April is both Mental Health Awareness Month as well as Stress Awareness Month. Plus, it's time to complete taxes here in the United states. A coincidence? I think not. 

Life is full of spontaneous stress along with stressors that we can anticipate every year, month, week, and day. When stress of any kind pops up, we may experience resilience, useful coping mechanisms, or we might collapse into overwhelm.

Everyone has their breaking point. What determines your breaking point is a combination of your basic temperament combined with the experiences you’ve had in life. If you come into this world more temperamentally sensitive (like me), less will bring you to the edge.

Your allostatic load describes the sum of your accumulated stress over time. It refers to the activity of your physiological (body) systems (respiration, digestion, immune function, etc.) in response to external experiences combined with internal coping strategies (Guidi et al, 2021). 

When external pressures surpass your internal coping capacity, allostatic overload occurs (Guidi et al, 2021). Allostatic overload is when your body systems repeatedly restart their stress sequences without resolving into a period of rest. 

Think of it this way. If you see a snake near you in the woods you may become frightened. Your heart beats fast and your body braces. Once you realize it's a stick, your body systems start to calm down and move back to your calm baseline.

When someone is in a chronically stressful environment, lacks adequate health habits (poor nutrition, no exercise, use of drugs and alcohol, etc.), and lacks a repertoire of helpful coping skills (reframing, agency, self-value, problem solving skills, etc.), they can feel like snakes are everywhere and their heart rate never experiences reprieve.

When living in allostatic overload, even the smallest regular tasks feel enormous. Forget about something like tackling taxes or traveling and participating in a wedding.

To add insult to injury, the person may have left the stressful environment but perceives they are still in it. The perception of stress alone can perpetuate body system activation. 

If you have never experienced allostatic overload, you would not know how intense and overwhelming this internal state can be. People in allostatic overload can appear “mentally ill.”

The concept of mental illness is misleading, in my opinion, because many people who are labeled “mentally ill” are actually functioning perfectly considering the context in which they currently live or emerged from. For someone to decrease their activity or enact behaviors that discharge the pressure during allostatic overload is, indeed, sane.

Conditions like schizophrenia and bipolar disorder punctuated with psychotic episodes can be thought of as an illness. I currently appreciate the perspective of Dr. Chris Palmer that severe mental illnesses are manifestations of damaged mitochondria that in turn cause brain disfunction. I hope his research continues to pan out.

Schizophrenia and Psychotic Disorders are severe manifestations of suffering and are rare compared to that which average personal growth and therapy seekers show up. I appreciate Mental Illness Awareness month for severe cases. I would like to add “Emotional/Cognitive/Nervous System/Life Experience Diversity Awareness Month” for everyone else. I know — it doesn't roll off the tongue nearly as much as the latter.

Personally, I find for most people that the DSM (counselor’s diagnostic manual) is not a helpful way to look at what is happening for people who feel stuck and/or distressed. I agree with the founder of Acceptance and Commitment Therapy, Dr. Steven C. Hayes, that much of what people who seek counseling services are dealing with are normal manifestations of the human condition. That includes chronic allostatic overload.

Allostatic overload is an adaptation that can get stuck on repeat due to the nature of emotionally traumatic wounding. Changes to the brain, various cellular processes, organ functioning, and the infection fighting components of the body experience significant alterations in response to this continual perception of threat, whether the threat is actually present or if the person has been wounded in a way that makes the threat appear to be present. For those of you who love science, here are the systems impacted that Guidi et al outline in their 2021 paper:

• The hypothalamic-pituitary-adrenal axis responds to threat through metabolism, immunity, autonomic nervous system, etc. and plays a pivotal role in the pathophysiology (illness of boy systems) of allostatic load.

• Brain architecture (structure of tissues, aka hardware) and neurochemical functions (movement of energy and chemicals, aka software) undergo changes influenced by both genomic (genes) and nongenomic (not genes) mechanisms.

• Adjustments occur in the immune system (fights infections or perceived infections), including changes in leukocytes, cytokines, and inflammation, with long-term immunosuppressive or immuno-activating effects.

• Alterations in bodily functions, such as those involving cardiovascular (heart and lungs) and gastrointestinal (stomach and intestines) systems, endocrine-metabolic (hormones and energy processing) balances, and sleep patterns, may occur as a result.

If you or someone you love is living with Allostatic Overload, the following must happen to recover:

• Remove The Threat: The threat or perception of threat must be decreased or removed. Therapy may be necessary for this one. If you are dealing with an ongoing threat like chronic illness or oppression, getting clear about exactly how that ongoing threat is effecting you can help.

• Good Clean Livin’: Say yes to a nourishing primarily whole food diet, at least 150 mins of exercise per week (breathing moderately hard but can still have a conversation), uplifting content that is based on your values, good sleep hygiene, dancing, getting out in nature, and a large network of reliable people you enjoy connecting with. Say no to excessive use of drugs and alcohol, social media, and unhealthy community/relationship environments.

• Learn Effective Regulation Skills: There are many to choose from. Movement practices like yoga, somatic exercises, and chi gong provide a wide variety of techniques to explore. Breathwork can be helpful for some (not all). Self-myofascial release is using foam roller, balls, etc. to release muscle tension and fascial restrictions which can have a profound impact on the brain because the fascia is entwined in the nervous system. Evaluating your thoughts and noticing if they differ from reality can be helpful. Have a few books at your disposal that have helpful messages that you can turn to in times of distress. 

• Process Past Wounding: The more you have processed past wounding, the less you need to use coping mechanisms. Processing means that you have updated your brain to the present moment so that it is no longer living in the past. The more processed you are the more you can automatically access resilience and inner strength.

• Adopt a Helpful Mindset: I like to turn to Western and Eastern Philosophy as well as useful themes expressed through spiritual and religious traditions. Find philosophies that work for you and use them as a springboard to develop your personal philosophy. We have thousands upon thousands of years of wisdom to turn to so that you don't have to spend more time than necessary in the dark.

  • Additionally, determine what is and is not in your control. Give you self a sense of control by focusing and acting within your domain of influence to the extent of your competence. By maximizing within the domain of what you CAN do, you hearten yourself over time fostering a sense of agency, fulfillment, humility, and gratitude.

TL;DR: In observance of Stress and Mental Illness Awareness Month, it's important and helpful to recognize the impact of stress, profound mental illness, and allostatic overload on our and other’s lives. Stress is a constant presence, both expected and unexpected, and how we manage it varies greatly from person to person.

Allostatic overload, a cumulative burden of stress, can significantly impact our physical and mental well-being, influencing everything from our immune system to our cognitive functioning. Understanding and addressing allostatic overload requires a multifaceted approach, including removing or reducing sources of stress, prioritizing healthy lifestyle habits, cultivating effective regulation skills, processing past trauma, and adopting a helpful mindset.

By acknowledging the complexities of our emotional and cognitive experiences, we can foster greater empathy and support for ourselves and others living in allostatic overload, ultimately promoting holistic well-being for all.

What’s New At The Blog

This month I produced a number “Essays” on topics I have perhaps thought way too long and hard about. In addition, there are a few lists and even a collection of notes peppered about here too.

The term "essay" traces its origins to the French word "essayer," which means "to try" or "to attempt." The French verb derives from the Latin word "exagium," which means "weighing" or "balance." The modern concept of the essay as a literary form evolved during the late 16th and early 17th centuries, primarily in France. Michel de Montaigne, a French philosopher, is often credited as one of the pioneers of the essay genre.

Michel de Montaigne was an early influence on my approach to learning and personal growth in that he embodied a humble and experimental attitude toward gaining knowledge. I have found such an attitude provides a great deal of relaxation and freedom from shame in the learning process.

So, take the following for what its worth. These ideas I present are how I perceived things when I wrote them down. We shall see how they stand up to the test of time!

PARTS DRAMA: EMOTIONAL PAIN AND THE URGENCY TO GET PAST IT

NOTES ON RESPONSIBILITY

HOW TO RELY ON OTHERS

I DON’T BELIEVE IN LAZINESS

REGRET AND AMOR FATI

THE ADDICTION TO "GETTING AWAY WITH IT"

WHAT DO YOU NEED?

Hopes, Fears, and Salves: Acceptance

Acceptance is the acknowledgment and embracing of reality, circumstances, or situations as they are, without resistance or judgment. It involves recognizing and aligning with the present moment and what has come to pass, including both pleasant and unpleasant experiences, thoughts, emotions, and sensations. Acceptance does not mean approval or resignation; rather, it involves a willingness to acknowledge reality without trying to change it or believing that wishing it were different will, indeed, make it different.

Recently, I have taken interest in Acceptance and Commitment Therapy (ACT), which emphasizes accepting one's experiences while committing to actions aligned with personal values and goals. I love this approach because it is grounded in eastern and western philosophy and incorporates somatic tools and perspectives.

Acceptance, according to ACT, involves both behavioral willingness and psychological acceptance. Willingness means making a voluntary and values-based choice to engage with or endure personal experiences in the moment and what comes as a result of those experiences. Psychological acceptance entails adopting an intentionally open, receptive, flexible, and non-judgmental stance toward moment-to-moment experiences. Without willingness, the type of acceptance discussed in ACT is unlikely to be present. Acceptance is not about resignation or tolerance. Rather, it is an active process. When acceptance is associated with problem-solving, it deviates from true acceptance. Learning acceptance is an orientation and a practice. Therefore, learning acceptance seems to require metaphors, exercises, and shaping, rather than simply through step-by-step instructions (Hayes, Stosahl, & Wilson, 2016).

Hopes:

• That I continue to grow towards willingness and acceptance, no matter the circumstances

• That my efforts free me from unnecessary suffering

• That others may be inspired by my example and free themselves too

Fears:

• That circumstances and my sensitivity will collude to undermine my actualization process

• That my efforts will be for nothing

• That I am misguided and am therefore misguiding others

Salves:

• I have made my sensitivity my strength and I am willing to persevere no matter the conditions

• Effort is always worth something and at least as a vehicle for learning

• My evidence of the success of my and others willingness to accept is the joy, strength, and fulfillment we experience together in connection

Citations:

Guidi J, Lucente M, Sonino N, Fava GA. Allostatic Load and Its Impact on Health: A Systematic Review. Psychother Psychosom. 2021;90(1):11-27. doi: 10.1159/000510696. Epub 2020 Aug 14. PMID: 32799204.

Hayes, S. C., Strosahl, K. D., & Wilson, K. G. (2016). Acceptance and commitment therapy: An experiential approach to behavior change, second edition. Guilford Press.

Montaigne, M. d., Cotton, C., & Dalí, S. (1947). Essays of Michel de Montaigne. Garden City, N. Y., Doubleday.

Palmer, Christopher M. (Psychiatrist), author, narrator. Brain energy [electronic resource] : A revolutionary breakthrough in understanding mental health-and improving treatment for anxiety, depression, ocd, ptsd, and more. / Christopher M Palmer. 2022