Navigation

Stress

Автор: ,

What is Stress?

Stress is the body's natural physiological and psychological response to demands or pressures from the environment, known as stressors (1, 2). It's essentially how the brain and body react to any challenge or demand. When faced with a perceived threat or challenge, the body activates the "fight-or-flight" response, releasing hormones like adrenaline and cortisol. This prepares the body for immediate action by increasing heart rate, blood pressure, and energy supply (1).

While often viewed negatively, stress isn't inherently bad. Short-term stress can be motivating and help us perform under pressure or react effectively in dangerous situations.

Types of Stress (Acute, Chronic, Eustress, Distress)

Stress can be categorized in different ways:

  • Acute Stress: Short-term stress resulting from specific events or pressures (e.g., an upcoming deadline, a near-miss accident). The body typically recovers quickly once the stressor is removed (1).
  • Chronic Stress: Prolonged or persistent stress resulting from ongoing pressures or difficult situations (e.g., long-term job strain, financial worries, chronic illness, relationship problems). This constant activation of the stress response system can have detrimental effects on health (1, 2).
  • Eustress: Considered "positive" or "healthy" stress. It arises from challenging but motivating or exciting situations (e.g., starting a new job, planning a vacation, meeting a new partner, engaging in competitive sports). Eustress can enhance performance and well-being (2).
  • Distress: Considered "negative" or "unhealthy" stress. It arises from situations perceived as threatening, overwhelming, or harmful, leading to feelings of anxiety, frustration, and helplessness. Chronic distress is the type most associated with negative health outcomes (1, 2).

Distinguishing between motivating eustress and draining distress is important for understanding stress management.

Common Causes of Stress (Stressors)

Stressors can be major life events or minor daily hassles. Common sources include (1):

  • Work/School: Heavy workload, tight deadlines, job insecurity, difficult colleagues/bosses, exams.
  • Financial Problems: Debt, inability to pay bills, unexpected expenses.
  • Relationship Issues: Conflicts with partners, family members, or friends; divorce; loneliness.
  • Major Life Changes: Moving house, marriage, birth of a child, retirement, loss of a loved one (grief).
  • Health Issues: Personal illness or injury, caring for a sick family member.
  • Daily Hassles: Traffic jams, commuting, minor disagreements, time pressures.
  • Environmental Factors: Noise, pollution, unsafe living conditions.
  • Internal Factors: Pessimism, unrealistic expectations, perfectionism, negative self-talk.

Signs and Symptoms of Chronic Stress (Distress)

When stress becomes chronic or overwhelming (distress), it can manifest in various ways (1, 2, 3):

  • Emotional Symptoms: Feeling overwhelmed, irritable or short-tempered, anxious, moody, difficulty relaxing, low self-esteem, feeling lonely or isolated, depression.
  • Cognitive Symptoms: Memory problems (forgetfulness), inability to concentrate, poor judgment, constant worrying, racing thoughts, seeing only the negative.
  • Physical Symptoms: Aches and pains (headaches, back pain, muscle tension), diarrhea or constipation, nausea, dizziness, chest pain, rapid heartbeat, frequent colds or flu, loss of sex drive, sleep problems (insomnia), fatigue.
  • Behavioral Symptoms: Changes in eating habits (eating more or less), sleeping too much or too little, withdrawing from others, procrastinating or neglecting responsibilities, using alcohol, cigarettes, or drugs to relax, nervous habits (e.g., nail biting, pacing).
Physical symptoms like insomnia, fatigue, aches, and pains can be common signs of chronic stress (1, 3).

Health Effects of Chronic Stress

Prolonged activation of the stress response system can disrupt almost all the body's processes and increase the risk for numerous health problems, including (1, 3):

  • Mental health disorders (depression, anxiety disorders)
  • Cardiovascular disease (high blood pressure, heart attack, stroke)
  • Obesity and other metabolic disorders (e.g., type 2 diabetes)
  • Gastrointestinal problems (GERD, IBS, ulcers)
  • Weakened immune system, increasing susceptibility to infections
  • Sleep problems
  • Skin conditions (e.g., acne, eczema)
  • Musculoskeletal pain (tension headaches, chronic back/neck pain)
  • Menstrual problems

Stress Management Strategies

Learning to manage stress effectively is crucial for health and well-being. Strategies include (1, 2, 4):

  • Identify Stressors: Recognizing what triggers your stress response is the first step.
  • Lifestyle Adjustments:
    • Regular Physical Activity: A powerful stress reliever.
    • Healthy Diet: Balanced nutrition supports overall health.
    • Adequate Sleep: Aim for 7-9 hours per night.
    • Limit Caffeine and Alcohol: These can exacerbate anxiety and disrupt sleep.
    • Time Management: Prioritizing tasks, breaking large projects down, learning to say no.
  • Relaxation Techniques:
    • Deep Breathing Exercises
    • Progressive Muscle Relaxation
    • Meditation / Mindfulness Practices
    • Yoga or Tai Chi
    • Spending time in nature
  • Cognitive Strategies:
    • Challenging negative thought patterns
    • Practicing gratitude
    • Adjusting expectations / Practicing acceptance
  • Social Support: Talking to trusted friends, family members, or support groups.
  • Hobbies and Leisure: Making time for activities you enjoy.

Simple actions like getting enough sleep, taking breaks (e.g., swimming), or engaging in enjoyable distractions can help manage momentary stress.

When to Seek Professional Help

If stress feels overwhelming, interferes significantly with daily life, work, or relationships, or if self-help strategies aren't sufficient, seeking professional help is important (1). Consider consulting:

  • Primary Care Physician: To rule out underlying medical conditions contributing to symptoms and discuss treatment options.
  • Mental Health Professional (Psychologist, Psychotherapist, Counselor, Psychiatrist): For psychotherapy (talk therapy) to develop coping skills, address underlying issues, and manage stress, anxiety, or depression. Cognitive Behavioral Therapy (CBT) is often effective for stress management (1).
  • Psychiatrist: Can prescribe medication if needed for related conditions like anxiety or depression, often in conjunction with therapy.

Early intervention can prevent chronic stress from leading to more serious health consequences.

References

  1. National Institute of Mental Health (NIMH). 5 Things You Should Know About Stress. Updated March 2023. Available from: https://www.nimh.nih.gov/health/publications/stress
  2. American Psychological Association (APA). Stress. Accessed [Insert Access Date - e.g., April 20, 2024]. Available from: https://www.apa.org/topics/stress
  3. Mariotti A. The effects of chronic stress on health: new insights into the molecular mechanisms of brain-body communication. Future Sci OA. 2015;1(3):FSO23. doi:10.4155/fso.15.21
  4. Varvogli L, Darviri C. Stress Management Techniques: evidence-based procedures that reduce stress and promote health. Health Sci J. 2011;5(2):74-89.

See also