We live in a world that moves fast, too fast sometimes. Between deadlines, chores, responsibilities, and even the phone notifications, stress can become such a normal part of life that we hardly notice it’s there. But just because it’s common doesn’t mean it’s harmless.
Stress, as natural as it sounds, carries a whole pack of implications that in the long run might be detrimental to your health. It carries not only physical implications, but also mental and emotional.
Physical implications can include the increasing risk of conditions like cardiovascular disease, a weak immune system, building up of muscle tension, insomnia and anxiety, which can also lead to depression.
So, this Stress Awareness Month, it’s the perfect time to slow down and take a closer look. What is stress really doing to us? How can we keep it in check? Is it okay to normalize stress? Let’s find out.
What is Stress, really?
By definition, stress is a natural body and mind reaction to challenging or threatening situations. Any physical or psychological stimuli that disrupt homeostasis result in a stress response. The stimuli are called stressors, and physiological and behavioural changes in response to exposure to stressors constitute the stress response.
There are different kinds of stress. The most common are acute and chronic stress. They both share some overlapping symptoms. However, the chronic symptoms can be difficult to manage. Here are some examples below:
Symptoms of acute stress include:
- Aggression
- Insomnia
- Anxiety
- Mood swings
- Difficulty concentrating
- Irritability
- Nightmares
Symptoms of chronic stress include:
- Anxiety disorders
- Irritability or anger
- Depression
- Isolation
- Aches and pain
- Fatigue
What’s the difference between them?
Imagine you are running late to an exam or making a presentation, those situations usually make people begin to feel symptoms of stress such as anxiety and difficulty focusing, that it’s called acute Stress. It often happens when faced with specific situations or events.
Whereas Chronic Stress is the result of built-up stress from repeated exposure to stressful situations. It usually comes from job demands, financial concerns and relationships.
The Body’s Stress Response: Helpful or Harmful?
The body’s stress response can be both helpful and harmful. Short-term stress, as acute stress can be beneficial, as it boosts performance and enhances the immune system. However, prolonged or chronic stress can have negative health effects, affecting physical and mental well-being.
It’s the fight-or-flight response that leads to temporary physiological changes such as an increase in heart rate and adrenaline release. Therefore, improving performance as it increases alertness, focus, and makes you equipped to handle challenging situations. [1][2][3]
On the other hand, long-term stress occurs when people face acute stress situations frequently. “Prolonged exposure to chronic stress (long-term stress) can lead to cumulative physiological and psychological effects, increasing the risk of health problems such as cardiovascular disease, anxiety, and depression.” [4] Not only that, but it can also supress the immune system, making you more susceptible to infections and other health conditions.
Signs You’re More Stressed Than You Think [1]
Stress often shows up in your body before you even realize it. Pain or tightness in your head, chest, stomach, or muscles might surface. This is due to the stress, as it causes muscles to tense, and over time, this can lead to headaches, migraines, or even chronic musculoskeletal issues.
It can also affect your digestive system, symptoms like diarrhea, constipation, nausea, or vomiting to name a few. This reduced the amount of nutrients your body absorbs, at the same time.
Reproductive health isn’t safe either, as high levels of stress can lead to irregular or painful menstrual cycles in women, and reduced libido, or issues with sperm production in men.
Lastly, stress triggers your body’s “fight-or-flight” response, flooding your system with hormones like cortisol and adrenaline. This can raise your heart rate and blood pressure, putting extra strain on your cardiovascular system
Regarding your mental health, stress can also affect it. Stress can lead to depression or anxiety, coupled with insomnia or oversleeping; lack of motivation, feeling overwhelmed, and memory problems.
Proven Ways to Push Back: Small Habits That Make a Big Difference
Increasing physical activity: Getting regular physical activity boosts hormone production, which helps to soothe stress and boost relaxation. Yoga, deep breathing techniques, massage or meditation are also an excellent way to reduce stress.
Change Your Diet: Try reducing caffeine, as it can affect the quality of your sleep or reduce high-sugar food. Instead, consume a healthy, balanced diet as there are a lot of foods which help to lower your stress level.
Furry Friends: Dogs and cats can help reduce your stress level by boosting the production of cortisol.
Journaling: Keeping a journal and writing down your feelings and thoughts more often than not helps to keep everything in check and makes everything more manageable.
When to Seek Help: Knowing Your Limits
If you are struggling with stress and you coping mechanisms seem ineffective, you may want to seek help from a specialist. We recommend reaching out to your medical provider and following their instructions.
