity, diabetes and gastrointestinal disorders. It's clear that stress can take a toll on our physical health, highlighting the importance of stress management in maintaining overall well-being. Other studies have shown that chronic stress can have a negative impact on our mental health. It's been linked to an increased risk of developing anxiety disorders, depression and other mood disorders. Stress can also impair cognitive function, affecting our ability to concentrate, make decisions and solve problems. Stress can disrupt our sleep patterns, leading to insomnia and poor sleep quality. Lack of sleep, in turn, can further contribute to stress and negatively affect our mental and emotional well-being. It can affect our relationships and social well-being, hindering our ability to connect with others and engage in social activities, ultimately affecting our overall sense of belonging and support. So by understanding the effects that stress can have on our bodies, minds and social well-being, we can take some proactive steps towards managing it and improving our overall well-being.
Kris Harris:So stress, according to the American Council of Exercise, defines as a person's reaction to the various experiences and events of everyday life. The long-term biological and psychological consequences of stress are largely dependent on one's perception of and reaction to events. Stress, as it was initially defined as it pertains to health and well-being, was put forth by endocrinologist Hans Sehld, and he reported that stress is the non-specific response of the body to any demand. Stress is not always a bad thing. Positive stress, or eustress, is often seen as beneficial and is short-lived, and it's perceived within an individual's coping abilities. It's often marked by feelings of excitement, meaningful challenge and focused energy, for example, the excitement a person might have prior to running a big race or competing in a big event. Distress, on the other hand, is a more severe and negative kind of stress, and it can occur in both long-term and short-term. It's perceived as being out of a person's coping ability and is marked by a person feeling overwhelmed, and it can be very demotivating with significant psychological and physical disruption. So there's several different types of stressors.
Kris Harris:Stressors are defined as a stimulus that changes the body's homeostasis and triggers arousal. Stressors can be emotional, physical or psychological, and stressors can bring about different responses in different people. They can be categorized as internal or external. So an example of external stressors are interpersonal relationships, major life changes, physical environment, social settings, financial constraints, unforeseen events, professional demands, household commitments or academic expectations. Internal stressors are self-induced and include in individuals' attitudes, beliefs, expectations, feelings of uncertainty and current emotional state. Stress can also vary in the length of times it's experienced.
Kris Harris:Acute stress is short-term and is transient in nature. It will recede after a brief period. It's part of our biological design for survival and safety. It's what we call instinctual in nature and it allows for an immediate response to a stressor. It generally doesn't lead to long-term health consequences. It's been shown that the right amount of stress can actually be beneficial for improving performance.
Kris Harris:On the other hand, chronic stress is persistent and lasts for extended periods of time. The enduring and intense nature of this type of stress plays a significant contributing factor to the development and exacerbation of a wide range of diseases and disorders. Lifetime stress exposure is defined by the American Council of Exercise as the total sum of life events and chronic difficulties that a person has experienced over the course of his or her life. A person's evaluation of the balance of perceived demands and perceived resources to cope with the stressor is believed to be the basis for their individual stress response. So we're going to take a look at stress from a mind-body perspective and we're going to kind of break down the physiology of stress. The various systems of the body are constantly working to try to maintain homeostasis or internal balance. So when the body encounters a stressor, an adaptive physical response is triggered in hopes of restoring equilibrium. The neurochemical response ends when the challenge to homeostasis goes away. If it's chronic, it can result in a host of disorders and diseases.
Kris Harris:Stress has been shown to be contributing factor in the development of many physical and mental health conditions, including anxiety or disorders, asthma, arthritis, depression, cardiovascular disease, stroke and certain types of cancer. According to the American Council of Exercise, long-term change and conditions that may develop, worsen or be impacted in some way because of the excessive and ongoing activation of the stress response include altered emotions. Serotonin, which is a neurotransmitter responsible for mood. Levels of that can be reduced, which can negatively affect feelings of pleasure and can decrease one's quality of life. Also, reproductive problems Increased cortisol, or that stress hormone, can suppress reproductive function, which may play a role in fertility-related issues. There's also increased risk for osteoporosis. Elevated levels of cortisol can inhibit bone remodeling and decrease bone mineral density. Increased insulin resistance that increased cortisol can change the way the body reacts to insulin, which can contribute to the development of type 2 diabetes. Gastrointestinal issues Increases in cortisol can change the composition of the gut microbiome and over time it can contribute to conditions like irritable bowel syndrome, which include cramping, bloating, constipation and diarrhea. Cardiovascular dysfunction that includes hypertension or continually elevated blood pressure, which contributes to the development of vascular disease and increases the risk of heart attack and stroke.
Kris Harris:Chronic pain Stress can cause increase in the severity of joint and muscle pain and can intensify chronic conditions like arthritis. Chronic inflammation is where ongoing stress elevates the levels of glucocortiscerides and releases the anti-inflammatory psychotines from the immune cells, which can become disinhibited and causes a state of chronic, low-grade inflammation. Weight gain, appetite levels increase when cortisol levels are elevated. We reach for simple carbohydrates as fuel sources to replenish depleted energy levels. That increased hunger level can lead to overeating, which causes weight gain and headaches. Muscle tension that it can occur as a result of ongoing stress can lead to tension and migraine headaches. So we're going to take a look at approaching stress management in a mindful way.
Kris Harris:Mindfulness is defined as a non-judgmental awareness of the sensations, thoughts and emotions of the present moment. Mindful awareness, or the ability to be fully present with what's transpiring around oneself and within oneself, is a service of self-understanding and is a critical component not only of managing stress, but also starting and supporting meaningful behavior change. There's seven specific attitudinal factors that serve as major pillars of mindfulness practice. The first one is non-judging. What this means is being an impartial witness to one's own experience. It means being aware of thoughts as they arise, irrespective of what these thoughts may be positive, negative or neutral. Number two is patience Be in the present moment and allow things to emerge and unfold in their own time within a larger context. Number three is have a beginner's mind letting go of thoughts or what a person believes to see how things really are, being in the present moment and receptive to new and unique possibilities. Number four is trust. This means honoring one's own wisdom, feelings, intuition and experiences, and it means being able to trust them to provide the guidance and facets of one's life, irrespective of any particular outcome. Number five is non-striving Paying attention to oneself moment to moment, without choosing to strive towards a particular outcome. Number six is acceptance Embracing things, including oneself, as they truly are instead of how you may like them to be, and recognizing that doing this is an important step towards making meaningful change. Number seven letting go, acknowledging and embracing the dynamic and fluid nature of life, and the nature of life shifting and changing without any attachment to any aspect of the experience. Number eight is generosity giving time, energy and attention to others while practicing self-compassion and gratitude. And number nine is gratitude expressing that appreciation and maintaining a sense of wonder for the unfolding mysteries of life. So these nine attitudes can be awakened within a person's heart and mind through regular mindfulness practice. So we're going to take a look and explore some mindful practices. In our fast-paced world, filled with constant distractions and never-ending-to-do lists, finding inner peace and tranquility can seem like an elusive goal. However, by embracing mindful practices, we can embark on a transformative journey that leads us to a more balanced and fulfilling life.
Kris Harris:Mindfulness is not a mere buzzword. It's a way of life that invites us to fully engage with the present moment, cultivate self-awareness and foster a deep connection with ourselves and the world around us. At its core, mindfulness is the art of paying attention with intention and without judgment. It encourages us to slow down and savor each moment, whether joyful or challenging. By practicing mindfulness, we learn to observe our thoughts, feelings and sensations without getting caught up in them. This non-judgmental awareness allows us to respond to life's ups and downs with greater clarity and compassion.
Kris Harris:One of the most accessible ways to explore mindfulness is through meditation. Meditation is not about emptying the mind or attaining a state of complete stillness. Rather, it is about gently redirecting our attention to the present moment. Through regular meditation practice, we cultivate the ability to anchor ourselves into the here and now, free from the grip of worries about our past or future. Another powerful mindful practice is mindful breathing. Our breath serves as an anchor, grounding us in the present moment. By bringing our attention to the sensation of each inhale and exhale, we become more attuned to our bodies and the present reality. This practice not only helps us stay centered, but also provides valuable tools for managing stress and anxiety.
Kris Harris:Mindful eating is yet another transformative practice that encourages us to savor and appreciate the nourishment we receive from food. By eating slowly, paying attention to the flavors, textures, smells and other things, we are not only enhancing our enjoyment of the meals, but also developing a deeper connection within our bodies and the sustenance that they require. Mindful eating can foster a more positive relationship with food, promoting healthier choices and preventing overeating. Beyond these practices, mindfulness can permeate all aspects of our life. Engaging in activities with full presence, whether it be walking, cooking or even listening to others, allows us to fully immerse ourselves in the richness of the experience. Mindfulness invites us to let go of multitasking and instead focus on one thing at a time, fostering that sense of calm and productivity.
Kris Harris:Remember that exploring mindful practices is not a one-size-fits-all journey. It's an individual path that can be tailored to our unique needs and preferences. Some may find solace in nature, cultivating mindfulness through hikes or gardening. Others may explore mindful movement practices such as yoga or Tai Chi, where the body becomes a vessel for mindfulness. The possibilities are endless and the key is to find what resonates with you personally.
Kris Harris:As we embark on this journey of mindfulness, we begin to realize the profound impact it has on our overall well-being. It allows us to cultivate that self-compassion, reduce our stress, improve our focus and nurture our relationships. Mindfulness helps us embrace life's challenges with equanimity, enabling us to respond rather than to react impulsively. Ultimately, it leads us to a deeper understanding of ourselves and the world, fostering a sense of interconnectedness and compassion. So let's embark on this journey of exploring mindful practices with an open heart and a curious mind, and let us embrace the present moment, savoring each experience and nurturing our inner harmony. And by doing so we can unlock the transformative power of mindfulness and discover the joy of living with intention, compassion and authenticity. Exploring mindful approaches to stress offers us a powerful toolkit for navigating life's challenges with grace and resilience. And by embracing those practices, such as mindful breathing, meditation and mindful eating, we can cultivate that deeper sense of self-awareness and inner peace. And these practices not only help us manage stress, but they also foster that profound connection with ourselves and with the world around us. Let's embark on this journey of mindfulness as we discover the transformative power it holds in bringing balance, clarity and serenity into our lives.
Kris Harris:I like these quotes the father of mindfulness, tik-nan-han, about summing it up for what we've just talked about today. One of the quotes is the present moment is the only time over which we have dominion. The second quote is the most precious gift we can offer others is our presence. When mindfulness embraces those we love, they will bloom like flowers. And the third we have more possibilities available in each moment than we realize.
Kris Harris:Thanks for joining me for this week's episode of the Kore Kast. Be sure to join me for next week's episode. You won't want to miss it. Subscribe or follow the Kore Kast on all major platforms so you don't miss any episodes. Check out our YouTube channel at Kore-fitnessaz or follow us on our Instagram page at Kore underscore, fitness underscore az. And that is core with a K. Also, we have a great website, www. k ore-fit. com for great resources on exercise, health and wellness, pilates and more. Our core fitness workout channel is brand new. Check it out. It's great. We love it. If you're enjoying this podcast, please consider clicking the link in the description below to show your support. We will see you next time. Thanks for joining me. Have a great day!