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Reducing Allostatic Load and using the MindBody Link 2

Writer's picture: Jenny GilmoreJenny Gilmore

Updated: May 4, 2024


Managing Allostatic Load:


We can view our physiological systems as being like a spring, able to stretch and respond to change. When the spring is stretched to far it becomes bent out of shape and we need to put in a bit of work to get it back in shape . This is a high allostatic load and we can end up with lots of body systems not quite working as well as they could eg we might have digestive issues or pain.


We can also describe allostatic load as like carrying around a backpack. When the load is high the backpack is heavy, filled with all the stress and tough situations faced over time. Each stressful event or challenge you encounter is like a another stone added to your backpack. As you keep going through life, the backpack gets heavier and heavier, and it can become harder for your body and mind to handle all that weight. When we are unwell that can further add to the load we are carrying.


Reducing the load involves removing those stones, implementing strategies to reduce the effects of chronic stress. Here are some effective approaches.


As you look through these approaches below, consider what would be on your own personal list? What do you need to do more of/less of? How could you use the resources on this website?


  1. Stress Management Techniques: Practice relaxation techniques such as deep breathing, meditation, tai chi, or relaxation downloads to reduce the physiological response to stress.

  2. Healthy Lifestyle Habits: Like those recommended by the nhs. These include a balanced diet, engage in regular physical activity, prioritize adequate sleep, and avoid substance abuse

  3. Social Support: Cultivate strong social connections and seek support from friends, family, or support groups during challenging times.

  4. Time Management: Prioritize tasks, delegate responsibilities, and establish boundaries to prevent feeling overwhelmed by stressors.

  5. Reach Out: Consult with healthcare professionals, mental health providers or Health Coaches. They can all work with you to create for personalized strategies to manage stress and its effects on health.


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