Stress and the immune system

Experiencing stress is a part of our everyday lives. The definition of stress is “the non-specific response of the body to any demand for change”. (Brannon & Feist, 2010). Sources of stress are physiological, biological, psychosocial and environmental, which can manifest into physical illnesses such as arterial damage, limiting the supply of blood to the heart, and autoimmune disease.

Certain types of stress responses can influence the immune system via the nervous system. The action of our integrative autonomic-immune physiological processing includes heart rate, blood pressure, respiration, digestion and sexual arousal, which determines how the immune system reacts with an individual coping response, mediating the relationship between stress and autoimmune disease. (Kenney & Ganta, 2014). Chronic stress induces an inflammatory response. The role of the immune system is to distinguish between the body and harmful antibodies to attack and protect the body against harmful antigens. (Odgen, 2007). If the immune system mistakes the body as harmful antibodies, it is the basis of autoimmune disorders. If I look back on my story the sources of my stress were environmental and psychosocial. I began life in an orphanage, I had my first 8 months there, science identifies that the most important brain development that sets up the rest of your life is the first six months. My childhood was full of abuse. At the age of 11, I was diagnosed with Lupus. I believe that because I was never given the chance to become attached to someone because I was left to cry and sit in my own shit for hours on end. One quote that resonates with my childhood is “It was like I stood up in my cot and realised the only person I could rely on was myself!”. (Nelson, 2014) We learn to cope with stress in our own way. The definition of coping is “any cognitive or behavioural effort that individual users to manage specific circumstances which are assessed and deemed beneficial.” (Weiten, Dunn & Hammer, 2012). Our personality dictates how we cope. An individual who is chronically grumpy and is often hostile towards others are more is likely to develop an illness that is stress-related. Here are some of the personality types:

Type A: Have a strong competitive nature, in patience and time urgency, anger and hostility, insecurity, ambition, hard-driving, strive for perfectionism. Type As has an increased risk of coronary disease.

Type B: Learned pessimism, distress-prone. Interprets events as personally caused. Persuasive. Are compulsively preoccupied with the future.

Survivor: I think all of us with autoimmune are survivors! Personal hardiness may be learned from a crisis and major life event such as being diagnosed with a chronic illness and learning how to navigate your new life with chronic illness. Survivors are able to emerge from the experience with previously unknown strengths and abilities and find value. Which type of personality do you think you think you are?

Stress Management Stress management involves the identification of the stressor/s, using tools, strategies and techniques to reduce the negative impacts stress has on an individual’s wellbeing. Here is a list of types of strategies and tools to help manage stress

Meditation Meditation is used as a technique for avoiding negative and distracting thoughts and encouraging your body and mind in a relaxed state of awareness. It’s also to encourage your mantra that you will build your self-esteem a self-awareness. To help you choose your mantra, ask yourself, “What is it you need? My self mantras are, “I am strong and I can do this!” “I believe in myself!” “I am loved!”

Relaxation A relaxation response involves a series of physiological changes, which includes, a decrease in heart rate, respiration rate, blood pressure, skeletal muscle tension, metabolic rate and consumption, anxiety and other distressful behaviours, and the list goes on, let's move into what relaxation increases: Skin resistance, alpha wave activity to the brain. Relaxation means “a state of being free from tension and anxiety.” (Bourne, 2010) Try a practice of deep relaxation for twenty to thirty minutes a day, maybe in the evening if you’re winding down your evening before bed. If you continue this it will end up just being part of your everyday. Two examples of relaxation are: Abdominal Breathing: Breathing from the abdomen. if you breathe more fully and deeply, there will be greater feelings of connectedness between mind and body. Abdominal breathing encourages awareness of the whole body. Yoga: “The unity of the heart, mind and body.” (Bourne, 2010). Yoga is an elaborate system, for personal transformation, increasing self-awareness, such as a vegetarian diet, stretches or poses that are to control breathing, concentration and deep meditation. Yoga is an effective process if you are wanting to get more active, increase flexibility and relaxation.