Social connection is a potent stress buster, and this helps with pain and recovery
By Paul Bolger. Chartered Physiotherapist at Nano Physiotherapy, Kilkenny (www.nanophysio.ie).
“Social support is one of the most powerful moderators of stress-related disease ever demonstrated. It is not just a matter of feeling better subjectively — social support makes your body work better”, says Professor Robert Sapolsky in his fascinating and informative book about the effects of stress, ‘Why Zebras Don’t Get Ulcers’.
Too Much of a Good Thing
Stress can be fantastic – it is a powerful response built into us through evolution that has allowed us to survive and even thrive. Stress gives us energy, focus and can even help us to form strong memories. However, you can have too much of a good thing, and stress is no exception.
Persistent stress contributes to all sorts of issues – like heart disease, certain cancers, depression and anxiety to name but a few things. In our modern world psychological stressors can provoke a stress response at any time of the day.
The Stress System
We all have a stress system built into us. This system has a few key parts that work in symphony to mobilise energy reserves in the body and prepare us for ‘fight or flight’.
The sympathetic nervous system is a part of this stress system. It is part of the nervous system that works subconsciously. Adrenaline and noradrenaline are important chemicals released by this system.
The other key branch of the stress system is called the HPA axis (Hypothalamus-Pituitary-Adrenal Axis). This axis links the brain and the adrenal glands (sitting on top of the kidneys) and involves the release of the hormone cortisol into the blood.
Activation of the stress system results in changes within us such as increased heart rate and blood pressure, heightened alertness, rise in blood sugar and a shift in blood flow away from areas like the digestive system and towards the muscles.
This response prepares the body for ‘fight or flight’ – shifting resources away from the body’s long-term projects (like digestion, growth and wound healing) and sends these resources to the muscles and brain – allowing us to put all our energy into overcoming the immediate threat at hand.
Stress is About Survival
The stress response is fundamentally about survival. A normal, healthy stress response will last seconds to minutes, settling down quickly after we deal with the source. Perhaps at this stage you can appreciate why chronic activation of the stress system can lead to all sorts of issues in the body and mind.
Stress, Pain and Healing
Research shows us that issues with stress and poorer mental health are associated with problems with pain. Systems involved in the experience of pain, like the brain and the immune system, are all affected by chronic stress.
High levels of stress also delay wound healing – so it’s a good idea to prioritise mental health and wellbeing when recovering from injury or surgery.
Of course, there are many stress-relieving activities and habits that we can all benefit from, such as quality sleep, exercise, psychological support and quality diet.
Social Support for Healing and Pain
As Robert Sapolsky tells us, social support is a powerful stress reliever. As a physiotherapist, I believe that prioritising fulfilling social engagement is vital for those who are recovering from injury, surgery or suffering with persistent pain problems.
