- www.medicalnewstoday.com/articles/323324
- www.nimh.nih.gov/health/publications/stress/index.shtml
- https://www.discovermagazine.com/health/can-stress-loneliness-and-sleep-deprivation-make-you-more-prone-to-covid-19
- https://psychcentral.com/lib/long-term-effects-of-chronic-stress-on-body-and-mind#1
- www.frontiersin.org/articles/10.3389/fpsyt.2021.585952/
- https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495
Understanding & Managing Stress
Optimize Your Health
The body’s biological response to demanding situations is called stress. Stress causes the body to release stress hormones, such as cortisol and adrenaline, that help prepare the body to take action by increasing heart and breath rates, and stimulating a state of heightened alertness.
Many factors can trigger the stress response, like danger, psychological pressure, and extreme emotion. Not all stress is bad. In a dangerous situation, stress signals the body to prepare to fight or flee. In non-life-threatening situations, stress can motivate people, such as when they must take a test or interview for a new job. The physical effects of stress usually do not last long. However, when people find themselves living in a nearly constant state of heightened alertness, they cross into another plane of stress called chronic stress.
Chronic Stress
What we need to be mindful of is unmanaged stress. Chronic, or unmanaged, stress is on-going stress that continues for prolonged periods. Chronic stress acts like a forest fire that smolders for weeks after the raging flames are extinguished. If stress is not tended to and managed, it causes a slow burn that impairs our entire being - mind, body, and spirit.
Potential causes of chronic stress are high-pressure jobs, financial difficulties, or challenging relationships. Chronic stress puts pressure on the body for an extended period of time and can cause a range of symptoms, while increasing the risk of developing certain illnesses. Chronic stress affects the whole body, both physically and psychologically, making daily functioning more challenging. The type and severity of symptoms can vary considerably from person to person.
The COVID-19 pandemic has proven to be a major and chronic life-stressor, worldwide. Those stresses include the risk/fear of getting infected, social isolation, deficient schooling for children, potential for increased domestic conflict, and job/income loss.
When individuals are unable to control the circumstances around them, it becomes essential that they learn to control their responses, in order to manage their stress.
Potential causes of chronic stress are high-pressure jobs, financial difficulties, or challenging relationships. Chronic stress puts pressure on the body for an extended period of time and can cause a range of symptoms, while increasing the risk of developing certain illnesses. Chronic stress affects the whole body, both physically and psychologically, making daily functioning more challenging. The type and severity of symptoms can vary considerably from person to person.
The COVID-19 pandemic has proven to be a major and chronic life-stressor, worldwide. Those stresses include the risk/fear of getting infected, social isolation, deficient schooling for children, potential for increased domestic conflict, and job/income loss.
When individuals are unable to control the circumstances around them, it becomes essential that they learn to control their responses, in order to manage their stress.
SIGNS AND SYMPTOMS OF
CHRONIC STRESS:
CHRONIC STRESS:
- Irritability, which can be extreme
- Fatigue
- Headaches
- Difficulty concentrating, or an inability to do so
- Rapid, disorganized thoughts
- Difficulty sleeping
- Nervousness
- Digestive problems and changes in appetite
- A perceived loss of control/feeling helpless
- Low self-esteem
- Loss of sexual desire
- Frequent infections or illnesses
Often, when people are overwhelmed by stress, they are less likely to engage in healthy behaviors.
Effects of Chronic Stress
The stress response causes the release of powerful hormones, adrenaline, and cortisol. Prolonged and repeated activation and release of stress hormones result in elevated blood glucose levels, reducing our ability to fight infections adequately. Chronic stress can cause hypertension and gut disturbances. Chronic stress also depletes endorphins, the body’s natural pain killers, resulting in headaches, back pain, and arthritis. Feelings of anxiety or depression, racing thoughts, and general malaise are symptoms of prolonged, unmanaged stress.
In addition to placing a burden on physical health, stress can impact lifestyle and behaviors that affect health. Often, when people are overwhelmed by stress, they are less likely to engage in healthy behaviors. Unhealthy snacking and increased alcohol consumption can begin, while healthy activities are neglected, such as exercise or connecting with friends and family.
In addition to placing a burden on physical health, stress can impact lifestyle and behaviors that affect health. Often, when people are overwhelmed by stress, they are less likely to engage in healthy behaviors. Unhealthy snacking and increased alcohol consumption can begin, while healthy activities are neglected, such as exercise or connecting with friends and family.
HEALTH CONSEQUENCES OF
CHRONIC STRESS:
CHRONIC STRESS:
After prolonged periods, chronic stress can contribute to a range of physical and mental disorders.
- Heart disease and High blood pressure
- Obesity and Type II Diabetes
- Weakened immune system, possibly diminishing your ability to fight off flu or the Covid-19 virus
- Sexual dysfunction
- Gastrointestinal disorders
- Skin irritation
- Respiratory infections
- Autoimmune diseases
- Insomnia
- Burnout
- Depression or Anxiety disorders
- Post-traumatic stress disorder (PTSD)
- Memory loss
CHRONIC STRESS SHOWS IN THE FACE BY AGING MORE QUICKLY
CHANGES IN PERSONALITY HAVE BEEN LINKED TO LONG-TERM WORKPLACE STRESS
Stress Management
Knowing that stress is common, learning to be aware of personal stressors, and recognizing how you react to life’s demands are essential as you build a personal Stress Management Toolbox. Simple daily habits like spending time outdoors, exercising, eating balanced meals, drinking plenty of water, and getting adequate sleep are key behaviors to help manage stress and improve your overall health.
7 Tips to Reduce Stress
Be observant and learn to recognize your body’s response to stress.
A simple and quick way to decrease feelings of stress is deep breathing. You can do it anywhere, and no equipment is needed. To get started, sit with your back straight and allow your eyes to close. Take a long deep breath in through your nose. Hold it for a count of 5-7 and exhale completely through your mouth. Repeat this cycle for a total of 5 breaths and enjoy the calming power of your breath. You can also try a relaxing activity such as meditation, muscle relaxation, yoga or tai chi.
Moving 30 minutes per day for at least five days/week is one of the best ways to reduce stress. When we exercise, endorphins are released, leaving us feeling happier and less stressed.
You may have noticed that eating snacks high in sugar often leaves you feeling irritable. Snacking on nutrient-dense snacks instead of processed snacks leaves us feeling calmer and more energetic. Foods rich in magnesium, like bananas, almonds, and dark chocolate are great “relaxers” and are a great snack option in times of stress.
One of the most effective ways to “off-load” our stress is to journal. Studies have shown that journaling can improve pain, insomnia and depression. A journal can be whatever you need at that moment, whether it is a place to jot down your list of errands, upcoming appointments, a positive quote that inspires you or a place you write your worries to get them off your chest. How you use a journal is completely up to you. It is important to keep it about you. Take a few minutes each day in a peaceful place, free from worry to write your stress away.
Make time for hobbies such as reading a book or listening to music. You can also do something creative like crochet a scarf, learn to paint, build a birdhouse, write a song – it works wonders!
If you feel overwhelmed by stress, speak with your physician, or ask for help from a mental health professional. Effective treatments can help if stress is affecting your relationships or your ability to work.
You are not alone; keep in touch with people who can provide emotional and practical support. Call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255), available 24 hours a day, 7 days a week if you or a loved one is having thoughts of suicide.
