The Silent Culprit: How Stress Impacts Pelvic Health and Effective Stress Relief Strategies

In the hustle and bustle of modern life, stress has become an unwelcome companion for many. What often goes unnoticed, however, is the profound impact stress can have on the pelvic region and potentially exacerbate or bring on symptoms. I will explore the intricate connection between stress and pelvic wellness, shedding light on what is at play. Additionally, I will provide practical and effective stress-relief strategies to promote an overall healthier, happier you.

Imagine you’re walking in the woods, enjoying nature, when suddenly you encounter a wild animal. Your body goes in to fight or flight mode- your heart races, breathing quickens, and stress hormones surge, you may even feel like you want to poop your pants. Stress hormones like adrenaline prepare your body for some quick action – one of the effects being increased muscle tension.

Now let’s relate this to a typical day. You are woken up by a jarring alarm to start your day, right off the bat you have a running to do list- wake the kids up, pack lunch, hope the kids don’t have a meltdown on the way to school, get to work on time, but what if there is traffic, you get a call at work that one of your kids has a fever and the list goes on and on. I am actually getting stressed just writing this. And, this is just one example of a modern day circle of stress. I’m sure you can relate.

This example of a stressful situation can replay itself over and over causing – a cycle of chronic stress. It can take a toll on your mind and body overall and like a domino effect it trickles down to your pelvic floor. Just like tense shoulders, stress can be a constant squeeze on your pelvic floor muscles. Over time, this tightness can lead to pelvic floor dysfunction (leaking, urgency, constipation) and pain – disrupting the usual balance and coordination of these muscles. Or in other cases, make already noted symptoms and conditions worse.

It is also important to emphasize the mind-body relationship between stress and pain.

·       Central nervous system sensitization: chronic stress can sensitize the nervous system, making it more responsive to pain signals. This heightened sensitivity may make pain feel more intense.

·       Muscle tension: As stated a little above, stress often leads to muscle tension which in turn can contribute to pain.

·       Inflammation: Stress can also contribute to inflammation in the body. Inflammatory responses, are part of the body’s defense mechanism, but chronic inflammation may exacerbate pain conditions.

·       Psychological impact: Stress can really impact your emotional well-being, like anxiety and depression. These factors play a significant role in how pain is perceived and tolerated.

So, do you get my drift? In addition to overall health, stress can have a direct impact on pelvic wellness. Now- let’s cover some strategies to practice so you could build a toolkit to navigate high stress situations.

1.       Deep breathing: there are a ton of breathing techniques; find one that works best for you. One example is box breathing: Inhale count for 4, hold count for 4, exhale count for 4, pause count for 4 and repeat cycle again.

2.       Meditation: just like breathing techniques, there are different forms of meditation. An example that is widely used is guided meditation.

3.       Regular Exercise: Physical activity is a powerful stress reliever. Choose a form that is enjoyable to you as it helps to release endorphins and improves overall mood.

4.       Healthy Lifestyle Choices: Prioritizing diet, sleep and hydration are fundamental aspects that could contribute to overall well-being and resilience towards stress.

5.       Social Connections: Maintain supportive relationships with friends and family. Laugh uncontrollable with a friend or hey maybe even cry it out- but just connect on a deep level

6.       Creative outlets: Engage in activities that allow for creative expression- art, writing, music.

7.       Humming or singing very loudly: A nerve known as the Vagus nerve (more to come on this topic) is connected to the vocal cords and the back of the throat. The vibration is what stimulates the Vagus Nerve promoting relaxation- let’s practice that favorite song!

Recognizing and addressing the impact of stress on pelvic (and overall) health is a proactive step towards a healthier, more balanced life. So go out there and practice a few of these and build your own individualized stress management arsenal.