There’s no doubt that managing mental, emotional, and physical stress is a highly debated topic; think about all those times you were encouraged to exercise, journal, or practice self-care when you were stressed out. But did you know there’s more that affects how we experience everyday stress than just our external circumstances—including oxidative stress at the cellular level? We tapped therapists to discuss what oxidative stress is, how it affects the body, and five ways to deal with it.
- Cheryl Groskopf, LMFT, LPCC, trauma therapist and founder of Evolution to Healing
- Dr. Hannah Holmes, licensed psychologist and founder of Holmes Psychology & Counseling
What Is Oxidative Stress, Exactly?
“Oxidative stress is what happens when your body’s internal system for managing damage basically falls behind,” explains Cheryl Groskopf, LMFT, somatic anxiety and trauma therapist. “Normally, your body makes free radicals (unstable molecules) as a byproduct of everyday processes—breathing, digesting, working out, even thinking.” When our internal system gets overwhelmed, however, those free radicals and regulating antioxidants become off balance, causing damage to our DNA, inflammation, and hypersensitivity in the nervous system.
Similarly, when we experience traditional stress—like meeting deadlines and dealing with interpersonal conflicts—it spikes our cortisol and causes more oxidative stress in the body. “So even though they’re not the same thing, they do feed into each other,” Groskopf says. She also explains that you’re more likely to experience high levels of oxidative stress if you’re a perfectionist, an overworker, grew up in a chaotic environment, or have a history of chronic illness. Just like traditional stress, our circumstances are major indicators of how our internal system is functioning.
5 Ways to Manage Oxidative Stress
Now that we know what exactly oxidative stress is, let’s dive into a few ways you can manage yours while ensuring an emotionally and physically healthy lifestyle.
Eat a Balanced, Nutritious Diet
“Include colorful foods—which are often antioxidant-rich—to your plate, and visualize each bite as fuel for your cells’ defense system,” says Dr. Hannah Holmes, licensed psychologist. While eating a nutritious diet is an essential part of any healthy lifestyle, it also plays a role in how your body deals with stress—both traditional and oxidative.
Prioritize Quality Sleep
Quality sleep helps our nervous system repair overnight, allowing your body to take control of oxidative stress, Holmes explains. “During deep sleep, your body ramps up cellular clean-up processes that directly counter oxidative stress—a great excuse for getting to sleep a bit earlier,” she says. “Develop a consistent, relaxing bedtime routine to guide your brain and body into a restorative sleep.”
Don’t Skip Meals
It’s easy to skip meals when you have a busy schedule, but your body risks potential damage if you don’t take a few minutes out of your day to eat a quick meal. “Low blood sugar equals cortisol spike equals oxidative stress increase,” Groskopf says. “If you’re eating like a squirrel and surviving off coffee, your body’s in a constant stress response. Eat real meals with protein, fat, and carbs. Don’t wait until you’re shaking or hangry.”
Avoid Emotional Suppression
You probably know by now that keeping your emotions bottled up doesn’t help you heal—and it actually increases oxidative stress, Groskopf explains. “If you’re swallowing your feelings all day, your body holds onto it (which increases inflammation),” she says. “Processing anger, grief, fear, etc. reduces oxidative stress.” Processing your feelings looks different for everyone: you might journal, talk to an old friend, or schedule an appointment with a mental health clinician.
Take Care of Your Environment
Your physical space contributes to your overall health more than you might think. “Poor air quality, mold exposure, fluorescent lighting, even your phone blasting cortisol-stirring notifications 24/7—it all adds up,” Groskopf says. “Make your space less reactive.” Consider opening a window if you live in an area with good air quality, or invest in an air purifier to make your environment the best it can be.
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