The Psychology Behind Stress

From Dr. Mark Hyman, Author of Eat Fat, Get Thin

Everybody feels stress and knows it intimately, but very few of us think about what stress actually is.

Stress is a thought. That’s it. No more, no less. If that’s true, then we have complete control over stress, because it’s not something that happens to us but something that happens in us.

The dictionary definition of stress is, “bodily or mental tension resulting from factors that tend to alter an existent equilibrium.” It is your thoughts out of balance.

The medical definition of stress is, “the perception of a real or imagined threat to your body or your ego.” It could be a tiger chasing you or your belief that your spouse is mad at you (even if he or she is not). Whether it is real or imagined, when you perceive something as stressful, it creates the same response in the body.

A cascade of adrenaline, cortisol, and other stress hormones floods your system, raising your heart rate, increasing your blood pressure, making your blood more likely to clot, damaging your brain’s memory center, increasing belly fat storage, and generally wreaking havoc on your body.

The operative word here about stress is that it is a perception, also known as a thought or point of view. There are objective stressors, to be sure—war, death of loved ones, financial troubles, starvation, dental work. But how these affect us determines our body’s stress response. Imagine Woody Allen and James Bond, each with a gun pointed at his head – same external stressor but entirely different responses.

When I was very sick with chronic fatigue, barely able to work, a single father with two kids, thinking I had to go on disability, I worried constantly. I couldn’t sleep and everything seemed stressful. Then, a wise man told me I had to stop worrying. I argued with him strenuously, providing a comprehensive list of all the real external events that were stressful to me. He just kept repeating that worrying was toxic; he said, what really mattered was how I viewed the situation, and he kept telling me I just needed to stop worrying.

And slowly, very slowly, I trained myself to watch my thoughts, my perceptions, and when a stressful thought came into my head, I stopped, took a deep breath, and just let go. It’s like a muscle: it gets stronger the more you use it, but if you let go, it relaxes.

But of course, life takes over and things happen, all the “D’s:” divorce, death, deadlines, demands, dumb thoughts, and dumb schedules. And as anyone does, I get sucked in to negative thinking, which creates stress in my body. My sleep gets interrupted, my muscles get tight, my mood gets cranky, but then I breathe and remember that stress is all in my head.  We get so attached to our way of thinking, to our beliefs and attitudes about the way things should be or shouldn’t be, that it makes us sick.

This doesn’t mean that I don’t respond to injustice or experience intense feelings of joy, happiness, sadness, loss, or pain. I do. But I try just to be fully in them when they come, then experience the next moment, then the next and the next, and just show up with my whole self with love and attention. That’s the only thing I can do.

Most people, when they look at my life, think I’m crazy and wonder why I’m not more stressed – running a medical practice; writing books and blogs; teaching all over the world; working on health policy; volunteering in Haiti, churches, and orphanages; being a father, son, brother, partner, friend, boss, and more. But it’s actually quite simple. I don’t worry about things much. I simply wake up and do the next thing as best I can.

And when things get out of control, which they do, I simply make a gentle U-turn. It’s like a GPS for my soul. Your GPS doesn’t yell at you and call you stupid or judge you for taking a wrong turn. In the sweetest voice imaginable, the GPS reminds you to take the next possible U-turn.

Each of us has to find out how to make our own U-turn. There are some wonderful ways I have discovered that work very well for me!

Here’s how I make my U-turns (and I try to pick one or more each day):

  1. Move. The best way to burn off the stress hormones without having to change your thinking is to move and sweat. Run, dance, jump, ride, swim, stretch, or skip—do something vigorous and lively. Yoga is also fabulous, as it combines movement and breathing.
  2. Breathe. Most of us hold our breath often or breathe swallow, anxious breaths. Deep, slow, full breaths have a profound affect on resetting the stress response, because the relaxation nerve (or vagus nerve and not the Las Vegas nerve) goes through your diaphragm and is activated with every deep breath. Take five deep breaths now, and observe how differently you feel after.
  3. Bathe. For the lazy among us (including me), an UltraBath is a secret weapon against stress. Add 2 cups of Epsom salt (which contains magnesium, the relaxation mineral), a half-cup of baking soda, and 10 drops of lavender oil (which lowers cortisol) to a very hot bath. Then, add one stressed human and soak for 20 minutes. Guaranteed to induce relaxation.
  4. Sleep. Lack of sleep increases stress hormones. Get your eight hours no matter what.  Take a nap if you missed your sleep. Prioritize sleep.
  5. Think Differently. Practice the art of noticing stress, noticing how your thinking makes you stressed. Practice taking deep breaths and letting go of worry. 

8 thoughts on “The Psychology Behind Stress

  1. Thank you, I needed this. Had the beginnings of bell’s palsy last week. Stress and anxiety have overtaken me due work. Trying to change and this really helps.

  2. Excellent suggestions that everyone can do. Hardest one is controling your thoughts but it can be done with focused practice. Thanks Dr. Hyman for giving so much of yourself to our world. 🙂

  3. Very good article, thank you. I am conflicted, because I feel the truth in your words, but at the same time my brain if offended (if that makes sense)? I really want to fully learn to live with no stress and worries, but dont know where to start. If stress is only a thought, how do I convince my body of that? Because the things that has happened to me is real…… horrific childhood with sexual abuse, violence, alcohol…12 surgeries through my life, where I almost died from one due to internal bleeding. financial loss because of an accident where I got a permanent disability and had to close my business etc. etc. I am diagnosed with chronic severe stress and adrenal fatigue, but I am a firm believer, that we create our own life and really want to live life to the fullest. SO my point is….how do I fully integrate your teaching/words so my brain/body really believes it and dont act out in stressful situations? It takes me forever to recover from even the smallest things.

    1. Hi Jannie 👋

      I’ve recently been learning about Neuroplasticity Retraining for the brain. Have you heard of it? I am now learning from Annie Hopper and her DNRS “Dynamic Neural Retraining System” via dvds and book. Wow! Truly life changing stuff. I also grew up w 12+ surgeries and childhood trauma, as well as exposure to toxic mold. Anyways, I’m learning that I have a limbic system brain injury which causes my limbic system to over-react at the slightest “threat”. Makes sense, right? I am now learning how to retrain my brain and heal. For the next 6 mos I will be in DNRS-Bootcamp 😉 Finally looking forward to a life free from over reactions of the limbic system caused by trauma and biotoxic exposures.

      Not sure if this resonates with you but it might be worth taking a glance at. I am not with this company in any way, this is just my honest experience that I wanted to share in case it helps you.

      Many blessings, Jaime

  4. Great article!Thanks!
    We cannot control our thinking more than we can control our heartstrings.Thought just comes and goes all day long.(and night)
    Knowing that it is your thinking that stresses you out and not your circumstances is what makes ALL the difference.
    Try it!!!

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