Stress is the new black.
You’ve probably said “I’m stressed” more times this year than “I love you.” Yet it’s just as likely that you don’t really know what stress is, where it comes from, or that there is such a thing as “good stress.”
Let’s start from the beginning.
What Is Stress?
Stress is a natural response in the body. When we face a situation perceived as threatening, demanding, or frustrating, our sympathetic nervous system activates and triggers hormonal responses, including the release of cortisol.
This hormone gets a bad reputation, but it’s not entirely fair. Cortisol helps us access the energy we need to respond to stress and then return to homeostasis—the state of balance across all bodily systems.
From an evolutionary perspective, cortisol allows humans to mobilize energy and focus to face or escape danger.
Cortisol plays a crucial role in many processes because it helps regulate several functions in the body:
-
Improves glucose utilization in the brain
-
Increases the availability of tissue-repairing substances
-
Maintains blood pressure
-
Regulates chemical balance in the blood
-
Supports immune function
However, problems arise when cortisol levels remain too high for too long.
What Happens When Stress is Chronic?
Chronic stress can have serious consequences for both physical and mental health, including cardiovascular problems (hypertension, heart failure), metabolic diseases (diabetes, obesity), digestive disorders, weakened immunity, and mental health issues such as anxiety and depression.
How to tell if your cortisol levels may be high? Here are some common red flags:
-
Constant sugar cravings
-
Acne flare-ups
-
Difficulty sleeping
-
Irritability
-
Decreased libido
With all that said, now comes the “controversial” part: not all stress is bad.
Hormesis: The “Good Stress”
You’ve probably heard the expression “what doesn’t kill you makes you stronger.” That’s essentially hormesis.
Hormesis is a biological phenomenon in which a low dose of a stressor (cold, heat, exercise, or certain toxins) triggers an adaptive response that strengthens the organism or cell, improving resistance—even though high doses would be harmful.
Thomas P. Seager, PhD, explains that our bodies respond to stress by adapting to the very stressors they have been exposed to. Over time, this builds a better stress response and greater resilience.
How to Reduce Stress Naturally
There are two wellness tools that act as controlled doses of stress, helping lower overall stress levels:
Cold-Plunging
Submerging in very cold water puts the body in a “threatening” situation. This triggers the fight-or-flight response and the release of cortisol and adrenaline.
However, if we had a stress meter with us, we would see stress begin to drop after a few minutes. Why?
Two reasons:
-
Cold stimulates the vagus nerve, shifting the body from a stress response (sympathetic) to a relaxation response (parasympathetic).
-
As body temperature decreases, endorphins and dopamine are released, generating a feeling of well-being.
Cold-plunging reduces stress in the moment, but also over the long term. Entering cold water despite discomfort is a form of training. Repeated over time, the body learns to react less—both to cold and to stress in general. This is the adaptive response we mentioned earlier.
Sauna
Just 10 minutes of sauna can work wonders for mental health:
-
A mindfulness space — the enveloping heat works like a sensory reset
-
Endorphin release and increased blood flow promote relaxation and reduce stress
-
Heat helps loosen muscles and relieve physical tension
-
Better sleep — more rest, more energy, better mood, less stress
Both tools can be extremely beneficial for well-being. However, they can also be demanding for certain people. If you have heart issues, neurological conditions, any medical condition, or doubts about whether you can practice these methods, consult your doctor first.
Other Tips to Reduce Stress
-
Wait two hours after waking before drinking coffee. Your body naturally produces cortisol in the morning. Drinking caffeine during this peak can increase stress and reduce caffeine’s effectiveness.
-
Movement. You’ve heard it a hundred times, but exercising is fundamental for good mental health. It releases endorphins, dopamine, and serotonin — the “happiness hormones.”
-
Natural supplements. Naked Lunch recommends herbs like lemon balm, lavender, and rose, and adaptogenic mushrooms such as reishi to regulate stress and reduce anxiety.
-
Physiological sigh. Take two inhales through the nose — first long and deep, second short and sharp. Exhale slowly through the mouth. This activates the vagus nerve and calms the body almost instantly.
(*) Disclaimer: This article includes insights from various professionals and sources but is not medical advice and should not be considered as such. Consult your physician before practicing deliberate cold exposure, sauna therapy, or any wellness practice.
At Alfa Humans, we offer Sauna On The Go and different Ice Bath models so you can practice sauna and cold-plunging at home — easily, and whenever you want to.
