Understanding And Coping With Stress
Wether you are currently going through a stressful period of your life or not, we all experience stress at some points in our lives which is why I wanted to look into this topic more thoroughly.
Even though I have previously written about stress here, I wanted to provide an additonal understanding of this topic by explaining the biological mechanisms behind our stress response, what are some common symptoms of stress that we can recognize as well as exploring the negative impacts of chronic stress on our bodies. We conclude with talking about ways to manage your stress levels better because to know how to do that is a true super power in todays fast paced world.
I hope you enjoy and are able to gain a some new knowledge and understanding of stress and how to best deal with it.
WHAT IS STRESS?
Stress is a natural response of our bodies to various life situations and pressures.
It can be triggered by new or unexpected events that challenge our sense of self or situations where we feel a lack of control. The way we handle stress varies from person to person and can be influenced by factors such as genetics, early life experiences, personality traits, and social and economic circumstances.
When we encounter stress, our body releases stress hormones, which initiate a "fight-or-flight" response and activate our immune system. This physiological reaction is designed to help us respond effectively to potentially dangerous situations. In some cases, this stress response can be beneficial, enabling us to overcome fear or discomfort, whether it's running a marathon or giving a speech. Typically, once the stressful event subsides, our stress hormone levels return to normal, and there are no lasting effects.
However, excessive or chronic stress can have adverse consequences. It can lead to a prolonged state of "fight-or-flight," leaving individuals feeling overwhelmed and unable to cope. Over the long term, this persistent stress can take a toll on both physical and mental health. Stress is essentially the body's way of reacting to perceived threats, prompting a complex chemical reaction that readies us for action and self-preservation. This includes increased heart rate, rapid breathing, muscle tension, and elevated blood pressure, all geared towards preparing us to protect ourselves from harm.
CAUSES OF STRESS
There are many factors which can contribute to our stress levels rising, including:
Being under lots of pressure to do something
Facing big changes in your life
Experiencing a change in your relationships
Being worried about something
Responsibilities which you find overwhelming
Feeling a lack of control over the outcome of a situation
Going through a period of uncertainty
Experiencing discrimination, hate or abuse either at work or home settings
COMMON SYMPTOMS OF STRESS
Everyone experiences stressful situations every once in a while so here are some useful lists of stress related symptoms which are grouped by emotional, physical, cognitive and behavioral symptoms:
Emotional symptoms
Being easily agitated and frustrated by yourself or others
Finding it hard to calm down and relax
Feeling intensively overwhelmed
Feeling as though you are loosing control and that you need to assert more control
Being afraid
Being worried and anxious most times
Experiencing prolonged periods of sadness or depression
Physical symptoms
Headaches and migraines
Feeling lethargic and a lack of energy
Having stomach and digestion related issues such as poor digestion, constipation, diarrhea or nausea
A rise in pulse and possibility of heart palpitations
Shallow breathing or even hyperventilation
Restlessness and insomnia
Tense muscles and pains around he body
Poorer immune health with more colds and infections
Cold sweats
A loss in libido and sexual desire or ability
Being fidgety, nervous or shaky
Having a clenched jaw and grinding of teeth
Having a dry mouth and finding it hard to swallow
Cognitive symptoms
Finding it hard to calm down your minds racing throughs
Poor focus and concentration
Experiencing constant worrying, anxiety and thinking about something
Forgetfulness and being disorganized
Poor judgment
Impaired decision making
Being more inclined to be pessimistic
Behavioral symptoms
Experiencing changes in appetite (Eating more or too little)
Use of stimulants such as alcohol, drugs or cigarettes
Withdrawing from social circles
Being less tolerable to other people
Being prone to more procrastination and avoiding of responsibilities
Sleeping issues (Falling asleep or staying asleep)
Being more indecisive and inflexible
Making worse decisions in general
Experiencing sexual problems
Part taking in nervous behaviors: Nail biting, fidgeting and pacing
UNDERSTANDING THE NATURAL STRESS RESPONSE
When a perceived threat comes into play, the brain's hypothalamus, a small but crucial region at its base structure, initiates a complex alarm system within the body. Picture a scenario where a large dog barks at you during your morning walk; this qualifies as a perceived threat. Through a combination of nerve and hormonal signals, this system activates the adrenal glands, situated atop the kidneys, prompting them to release a surge of vital hormones, including adrenaline and cortisol.
Adrenaline swiftly elevates your heart rate, increases blood pressure, and boosts energy levels. Meanwhile, cortisol, the primary stress hormone, raises blood sugar (glucose) levels, enhances the brain's utilization of glucose, and makes substances available for tissue repair. Notably, cortisol also temporarily suppresses nonessential bodily functions like digestion, reproduction, and growth processes. This intricate natural alarm system also communicates with brain regions responsible for regulating mood, motivation, and fear.
The stress response unfolds within the brain itself. When an individual encounters danger, whether it's an oncoming car or another threat, sensory information from the eyes or ears is sent to the amygdala, a brain region involved in emotional processing. The amygdala quickly interprets these sensory inputs, and upon detecting danger, promptly transmits a distress signal to the hypothalamus.
The hypothalamus serves as a command center, facilitating communication with the rest of the body via the autonomic nervous system. This system regulates involuntary functions like breathing, blood pressure, heartbeat, and the dilation or constriction of critical blood vessels and bronchioles in the lungs. The autonomic nervous system comprises two components: the sympathetic nervous system which initiates the fight-or-flight response to provide an energy surge for responding to perceived threats, while the parasympathetic nervous system induces the "rest and digest" response to calm the body after the threat subsides.
Following the amygdala's distress signal, the hypothalamus activates the sympathetic nervous system, relaying signals through autonomic nerves to the adrenal glands. These glands respond by releasing epinephrine (adrenaline) into the bloodstream, setting off a cascade of physiological changes. The heart beats faster, directing blood to vital organs and muscles, raising pulse rate and blood pressure. Breathing quickens, and lung airways open wider to maximize oxygen intake, sharpening sensory perception. Simultaneously, epinephrine triggers the release of stored blood sugar (glucose) and fats into the bloodstream, providing energy throughout the body.
These responses unfold so rapidly that individuals often act before fully processing the situation consciously. As the initial surge of epinephrine diminishes, the hypothalamus triggers the second phase of the stress response through the HPA axis, involving the hypothalamus, pituitary gland, and adrenal glands. This hormonal network maintains the sympathetic nervous system's activity when the brain perceives an ongoing threat. If the perceived danger persists, the hypothalamus releases corticotropin-releasing hormone (CRH), which signals the pituitary gland to release adrenocorticotropic hormone (ACTH). ACTH, in turn, prompts the adrenal glands to release cortisol, keeping the body on high alert. When the threat eventually dissipates, cortisol levels drop, and the parasympathetic nervous system takes over, alleviating the stress response.
HOW DOES CHRONIC STRESS IMPACT OUR HEALTH?
Chronic stress can have profound impacts on our health and if we don't take care to calm down our stress responses we can be putting our bodies at serious risk of disease and ill health. below you can find out how being persistently under stress impacts your mental and physical health:
Mental health
Depression
Anxiety
Finding it hard to focus
Issues with memory
Physical health
Digestive issues and discomforts
Muscle tensions and pain
Issues with sleeping properly
Weight gain and obesity
Eating disorders
Sexual dysfunctions
Consistent headaches
Being more prone to heart disease, heart attacks and strokes
Elevated blood pressure
Excessive hair loss
Skin issues: Acne, psoriasis and eczema
10 WAYS TO BETTER MANAGE YOUR STRESS
Recognize Stress: First, acknowledge when stress becomes a problem in your life. Be attentive to physical and emotional signs like muscle tension, fatigue, or headaches, and categorize stressors into manageable, time-dependent, or uncontrollable categories.
Make Necessary Changes: Evaluate your commitments and responsibilities to identify areas where you can make changes. Prioritize tasks, delegate when possible, and reorganize your life to avoid feeling overwhelmed.
Build Supportive Relationships: Cultivate relationships with friends and family who can provide practical advice and emotional support. Engaging in social activities and volunteering can broaden your social network and boost your mood.
Maintain a Healthy Diet: A well-balanced diet can positively impact your mood. Ensure you're getting essential nutrients and stay hydrated to support your mental well-being.
Monitor Smoking and Drinking: Reduce or eliminate smoking and excessive alcohol consumption, as they may initially appear to relieve tension but can exacerbate stress and anxiety.
Exercise Regularly: Physical activity, even in small amounts, can help manage stress by releasing endorphins that elevate your mood. Start with short walks a few times a week.
Take Breaks: Prioritize self-care and relaxation. Balance your responsibilities with moments of rest and self-indulgence to reduce stress levels.
Practice Mindfulness: Incorporate mindfulness meditation into your routine. Research suggests it can effectively manage and reduce stress and anxiety.
Prioritize Sleep: Improve sleep quality by reducing caffeine intake, limiting screen time before bed, and creating a to-do list for the next day to clear your mind.
Be Kind to Yourself: Keep things in perspective and avoid excessive self-criticism. Cultivate a positive attitude by focusing on the things you're grateful for in life.
Additionally, consider these bonus tips for stress management:
Take Control: Empower yourself by taking control of your life and actively seeking solutions to your problems.
Connect with Others: Build a strong support network with friends, family, and colleagues to share and alleviate your stress.
Allocate "Me Time": Dedicate time to activities you genuinely enjoy to balance the demands of work and life.
Challenge Yourself: Set goals and embrace challenges, fostering confidence and an active lifestyle.
Avoid Unhealthy Habits: Resist the temptation to rely on alcohol, smoking, or caffeine as coping mechanisms.
Help Others: Engage in volunteer work or small daily acts of kindness to boost resilience and well-being.
Work Smarter: Prioritize tasks that truly matter and accept that not everything can be done at once.
Maintain Positivity: Cultivate a positive outlook by recognizing daily successes and things for which you're grateful.
By incorporating these strategies into your daily life, you can effectively manage and reduce stress, leading to improved mental and physical well-being.
If you are further interested into how to create a life filled with more calm, you can read about that here.
🧠 KEY IDEAS
In today's blog post, we delve deep into the intricate topic of stress, encompassing a comprehensive exploration that spans from defining what stress truly entails and uncovering its root causes to unraveling the intricate biological mechanisms that underlie our stress responses. Moreover, we embark on a journey to discover effective strategies for skillfully navigating and coping with challenging and stressful situations
✏️ REFERENCES
Harvard Health. (2020, July 6). Understanding the stress response . https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
Website, N. (2023, July 25). 10 stress busters . nhs.uk. https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/tips-to-reduce-stress/
Chronic stress puts your health at risk. (2023, August 1). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037#:~:text=Digestive problems.,high blood pressure and stroke
Stress effects on the body. (2023, March 8). https://www.apa.org. https://www.apa.org/topics/stress/body
Stress symptoms: Effects of stress on the body . (nd). WebMD. https://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-body
Ragland, L. (1999, December 31). Ways to manage stress . WebMD. https://www.webmd.com/balance/stress-management/stress-management
Stress. (n.d.). Mental Health Foundation. https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/stress#:~:text=Stress is our body's response,all deal with stress differently
