Chronic stress: Understanding Mindfulness and the Threefold Training for Health Restoration.

Stress isn't just a mental issue; recover from within with mindfulness and the Threefold Training (Tri-Sikkha).

Living in a big city, many people are familiar with this feeling: waking up feeling unrested despite getting enough sleep, feeling tired in the afternoon, mentally sluggish, and strangely sleepy. Some days, people feel easily irritated even when nothing has happened. Even on weekends, it feels like the body hasn't truly reset. Many people think this is normal for working hard, but in reality, these symptoms may be a sign that your body is experiencing "chronic stress" without you even realizing it. Stress doesn't just affect your feelings; it gradually alters the body's balance, including hormones, the nervous system, and inflammation levels. And the scary thing is, it happens silently, and by the time you notice, your body has already started sending clear signals.

Chronic stress is a condition in which the body is under continuous stress for an extended period of time. 

affect hormones, the nervous system, and the body's recovery processes.  Even with sufficient rest, some symptoms, such as fatigue, shallow sleep, or decreased concentration, may still persist. This condition often occurs without us noticing and can accumulate, leading to long-term health problems.

How does chronic stress affect the body?

When the body faces stress, various systems are activated to help us cope with the situation in the short term. This is a necessary mechanism. However, when stress continues without sufficient recovery periods, the body begins to enter a state of imbalance, and the effects are not limited to a single system but occur simultaneously in multiple systems.

1. Stress hormone (Cortisol Dysregulation)

When the body faces stress, the adrenal glands release cortisol to help the body cope with the situation. However, if this happens repeatedly over a long period, cortisol levels may become too high or abnormally erratic. In some individuals, even with sufficient rest, the body may not be able to return to a state of balance, which can unknowingly affect the sleep-wake cycle and recovery. Symptoms that may occur include: 

• Insomnia or light sleep.
• There is fat accumulation in the abdominal area.
• Decreased immunity
• Or hormonal imbalances.

2. Autonomic Nervous System

Chronic stress can cause the body to constantly be in sympathetic, or "fight or flight," mode, instead of switching to parasympathetic mode, the mode the body uses for recovery. Many people may not notice the consequences, such as:

• My heart beats fast even without exertion.
• I couldn't sleep soundly even though I felt tired.
• Digestive system disorders
• And the body doesn't recover fully.

3. Chronic inflammation.

In addition to the hormonal and nervous systems, stress is also associated with an increase in inflammatory substances in the body. This persistent low-level inflammation may be one of the factors linked to several chronic diseases, such as: 

• Heart disease 
• diabetes 
• Or even depression.

Mindfulness from a medical perspective: Training the brain to not be controlled by stress.

Mindfulness is often misunderstood as simply meditation, but from a medical perspective, it's about training the brain to "aware" without reacting automatically. Essentially, mindfulness is about being aware of what's happening, being present, and observing it without judgment. Simply put, instead of letting stress get the better of you, mindfulness helps you pause and see what's happening in your mind and body. This concept has been developed into a program called Mindfulness-Based Stress Reduction (MBSR), which research shows helps balance the nervous system, reduce stress hormone levels, and promote better recovery. The true goal of mindfulness isn't to eliminate stress or difficult feelings, but to change our "relationship" with them from being drawn in and dominated to acknowledging, understanding, and coexisting with them. When we're not controlled by stress, our body and mind gain space to gradually regain balance and truly heal themselves.

Tri-Sikkha is a form of self-discipline aimed at building health from within.

The concept of "morality, concentration, and wisdom" may seem distant, but in reality, it is the foundation of self-care from within.

Canon Moral conduct refers to "good behavior, non-violent conduct, and self-cultivation." From a health perspective, morality (ศีล) means setting small rules for oneself in daily life, such as choosing not to eat sugar, not eating late at night, not going to bed late, or being disciplined with exercise.

Meditate It is a way to train the mind to be strong. Start by being mindful of what you're doing until your mind gradually calms down and becomes focused. This also helps your body relax. And it reduces stress through changes in body chemistry, while also strengthening the mind. We can gain more self-control and follow the rules or discipline we set for ourselves in daily life.

Wit It refers to knowledge about healthcare that can be obtained from various sources and applied to truly understand one's own body, not just following general advice, but knowing "what works best for us," which is the core of it.Personalized healthcare Personalized Medicine

True health comes from balance.

Morality, concentration, and wisdom are not separate but are part of an interconnected cycle of health. When the mind is strong and focused, we can better control our behavior. When behavior is good, the body is less burdened, and it can repair itself more effectively. And when we have more knowledge and understanding of ourselves, we can make more accurate choices about what is right for ourselves.

This is the same concept as preventive medicine, which views health not as a result of treatment alone, but as a result of "small decisions made repeatedly every day until they become habits of taking care of one's health."

When stress is more than just a temporary thing.

Chronic stress often doesn't manifest immediately, but rather accumulates gradually without us realizing it. Initially, it might just be minor fatigue, insomnia, or feeling unrested in the morning. However, over time, these signs may become more frequent, even while we continue to live our lives normally.

The challenge is that these symptoms are often perceived as "normal for working life," leading many to ignore them without questioning whether their body is becoming out of balance. 

But in reality, continuous stress may be affecting hormones, the nervous system, and the body's recovery processes without us even realizing it. And at some point, it may not just manifest as fatigue, but begin to impact long-term quality of life.

Assessing stress when feelings alone may not be enough.

Many people assess their stress levels based on "feelings," such as feeling capable, still able to function, or not yet severely stressed. However, in some cases, what we feel may not fully reflect what's happening in our bodies. For example, some people might think they "aren't stressed" or have gotten enough rest, but wake up feeling unrested, experiencing accumulated fatigue without a clear cause, or even after sleeping for several hours, still feeling like they haven't gotten enough rest.

These could be signs that your body is undergoing deep-seated changes, whether it's related to hormonal balance, nervous system function, or the body's ability to regenerate.

From a medical perspective, assessing stress doesn't rely solely on feelings, but also considers in-depth bodily information to understand whether what we feel each day aligns with our body's true balance. 

In some cases, a comprehensive health assessment that includes hormone levels and indicators of physical recovery may provide a clearer picture.

W9 Wellness Perspective: When care doesn't begin with treatment, but with understanding.

In many cases, symptoms such as fatigue, insomnia, or decreased concentration are often viewed as individual problems. However, from W9's perspective, these symptoms may not occur in isolation but are rather the result of interconnected imbalances within the body.

For example, chronic stress can affect hormone levels, the nervous system, sleep, and even metabolism all at the same time. Therefore, care doesn't start with addressing just one symptom, but with understanding "where the body is out of balance and how they are interconnected."

In some cases, a doctor may consider evaluating cortisol levels, other hormones, nervous system function, as well as sleep quality and physical recovery.

To get a clear picture of how stress is affecting the body and where to start addressing it, because ultimately, effective care doesn't depend on "how much you do," but on "how well you understand your body."

Sometimes, the important question isn't, "What else should we do?"

But the question might be: Are we truly resting or just taking a break? Is our body recovering, or are we still in a stressful mode without realizing it? And could subtle symptoms we've overlooked actually be signs of a deeper imbalance?

When understanding can be the starting point of change.

You may have thought these symptoms were just normal in your hectic and responsible life, and chosen to let them pass or try to remedy them by getting more rest.

However, in some cases, persistent fatigue or insufficient sleep may not just be a matter of "insufficient rest," but rather a sign of an imbalance in the body that is gradually accumulating. As we begin to understand these things better, the question may not just be, "What else should we do?" but rather, "Should we start addressing the root cause more directly?"

Start taking care of your health with a deeper understanding.

If you feel these symptoms are beginning to affect your quality of life, talking to your doctor and undergoing a thorough health assessment may help you understand how stress is impacting your body and where to start addressing it. The medical team at W9 Wellness can help analyze and design a personalized care plan tailored to your individual needs.

 

Reference:

W9 Wellness Center Chronic Stress Mindfulness Wellness
ArokaGO Providers W9 Wellness Center