Even the simplest task, such as writing an e-mail, now feels intrusive. You’ve had lunch. You’ve had coffee. There isn’t anything inherently “wrong,” but your body is reacting as though something is pursuing you. This is the unique aspect of stress. While it does occasionally appear to arise in the face of crises, more often than not, it finds its way quietly into the body and lingers. At this stage, touch becomes more than merely comforting. When done correctly, it can alter the body’s condition of tension and move it toward a more steady state. A great amount of that transition occurs as a result of two opposing hormones: cortisol and oxytocin.
How Does Stress Originate Within the Body?
Many individuals believe that stress exists solely within the mind (you’re worried, over-committed, distracted). However, the body typically reacts before we do. The heart beats faster. The lungs breathe shallower. Muscles stiffen automatically. We experience less restful sleep. Our appetite changes. All of these symptoms occur due to our body releasing cortisol to prepare for stress or emergencies. Cortisol itself isn’t bad for the body; it does have an important function. Cortisol allows us to wake up, respond to stressors (and emergency situations), and manage our everyday responsibilities. When the body starts producing too much cortisol and continues to perceive everyday situations as emergencies, that’s where problems can occur. At this point, you could experience both fatigue and jitters at the same time; become increasingly irritable with your loved ones; or find yourself extremely fatigued from performing even relatively easy tasks.
Oxytocin: Beyond Romance and Attachment
Oxytocin is frequently referred to as the “hormone associated with love.” While accurate, it leaves out several key aspects. Closeness, trust, and gentle physical contact stimulate the release of oxytocin. Furthermore, oxytocin influences the regulation of our nervous systems. Oxytocin aids in reducing the severity of the body’s stress reaction, slows down processes, and promotes relaxation that is felt physically rather than theoretically. Consider the difference between being instructed to relax versus truly feeling relaxed. They are distinct concepts. An instruction is something you hear or read.
Relaxation is a physiological sensation.
Supportive touch can aid in creating that physiological response. Hugs from trusted people, hands placed upon shoulders, and even sitting near others when feeling anxious can sometimes disrupt the cycle. Structured settings provide opportunities to receive similar physical assurances via massage therapy, but within environments where the focus is intentional and calming. We don’t anticipate instant results from one session. What we expect is an actual, real-world type of progress. Those people carrying physical tension for weeks at a time will realize they are breathing easier without putting thought into it after the session. People will also notice that they were clenching their abdominal muscles all day before the session. While these observations appear minor or unimportant, they show that your body has begun to transition away from defensive responses. When under higher-than-normal amounts of stress, most individuals develop muscle tension in various areas such as the back of the neck, upper back and shoulders, top of the head, and jaw. Muscle tension feeds into the stress cycle (You feel bad, so you tighten up even more; tightening makes you feel worse…). A gentle and professional touch provides the nervous system with different information than what is already causing the cycle to continue, thus stopping the cycle.
Context Matters Significantly More Than Most People Believe
Touch has a great deal of potential for decreasing our stress response, but this is greatly dependent on how we perceive that touch. For example, just because one form of touch may result in decreased cortisol production does not mean all forms of touch will reduce cortisol. In order for touch to be effective in reducing stress-related hormone production (such as cortisol), there must be a perception of safety. Safety can be developed by obtaining the individual’s permission prior to providing the touch; making sure the individual feels comfortable with receiving the touch; and ensuring the touch was provided without applying undue pressure. The environment in which the treatment is administered also plays a role in whether or not an individual will develop a sense of safety and therefore experience a decrease in their stress response. For instance, if the treatment is administered quickly in a crowded setting, the individual will not have the opportunity to relax and feel safe enough to benefit from the treatment. If the treatment were administered quietly and in a place where the individual felt comfortable breathing out, they would be more likely to experience a reduction in their stress-related hormones.
This understanding regarding oxytocin/cortisol interactions provides a perspective on addressing chronic stress. Specifically, it highlights that chronic stress is not simply something that you cognitively process or reflect on; you embody it. And for numerous individuals, addressing chronic stress requires more than employing additional strategies for increasing productivity or attaining wellness status; it involves offering your body an opportunity to safely relax.
