A combination of internal and external stress can trigger feelings and behaviors that are part of a stress reaction. Stress can cause psychosomatic reactions in the body. So being able to respond to stress in adaptive and healthy ways can reduce the negative impact of stress. Below is a chart adapted from Dr. Kabot-Zinn’s book that compares a maladaptive response to stress with a healthier, mindful response.

Mind Perception Appraisal

Body Cardiovascular Musculoskeletal Nervous System Immune System

Reacting to Stress                         vs. Fight or Flight Alarm reactivity

Responding to Stress Mindfulness: Appraisal of thoughts, feelings, and perceived threats Awareness Relaxation

Stress Reaction Hypothalamus Pituitary Adrenals Leads to acute hyperarousal Internalization of stress Inhibition of the stress reaction Becomes disregulation and maladaptive coping: hyperarousal, arrhythmia, sleep disorders, chronic headaches, backaches, anxiety Self-destructive behaviors: overworking, hyperactivity, overeating, substance dependency

Stress Response Hypothalamus Pituitary Adrenals Possible arousal, but also an awareness of the body: muscle tension, breathing An awareness of the full context includes: emotion-focused strategies, problem-focused strategies, seeing options, quicker recovery of mental equilibrium, homeostasis Calmness and balance of mind

Breakdown Physical/psychological Exhaustion Loss of drive, enthusiasm Depression Genetic predispositions for heart attack, cancer

The author of this article, and founder of the Therapyinla.com website, Joyce Parker, passed away in 2011. To honor her we are keeping her articles posted at this website.