Small Changes to Improve Stress Management

Ask your doctor: Fight? Flight or team up!

There’s no denying it’s been a stressful year for Naples residents. We’re still in the throes of the pandemic, a hurricane that left many residents without reliable phone, internet service -- or possibly a home -- and now we’re about to enter the rush of the holiday season. 

            When we talk over how to cope with these or any other challenges in life, I often remind my patients that when we're stressed, it affects every organ in our body. Our brain sends a signal to our adrenal glands to produce adrenaline. Adrenaline increases the heart rate, constricts blood vessels, and slows down other bodily functions that are deemed unnecessary to deal with the stressor. We respond to stress this way to help us react to that perceived threat.

            This is what we know as the "fight or flight response," and whether you're a WellcomeMD member or working with another health team here in Naples, you need a management plan for stress.

            When we are exposed to stress over a prolonged period, cortisol and adrenaline levels remain high. That can suppress our immune system and contribute to inflammation. We may physically experience back and neck pain from our muscles being tensed or stomach and digestive issues caused by processing food quickly. Hypertension, heart and lung disease, cancer, diabetes, depression, anxiety, obesity, immune disorders, as well as sexual and reproductive dysfunction can result. Stress can also interfere with our memory and ability to learn new things.

            Sure, you already know that following a healthy diet and exercise plan helps you stay physically healthy, but what techniques can work to help us stay mentally healthy? Small changes like establishing routines, maintaining a regular sleep schedule, incorporating regular exercise and natural light, and minimizing alcohol can all help improve our well-being.

            Deep breathing techniques like "box breathing" are a great way to manage stress and anxiety. It may seem like pseudoscience, but numerous studies show these techniques can help you cope with panic and stress when you feel overwhelmed. Focusing on your breath helps lower blood pressure and decrease cortisol, a stress hormone.

            With the current shortage of mental health professionals and resources, a trusting relationship with your primary physician is key. A good physician won’t immediately prescribe medication when you open up about sleepless nights, fatigue or worsening chronic conditions. Instead, he or she will take the time to ask questions that reveal patterns behind new or worsening ailments.

Dr. Diana Macian is board certified in Emergency Medicine and has treated a wide range of medical issues, from a bad cough to cardiac arrest and stroke. Before joining WellcomeMD, Dr. Macian worked in the Emergency Department at Naples Community Hospital on the frontline throughout the COVID-19 pandemic.

She attended medical school at the Uniformed Services University of Health Science and completed her residency at the Portsmouth Naval Medical Center. While serving throughout the Iraq and Afghanistan conflict, she developed a passion for veterans’ healthcare issues and providing outstanding medical services to those who have served our country.