Allostatic overload is the term used to describe the body’s response to chronic, excessive stress. This response is attracting increasing attention as a key social determinant that has a profound effect on mental and physical health. This occurs when multiple sources of stress exceed the ability to cope. It can contribute to a debilitating state of overwhelm, which can result in fatal outcomes. As experts, such as the California-based psychologist Dr. Jennifer Dragonette, urge, it’s critical to know about allostatic overload. While it currently is not formally recognized as a diagnosis in the DSM, it is still a very real phenomenon that individuals should be aware of.
The idea of allostatic overload can present itself in different forms. Gene Shirokobrod, DPT, a physical therapist based in Maryland, adds that the condition doesn’t present as black and white. It is very different from a physical injury, such as a rolled ankle. Rather, it includes the entire spectrum of stress responses—including some that impact people in vastly different ways. Job stress is a major driver of allostatic overload. Chronic work-related stressors can intensify this issue, according to researchers such as Natalie C. Dattilo, PhD.
Allostatic overload is associated with numerous health risks, such as hypertension and heightened risk of cardiovascular events. In addition, decreased mental well-being and even increased years of life lost have been linked to this condition. When the body’s capacity to cope with stress becomes overwhelmed, the result is negative effects that add up over time.
Dattilo suggests practical strategies for managing allostatic overload, particularly for those who engage in physically demanding activities such as running. “Dialing back on running mileage for a couple of weeks might have been a solution to manage allostatic overload,” she notes. This method gives the body a chance to heal while collapsing the excess load from too much physical stress.
The timeframe of the recovery process from allostatic overload can differ dramatically between people. The road back to equilibrium may be a long one. It doesn’t need to be such a torturously slow game. “If you give your body what it needs – rest, prioritizing demands, maybe therapy – you can recover quickly,” she asserts.
A calmer mind is usually a sign of healing from this epidemic. Dragonette explains that it can take weeks for the body and mind to realize they are safe again after experiencing allostatic overload. “Our bodies are resilient, and our system is ready to help,” she adds, reinforcing the notion that individuals can bounce back with appropriate care and attention.
Beyond mental clarity, the ability to return to a regular sleep pattern is a good marker of the steps you’re taking to move past allostatic overload. These changes are important signs that the body is returning to a state of balance. Dragonette highlights that “it doesn’t have to be commensurately slow,” implying that with the right practices in place, recovery can happen at a reasonable pace.
Learning what demands you put on yourself to recover is key through this process of healing. In the first step, Dattilo stresses the need to prioritize when you’re drowning. “When we feel overwhelmed, we’re mentally disorganized and it all feels like too much to manage,” she remarks. She suggests breaking down tasks into manageable parts by asking oneself, “What’s urgent that you must take care of right now? What’s a demand that you can let slide?”
This way of prioritizing resonates deeply with how to do allostatic overload right. It allows people to focus on what truly counts. Even better, it smooths out the emotional labor that accompanies harrowing circumstances. Dattilo further illustrates this point by comparing the human body to a car: “Think of your body like a car. As you use it and drive it over time, the wear and tear add up.” She highlights the role of vehicle maintenance and repair. Treat it as a fantasy, and your car will soon be in the shop – similar to having an allostatic overload.
Shirokobrod provides important context related to the stress response and energy expenditure. He asserts, “The body doesn’t care where it’s using energy; it just knows it has a limit.” This conceptualization underscores the need to know your own breaking points and stressors and prevent them from boiling over into overwhelm.
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