" TWO THINGS WILL DEFINE YOU - ONE IS YOUR DETERMINATION WHEN HAVE NOTHING AND YOUR ATTITUDE WHEN YOU HAVE EVERYTHING "- Vijay
" TWO THINGS WILL DEFINE YOU - ONE IS YOUR DETERMINATION WHEN HAVE NOTHING AND YOUR ATTITUDE WHEN YOU HAVE EVERYTHING "- Vijay
INTRODUCTION
Stress is a natural response to various stimuli that our bodies encounter. It is a mechanism by which our bodies get ready for a fight-or-flight situation. In short bursts, stress can act as a positive factor, such as when it helps you avoid danger or meet a deadline but, when it is frequent or chronic, it can cause a variety of health problems such as anxiety, depression, and cardiovascular problems.
It can be because of any particular thought or event which makes you feel anxious, angry, tense, nervous or frustrated.
Stress is the body’s natural defense, and it causes the body to flood with hormones that prepares us to confront the dangers in front of us during which our body produces various hormones and chemicals like epinephrine, norepinephrine, cortisol which results in causing:
(1) high blood pressure
(2) alertness
(3) heightened muscle preparedness
(4) sweating
These changes improve a person’s ability to respond to a potentially hazardous or challenging situation. Norepinephrine and epinephrine also cause a faster heart rate.
Environmental factors that trigger these changes are called stressors. Examples include noises, aggressive behavior, a speeding vehicle, scary moments in movies, people yelling, fear of exams. Feelings of stress tend to increase in tandem with the number of stressors.
EFFECT ON PHYSICAL HEALTH
Stress slows down certain normal bodily functions, such as how the digestive and immune systems perform. Instead, the body uses its resources on breathing, blood flow, alertness, and the preparation of the muscles for sudden use.
" While stress can act as a motivator, pushing us to excel in our endeavors, an excessive or prolonged stress response can become detrimental "
The changes that occur in the body during a stress reaction include:
(1) Heart rate and Blood pressure increases
(2) Respiratory rate increases
(3) Heightened state of alertness
(4) Digestion process is slowed down
(5) Immune activity decreases
How a person reacts to a difficult situation(stressor) is different for each individual. Some people can have a strong response to a single stressor while some people can experience multiple stressors at once or in a repeated manner but not leading to severe stress reaction. People respond to stress in different ways and that determines its effect on their overall health. Sometimes a positive experience can also be a stressor for some individuals such as promotion at work, having a child. Stressors affect each individual in different ways. All these changes occur when the person steps into the unknown or does something which they are not familiar with, which requires extra effort, adaptation, responsibility and significant change.
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TYPES OF STRESS
There are three types of stress:
- Acute stress
- Episodic stress
- Chronic stress
ACUTE STRESS
Acute stress is a more common form of stress and is short term and can be caused by many things (e.g., job interview, birth of child, wedding, vehicle accident, witnessing an attack). Acute stress occurs just as often from witnessing a disturbing event as it does from experiencing one first-hand. For example, a person worried or stressed about finishing his work by a deadline, in which the stress will reduce or disappear once a person meets the deadline.
Due to its short duration, acute stress does not usually have serious consequences on your mental and physical health. However, you can develop acute stress disorder also known as temporary stress disorder following a stressful event. This can last from a few days to a month after an incident has occurred.
Short-term effects include:
- Feeling restless
- Faster heart rate and respiratory rate
- Increased irritability
- Upset stomach
- Tension headache
- Feeling tense
- Having difficulty focusing your attention
- Having sleep difficulties
- Avoiding people, places or things that remind you of a traumatic event
EPISODIC ACUTE STRESS
Episodic acute stress refers to frequent, repeated periods of stress during which stressful experience occurs often on a regular basis. This kind of stress occurs when the person faces multiple stressors at once or when they constantly worry a lot about something bad that might happen in the future. Generally, this type of stress is most common for people who are naturally anxious, irritable, or short-tempered, as they get triggered even with minor stressors which becomes the source of major stress. This can lead to serious impacts on mental and physical health because of its frequent and repetitive nature.
Some of the effects include:
- Frequent headaches
- Panic attacks
- Feeling irritable and angry
- Heartburn and indigestion
- Heart disease
CHRONIC STRESS
Chronic stress is considered as a constant stress occurring over a long period with no or limited relief and is more harmful. It can be common for people having prolonged health issues or disabilities, or those who look after someone with prolonged health issues or disabilities.
It can also occur in people who has experienced abuse or witnessing the abuse of others, high-stress or high-danger jobs (e.g., emergency medical service workers, armed forces, firefighters, police officers), financial difficulties, having few or no family members and friends, has a natural tendency to have negative or catastrophic thinking.
A constant state of stress can affect person health and lead to various conditions such as:
- High blood pressure
- Cardiovascular disease
- Higher risk of stroke and heart attack
- Type 2 Diabetes
- Insomnia and fatigue
- Weakened immune system, increasing risk for the flu, infections, and viruses
- Depression
- Low self-confidence
- Substance use and abuse
- Weight gain
- Fertility and reproductive issues, as well as low sex drive
- Memory problems and difficulty in concentrating, focusing, and decision-making
- Negative thinking
- Sleeping difficulties
PHYSICAL EFFECTS ON HEALTH:
Anger, fatigue, burnout, nail biting, restlessness, feeling of insecurity, food cravings, higher tobacco consumption, social withdrawal, relationship problems, eating too much or too little, forgetfulness.
DIAGNOSIS:
Diagnosing stress can be challenging because it depends on many factors. Doctors typically diagnose stress by asking an individual about their symptoms and life events and try to identify the stressors responsible for it using various methods which include questionnaires, face-to-face interview, etc.,
When to Contact a Medical Professional ?
Contact your doctor if you feel overwhelmed by stress, or if it is affecting your daily activities and health. Also call your provider if you notice symptoms like:
- symptoms of panic attack such as rapid breathing, racing heartbeat,
- having memories of a traumatic event,
- having fears that you cannot control,
- unable to perform your daily activities and work.
MANAGEMENT
Medications are typically reserved for individuals with underlying conditions like depression or anxiety disorders that contribute to their stress. In such cases, antidepressants may be prescribed, but they should be used cautiously, as they may mask rather than address the root causes of stress. Therapies like aromatherapy, CBT- Cognitive Behavioral Therapy (means of reframing the thoughts and emotions surrounding a stressful event), reflexology, and relaxation techniques can aid in stress reduction.
How do I manage stress ?
Everyone reacts differently to stressful situations and their coping mechanisms also vary from person to person.
Healthy coping strategies include practicing relaxation techniques such as:
- Deep breathing
- Meditation
- Yoga
- Exercise
- Having positive thoughts and having gratitude for the things we have and trying to let go of what is beyond our control
" Unhealthy ways of coping up with stress includes turning to alcohol, drugs, or gambling which should be avoided "
People may find that the following lifestyle measures can help them manage or prevent stress:
- Exercise regularly: Exercise has been shown to reduce the impact of stress on both physical and mental health
- Monitor Alcohol, Drug, and Caffeine Intake: Reducing the intake of alcohol, drugs, and caffeine
- Nutrition: Eat healthy balanced diet containing plenty of fruit and vegetables can help maintain the immune system at times of stress
- Proper daily routine: People should plan and organize their time and set aside some time to organize their schedules, relax, and pursue their own interests
- Talking to others: Sharing feelings and concerns with family, friends that you trust which can reduce stress
- Sleep: A adequate amount of sleep is important because it relaxes, repairs both our body and mind
- Reduce screen time: Limit the time you spend following the news if it increases your stress
- Seek Professional Help: Being mindful of the stressors. If stress significantly impacts your daily life, consider consulting a doctor or therapist for guidance and support.
CONCLUSION
Stress is an inherent part of life, but how we manage it can significantly impact our health and well-being. By identifying your stressors, practicing relaxation techniques, maintaining a healthy lifestyle, and managing your time wisely, you can significantly reduce the impact of stress on your life.
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