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Stress-Based Illness and the Power of Self-Care

How many of us have been told, “It’s all in your head,” when describing symptoms to a provider? While that statement can feel dismissive, at times there’s truth in the mind-body connection: What the mind perceives, the body often believes. This idea lies at the heart of psychoneuroimmunology, the scientific study of how our thoughts, emotions, and stress responses influence immune function and overall physical health.


We live in a fast-paced, hyper-connected world where the pressure to meet expectations - at work, at home, and socially - is unrelenting. Over time, these constant demands can create chronic stress, especially when individuals neglect the essential practice of self care.



The Science Behind Stress-Based Illness

When the body is under ongoing stress, the brain’s alarm system—particularly the amygdala—signals the hippocampus and hypothalamus to activate the sympathetic nervous system. This stress response releases hormones like cortisol and adrenaline to prepare the body for survival. In short bursts, this reaction is protective.

But when stress is constant and unmanaged, the nervous system stays activated. Cortisol remains elevated, digestion slows, fat storage increases, and metabolic processes become disrupted. Over time, this can contribute to stress-based illnesses such as:


  • Type 2 diabetes

  • Hypertension

  • Cardiovascular disease

  • Sleep disorders

  • Digestive issues

  • Mood imbalances like anxiety and depression



Self-Care: The Path to Healing and Resilience

The good news? These patterns can often be reversed. Through nervous system regulation and intentional lifestyle shifts, individuals can biohack their stress response and take back control of their well-being.


Effective self-care is more than just bubble baths or short breaks. It’s about:

  • Learning how to truly relax the nervous system

  • Establishing clear health priorities

  • Practicing mindfulness, movement, and gratitude

  • Improving sleep quality and nutrition

  • Setting boundaries and allowing yourself to be human


At Downeast Wellness, we specialize in helping patients identify and reduce their unique stress burdens (known as allostatic load). We measure markers like heart rate variability and blood pressure, track progress over time, and guide our patients through sustainable strategies for stress regulation and self-care.


If you feel like you’re constantly running on empty or suspect your body is paying the price for prolonged stress, listen to that signal. Your body will slow you down eventually. The question is whether it’s through rest… or illness.



A Simple Reset for Stress

Try this quick breathing exercise the next time you feel overwhelmed:

  1. Inhale slowly to a count of 5

  2. Hold your breath for 4 seconds

  3. Exhale gently for 7 seconds

  4. Pause for 3 seconds before inhaling again

  5. During each breath cycle, stretch your arms high as you inhale, and return to relaxed posture as you exhale


If you’re ready to take control of your health, address stress-based illness, and finally prioritize self care, we’re here to help. Visit our website to learn more:



 
 

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Office Hours:

Note: We follow the local school schedule for weather-related closures. If schools and businesses close due to inclement weather, we will also be closed.

© 2025 by Downeast Wellness Integrative Health Services. Powered and secured by Wix

Normal Hours:

(March 16 - Oct. 31)

Monday-Friday: 9:30am-4:30pm

Lunch: 12pm-1pm

Saturday: Closed

Sunday: Closed

Winter Hours:

(November 1 - March 15)

Monday-Friday: 10:00am-4:00pm

Lunch: 12:30pm-1:30pm

Saturday: Closed

Sunday: Closed

Located within Crossfit Acadia

249 Bucksport Rd, Ellsworth, Maine 04605

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