Self-Compassion: Heart Medicine for Prolonged Psychological Stress & Anxiety

Prolonged psychological stress can alter our behavior, perception, and ability to be present. When making decisions, we can become more impulsive, reactive, myopic, egotistical, and revert to automatic or habitual responses without being rational (amygdala domination). A chronic state of SNS activation seems to negatively impact our relationships and further perpetuate the physiological stress response. Sapolsky describes how psychological stress can become chronic, and is largely a product of the society we live in- made up of hierarchical structures and systems that cause distorted perceptions of place in society and in effect, perpetuate feelings of lack. Whether self-perpetuated or seemingly out of our control, psychological stress can negatively affect our health and wellbeing.

Chronic psychological stress puts great pressure on the cardiovascular system, raising blood pressure and creating an inflamed state throughout the body that can lead to dis-ease. In the text Why Zebras Don't get Ulcers, Sapolsky describes the heart as a pump delivering blood flow throughout the body. He writes, “no cell in your body is more than five cells away from a blood vessel- yet the circulatory system takes up only 3 percent of body mass (p.42). This beautiful body system is strategically enmeshed in every organ and area of the body.

Stress increases the force which blood is pumped to and from the heart, affecting the function of the entire cardiovascular system. Over time, this force can create rigidity and thickening of muscles in the heart and vessels contributing to allostatic load. A chronic increase in blood pressure triggers an inflammatory immune response to the injured areas. Once chronically inflamed, the cardiovascular system is susceptible to more damage and progression of diseases like hypertension and atherosclerosis.

An holistic approach to relieving stress and supporting our heart can be as simple as giving ourselves a little compassion. Previous research on self-compassion suggests that our threat system deactivates, and so do associated feelings of insecurity and defensiveness, while activating the self-soothing system associated with feelings of secure attachment, safeness, and oxytocin-opiate production.

Practicing self-compassion can improve self-to-self relating, strengthen social connections, and encourage a healthy relationship with one’s emotions. The practice of beathing, slowing down, and accepting the present moment with non-judgement can transform states of fear and anxiety into opportunities that cultivate inner peace. In her book Radical Acceptance, Brach describes the important and radical work of acceptance. She writes, “Without judging yourself, simply become aware of how you are relating to your body, emotions, thoughts and behaviors. As the trance of unworthiness becomes conscious, it begins to lose its power over our lives” (p.23). The simple practice of accepting what arising in the present moment with compassion can transform our relationship to self, and help us feel better.

Be well.

Brach, T. (2004). Radical acceptance: embracing your life with the heart of a Buddha. Bantam Books.

Dacher, E. S. (2012). Aware, awake, alive: a contemporary guide to the ancient science of integral health and human flourishing. Paragon House.

Gilbert, P., & Irons, C. (2005). Focused therapies and Compassionate Mind Training for Shame   and Self-attacking. In P. Gilbert (Ed.), Compassion: Conceptualizations, Research and Use in Psychotherapy (p. 263–325). Routledge.

Sapolsky, R. M. (2004). Why zebras don't get ulcers: the acclaimed guide to stress, stress-related diseases, and coping. Henry Holt and Co.