Given how humans have treated each other and the earth in our lifetime—honestly, pretty poorly—it’s normal to feel stressed out sometimes. But let this be your loving reminder: your sacred vessel is not designed to be in constant survival mode!
Though built to handle short bursts of stress, our bodies were never meant to endure chronic, long-term stress, also known as “survival mode.” While stress served our ancestors in veritable survival situations, modern life has many of us trapped in a constant fight-or-flight state. According to the American Psychological Association’s “Stress in America” report, 75 percent of Americans feel moderate to high levels of stress, particularly about finances, work, and health.
This survey finds that stress is a significant and persistent issue for many Americans year after year. It’s troubling that as many as one in three adults in the U.S. feel perpetually stuck in survival mode. So, how do we stop this stress cycle and restore balance to our bodies? Today, we’ll explore the science behind the stress response system, cortisol, and holistic hacks to manage today’s inevitable stressors better.
Understanding Cortisol + the HPA Axis
The body’s response to stress is intricately regulated by the hypothalamic-pituitary-adrenal (HPA) axis, which includes the hypothalamus, pituitary gland, and adrenal glands. This axis serves as a command center for the body's stress response. When the hypothalamus detects stress, it signals the pituitary gland to prompt the adrenal glands to release cortisol and adrenaline into the bloodstream. This system is designed for short-term stress management, but chronic stress can lead to persistent cortisol production, disrupting overall hormonal balance and bodily functions.
Stress Hormones + Their Effects
Cortisol, dubbed “the stress hormone,” is essential in the stress response. It mobilizes energy by converting protein into glucose and elevating blood sugar levels, providing immediate energy for the brain. Additionally, it releases fatty acids to fuel muscles. However, when cortisol levels remain elevated due to chronic stress, the consequences can be detrimental. Prolonged high levels of cortisol can suppress the immune system, increase inflammation, and contribute to a range of health issues, including anxiety, depression, hypertension, fatigue, and weight gain. This state can also lead to adrenal fatigue, where the adrenal glands become overworked and struggle to produce sufficient cortisol.
Though cortisol is the primary stress hormone, it is not alone in this role. Catecholamines, including adrenaline and noradrenaline, are released during the fight-or-flight response, preparing the body to react to immediate threats. While these hormones are beneficial in the short term, chronic exposure can have serious consequences, such as muscle breakdown, hypertension, and suppressed immune function.
Elevated cortisol can also lead to significant psychological and physical symptoms, including anxiety, chronic fatigue, and hormone imbalances that can manifest as premenstrual syndrome (PMS), infertility, and polycystic ovary syndrome (PCOS). Thus, effectively managing stress is critical, as unchecked stress can disrupt multiple bodily systems.
The HPA Axis + Hormonal Balance
The HPA axis does more than regulate stress; it plays a pivotal role in maintaining hormonal equilibrium. When functioning correctly, the HPA axis helps to balance hormones that align the body and mind. Imbalances within this system can lead to mood disorders and various physical ailments. Hormones are often described as the “molecules of consciousness,” influencing everything from mood and perception to sleep cycles and emotional bonds. Ancient cultures recognized the spiritual significance of the HPA axis, often linking it to the concept of the “third eye,” a metaphor for consciousness and perception.
The Subtle Functions of the HPA Axis
The nutritional benefits of adaptogens extend far beyond modern scientific understanding. Their use in addressing mental, physical, and spiritual health dates back millennia. Recent studies have uncovered their normalizing effects on oxidative stress, metabolic function enhancement, and immune system support. Historically, adaptogens were revered not only for their physical benefits but also for their profound spiritual significance.
Most adaptogenic herbs exert regulatory effects on the endocrine and hormonal systems, potentially linked to their spiritual and emotional properties. Hormones are crucial biopeptides that govern our awareness, mood, perception, and sleep rhythms. Essentially, they are the gateways through which we experience ourselves and the world.
The hypothalamus, about the size of an almond and located behind the optic glands, plays a central role in this system. It is a vital link between the nervous and endocrine systems, influencing the pineal gland, which regulates sleep and emotional health. In ancient traditions, the pineal gland is often regarded as the “god center,” where consciousness and spirit converge. Its activation prompts the secretion of neurohormones that regulate pituitary function, further connecting the mind and body.
In a modern world characterized by high stress, comprehending the HPA axis and its interaction with cortisol is crucial for effective stress management and overall health. This axis plays a key role in maintaining hormonal balance, underscoring the importance of stress management strategies to foster mind-body wellness. Understanding how this system functions provides valuable insight into optimizing our health in an ever-challenging environment.
The Multi-Layered Stress We Face
While the body is designed to handle short-term stress, chronic stress overwhelms its ability to function optimally. Continuous activation of the HPA axis and SAS can suppress immune function and increase susceptibility to various health conditions, including hypertension, heart disease, insomnia, and obesity. Furthermore, chronic stress disrupts the neuroendocrine system, which regulates hormones such as ACTH, DHEA, and TSH. This disruption contributes to fatigue, mood disorders, and hormonal imbalances, compounding the adverse effects of stress on overall health.
As the year draws to a close, stressors often accumulate in layers, affecting us physically, emotionally, and spiritually. It’s not just the rush of end-of-year responsibilities or the hustle of daily life—stress can take on more complex forms. Physical stress might come from recovery after illness or injury, while emotional stress may stem from feelings of overwhelm or anxiety. On a deeper level, spiritual unrest can manifest when we feel disconnected from our sense of purpose or meaning in life. In these moments, the body and mind require holistic support, and adaptogenic herbs offer long-term solutions to help address stress on multiple levels.
Physical stressors, such as intense activity, chronic pain, or prolonged illness, place a heavy burden on the body. During these times, the body requires extra resources to heal and recover. Adaptogenic herbs like Suma (Brazilian ginseng) potently support the immune system, reduce inflammation, and promote adrenal health. The powerful compounds in adaptogens not only help the body fight off infections but also enhance recovery from physical strain, making it easier for the body to bounce back from the wear and tear caused by long-term stress.
On the spiritual plane, stress may appear in subtler yet more profound ways. A lack of fulfillment or connection to purpose can leave you feeling spiritually depleted. This type of stress often manifests as anxiety, lethargy, or a general sense of disconnection from life’s deeper meaning. Herbs like Tulsi (holy basil) and mushrooms like Reishi have long been revered for their ability to nurture spiritual well-being. By bringing peace and clarity, these herbs help quiet the mind and support reconnecting with a more meaningful sense of purpose. By combining physical and spiritual support, adaptogens provide a pathway for holistic healing in times of stress.
The Sources of Stress
Stressors can come from many different angles. Stress is not experienced uniformly and can manifest at any time. It often comes and goes, and many other stressors can easily affect us without noticing. Modern-day culture is experiencing unusually high volumes of stress from the environment—perhaps the highest volumes in recorded history. Toxins in our water, air, food, and atmosphere contribute significantly to higher stress levels in our bodies and minds.
Here’s a summary of a few of the various forms stress can take:
- Biological Stressors: Bacteria, mold, viruses, and other pathogens
- Chemical Stressors: Exposure to toxins, pesticides, heavy metals, and synthetic chemicals
- Consumable Stressors: Processed foods, alcohol, drugs, and mineral-depleted diets
- Environmental Stressors: Pollutants in the air, water, and soil, as well as electromagnetic radiation
- Psychological Stressors: Anxiety, depression, grief, and trauma
- Physical Stressors: Intense physical activity, pain, and recovery from injury
- Spiritual Stressors: A lack of purpose or spiritual fulfillment
By identifying the sources of our stress, we can begin to address them holistically and head-on. A healthy lifestyle, adaptogenic herbs, and a positive mindset are empowering natural pathways to help us lead more fulfilling, balanced lives.
Adaptogenic Anatomy
Here is where adaptogens, known for their ability to regulate the HPA axis, come into play. Adaptogens are a class of herbs that support the body’s ability to cope with stress by modulating the HPA axis and balancing cortisol levels. They help the body adapt to stress by stimulating or calming the HPA axis, depending on the body's needs. Adaptogens have been shown to support adrenal function, combat adrenal fatigue, restore balance to the body’s stress response, and much more. This category of herbs offers a powerful, natural way to strengthen the body’s resilience against chronic stress.
Adaptogens are remarkable substances with complex chemical profiles that help the body navigate stress. These compounds enable the body to adapt to various stressors, including physical and emotional challenges. For example, triterpenoid saponins, found in herbs such as Ginseng and Astragalus, mimic adrenocorticotropic hormone (ACTH), a key regulator of cortisol levels. This action not only supports immune function but also helps reduce inflammation, promoting recovery from stress and illness.
Polyphenols, which include over 500 different phytochemicals, act as powerful antioxidants, protecting the body against oxidative stress and encouraging long-term health. Similarly, polysaccharides found in herbs like Reishi enhance energy levels and boost immunity, which are integral for combating stress-related fatigue. In Traditional Chinese Medicine, these herbs enhance qi (vital energy), making them essential for overcoming stress-induced fatigue.
The body's response to stress involves a highly coordinated system known as the neuroendocrine system, which includes both the endocrine and nervous systems. This intricate network governs the body's chemical communication via hormones, ensuring that the body's internal environment remains balanced and healthy. As we’ve discussed, central to this system is the hypothalamic-pituitary-adrenal (HPA) axis, a complex interplay between the hypothalamus, pituitary gland, and adrenal glands. The hypothalamus serves as the command center, assessing bodily conditions and communicating with the pituitary gland to relay information to various target organs. This cascading response triggers biochemical processes throughout the body, involving organs such as the heart, lungs, and liver, which play critical roles in managing stress and maintaining overall health.
When the body is frequently exposed to stress, the natural self-regulating mechanism of the stress-response system can become dysregulated. In a typical scenario, once a perceived threat subsides, hormone levels return to normal, allowing the body to resume its usual functions. However, in cases of chronic stress, this fight-or-flight response remains activated, leading to a host of health issues. Over time, persistent activation of stress hormones, particularly cortisol, can have deleterious effects on cardiovascular health, mental well-being, and immune function. Chronic stress may also contribute to conditions such as anxiety, depression, and even obesity. Ultimately, let’s suppose cortisol levels remain high for extended periods. In that case, they could lead to adrenal fatigue, a state where the adrenal glands become overworked and unable to produce adequate cortisol, resulting in symptoms like fatigue, mood swings, and heightened sensitivity to stress.
Understanding the anatomy of adaptogens and their impact on the body provides valuable insights into how we can better manage stress and support our overall health. Learn more about these fascinating stress-regulating herbs in Adaptogens: Herbs for Longevity and Everyday Wellness by Anima Mundi Herbals Founder Adriana Ayales.
Holistic Hacks to Break Free From Survival Mode
Breaking free from “survival mode” requires a holistic approach that nurtures your body, mind, and spirit. One effective strategy is intentional breathwork, which has been shown to reduce stress and lower cortisol levels. Pairing this practice with herbs like Tulsi, known for its calming effects, or Blue Vervain, which helps release tension and promote relaxation, can enhance the benefits. Additionally, when you feel scattered, grounding foods such as root vegetables or herbal tonics can help anchor your energy. Herbs like Astragalus build resilience, while Maca restores vitality, which supports your body's adaptation to external pressures and aids in stress recovery.
Improving sleep is another crucial element in overcoming survival mode. Studies demonstrate poor sleep can elevate cortisol levels, making recovery more challenging. Incorporating herbal allies like Passionflower, which soothes restless nights, and Valerian, known for enhancing sleep quality, can promote true rejuvenation. Research suggests that social connection boosts oxytocin, "the love hormone." Whether you’re spending time with loved ones or connecting with nature, open your heart with herbs like Rose, which fosters emotional connection, and Hawthorn, which strengthens both the heart and spirit.
Regular physical movement is vital for clearing stress hormones like adrenaline; even light exercise can significantly reduce tension and improve emotional well-being. Combining your activity with herbs such as Turmeric and Ginger, renowned for their anti-inflammatory and circulation-boosting properties, can further energize your body and help release stagnant energy. Dehydration can also increase feelings of anxiety. Replenish with Nettle, a mineral-rich herb that supports hydration, or Horsetail, which helps nourish cells and keep you grounded.
Finally, decluttering improves focus and invites tranquility. Sage is perfect for clearing stagnant energy, while Mugwort enhances clarity and brings peace into your environment. Use these simple practices to send a powerful message to your body that it is safe and capable of healing. Sometimes, the most significant “holistic hack” is being kind to yourself.
