Dealing with Stress Is a Balancing Act

by wayne persky

Founder and President of the Microscopic Colitis Foundation

Our paleo ancestors evolved as hunter gatherers and experienced stress in various forms. They learned to deal with the stress of hunger when times were lean, and locating food was difficult. They learned to live with the stress imposed by extreme cold, and excessive heat. 

And they learned to deal with the stress imposed by other predators, despite the fact that some of them were larger and stronger, naturally aggressive, and viewed humans as a dinner menu item. Our paleo ancestors learned to either outrun, outfight, or outsmart other predators in order to prevent being eaten themselves.

They developed the "fight or flight reflex",

and used it to their advantage, to enhance their survival. We inherited that instinctive behavior from them, and we mostly seem to use it (unwillingly) to create health problems for ourselves. Our paleo ancestors developed the fight or flight reflex as a tool to enhance their survival. Did it have any negative effects on them that might that might have manifested as chronic stress? We'll probably never know for certain, but there has been some degree of scientific investigation in this area.​

Currently, the concept of chronic stress in Paleolithic humans is an area of active research and debate among scientists. While it's challenging to gather direct evidence of psychological states from prehistoric times, there are several lines of indirect evidence that can be considered:

Survival required constant vigilance.

Paleolithic humans lived in environments that required constant vigilance and adaptability. They faced numerous threats, including predators, harsh weather, and competition for resources. The need for survival in such an environment likely triggered acute stress responses similar to the fight-or-flight instinct seen in modern humans. However, whether this translated into chronic stress is less clear.

Our paleo ancestors surely experienced frequent stress.

Some studies of skeletal remains suggest that Paleolithic humans experienced physical stress. Indicators such as bone lesions, dental enamel hypoplasia (defects in tooth enamel that indicate periods of stress during development), and other markers of malnutrition or disease can provide clues about the stressors faced by these populations (News staff. (2024, May 29).1 Of course, even though these might be markers of chronic stress, associating these with specific sources of chronic stress is challenging, because the environment and its sources of stress have changed so much since Paleolithic times.​

Paleo people may have had better social support.

Observations of contemporary hunter-gatherer societies can offer insights, though these groups are not perfect analogs for Paleolithic populations. Some studies suggest that while hunter-gatherers do experience stress, the nature of their stressors and their social structures might differ significantly from those of modern industrialized societies. For example, they may have had more social support and less social isolation, which can mitigate the effects of chronic stress.

Sources of stress in today's world are different.

From an evolutionary standpoint, the human stress response system developed to handle acute, short-term threats rather than chronic, prolonged stress. Modern humans often experience chronic stress due to factors such as socioeconomic pressures, work-related stress, and other persistent challenges that were likely less prevalent in Paleolithic times.​

So while it's plausible, and probably likely, that Paleolithic humans experienced stress, the specific types of chronic stress experienced by modern humans, driven by different and often more persistent stressors, might not have been as common (for our paleo ancestors).

The Fight or Flight Reflex

The fight or flight reflex is an automatic physiological response to perceived threats, triggering a rapid set of bodily changes designed to prepare an individual to either confront or flee from danger. This holdover from our evolution during the paleolithic period, where immediate physical reactions to threats were essential for survival, is still part of our instinctive behavior.​

When a person perceives danger, the amygdala, a part of the brain responsible for emotional processing, sends a distress signal to the hypothalamus. The hypothalamus activates the sympathetic nervous system by sending signals through autonomic nerves to the adrenal glands. The adrenal glands release adrenaline and noradrenaline into the bloodstream, causing immediate physiological changes including:

1. Increased heart rate and blood pressure to pump more blood to muscles and vital organs.
2. Dilated pupils to enhance vision.
3. Increased respiratory rate to supply more oxygen to the body.
4. Release of glucose from energy stores to provide quick energy.
5. Redirection of blood flow away from non-essential functions like digestion, towards muscles and limbs.​

Once the threat is perceived as over, the parasympathetic nervous system helps calm the body and return it to its baseline state.

But in the modern world,

as mentioned above, the fight or flight reflex can be triggered by non-physical threats, such as work stress, financial worries, or social pressures. Chronic activation of this reflex, without physical release or resolution, can lead to health issues such as the following:

1. Cardiovascular problems such as hypertension, heart disease, and increased risk of heart attack and stroke — continuous high blood pressure can damage arteries and lead to heart disease. Increased heart rate and blood pressure strain the heart, contributing to cardiovascular diseases. Chronic stress can lead to the buildup of plaques in arteries, increasing the risk of heart attack and stroke.
2. Metabolic issues such as diabetes and weight gain — stress hormones increase blood sugar levels, potentially leading to insulin resistance and type 2 diabetes. Stress can cause increased appetite and cravings for unhealthy foods, contributing to obesity.
3. Gastrointestinal problems such as irritable bowel syndrome (IBS), ulcers, and acid reflux — chronic stress can affect the digestive system, causing symptoms like pain, bloating, and altered bowel habits. Increased stomach acid and changes in gut motility can lead to ulcers and gastroesophageal reflux disease (GERD).
4. Mental health issues such as anxiety and depression — chronic stress can lead to persistent feelings of anxiety and depression, affecting overall mental well-being. Constant activation of the stress response can deplete neurotransmitters like serotonin and dopamine, contributing to mood disorders.
5. Sleep disorders such as difficulty falling asleep and staying asleep, leading to insomnia and poor sleep quality — lack of sleep further exacerbates stress, creating a vicious cycle.
6. Cognitive impairment such as impaired memory, attention, and decision-making abilities. — high levels of cortisol, a stress hormone, can damage the hippocampus, a brain region involved in memory formation.
7. Immune system suppression can lead to an increased susceptibility to infections and autoimmune diseases. Chronic stress suppresses the immune system, making the body more vulnerable to infections. Stress can reduce the effectiveness of vaccines and slow down the healing process. Chronic stress can exacerbate autoimmune diseases, where the immune system attacks the body's own tissues, such as rheumatoid arthritis and lupus.

Elite athletes learn how to use stress to their advantage.

A recent Medical Xpress article describes how many athletes consider stress to be a good thing (Mansell, 2024, July 15).2 Athletes who see stress as beneficial are more likely to perceive high-pressure situations as challenges rather than threats. This mindset can improve their mental health and performance, allowing them to thrive under pressure. Research conducted by Mansell and colleagues at Staffordshire University supports this, showing that interventions aimed at improving stress mindsets can reduce negative emotions and enhance performance.

Athletes across various disciplines face significant pressure from internal expectations, team dynamics, and audience scrutiny. At the elite level, where physical, tactical, and technical abilities are closely matched, psychology plays a crucial role in performance. Former England cricketer Stuart Broad famously stated that sport is "90% mental."

Mindset matters.

Performance psychologist Paul Mansell emphasizes that an athlete's mindset is central to their psychological approach. Renowned tennis champion Roger Federer illustrated this by noting that despite winning 80% of his matches, he only won 54% of the points, underscoring the importance of overcoming hard moments and managing negative energy. The concept of mindset, pioneered by psychologist Carol Dweck, refers to the lens through which individuals view challenges, including stress.​

Athletes consciously or subconsciously hold beliefs about stress that can significantly impact their performance and mental well-being. Those who view stress as enhancing are more likely to see high-pressure situations as challenges rather than threats, leading to better mental health and performance outcomes. This positive stress mindset helps athletes thrive under demanding circumstances.

Top athletes seem to benefit from a positive stress mindset.

Mansell's research at Staffordshire University supports the idea that a positive stress mindset can improve well-being and performance. In the podcast "Performing Under Pressure," international athletes often echo the sentiment that "pressure is a privilege". Former England youth footballers Ellie Wilson and Ella Tagliavini, for example, attribute their success to a "stress-is-enhancing" mindset. This approach encourages athletes to face high-stress situations, take responsibility, and back themselves to perform well, even if the process is challenging and the victories are "ugly".​

Recognizing the potential to alter deeply held beliefs about stress, Mansell and his colleagues developed the cognitive-behavioral intervention "Mindset: Performing Under Pressure". This program aims to enhance athletes' stress mindset, reducing negative emotions and highlighting the beneficial aspects of stress responses, such as adrenaline release and character building from previous challenges.

But stress and its effects have to be balanced.

While short-term stress can be beneficial, chronic stress is detrimental to health and performance. Mansell acknowledges this and emphasizes the importance of managing stress in a balanced and flexible way. Chronic stress can lead to inflammation, cardiovascular problems, mental health issues, cognitive impairment, and weakened immune function.

The bottom line appears to be:

A positive stress mindset seems to significantly enhance performance and mental health in certain high-pressure situations, such as major athletic (and possibly other highly competitive) events. But this approach has to be balanced with effective stress management strategies in order to prevent long-term health issues. While it may be true that a positive stress mindset benefits certain individuals (in highly competitive situations), for the vast majority of us, stress almost almost always imposes negative effects upon our health, while rarely offering any benefits.

References

1. News staff. (2024, May 29). New Research Sheds Light on Childhood Stress in Neanderthals and Paleolithic Humans. SCI.news, retrieved from https://www.sci.news/othersciences/anthropology/neanderthal-paleolithic-human-childhood-stress-12976.html

2. Mansell, P. (2024, July 15). The best athletes believe that stress is a good thing—and they embrace 'winning ugly,' says performance psychologist. Medical Xpress, Retrieved from https://medicalxpress.com/news/2024-07-athletes-stress-good-embrace-ugly.html?utm_source=nwletter&utm_medium=email&utm_campaign=daily-nwletter