Stress is all too common nowadays, rearing its ugly head whenever we have insufficient time, unrealistic requirements, or challenging timeframes. We all know it can wreak havoc on our minds and bodies, but what exactly happens when we’re under pressure? How does stress actually affect us on a biological and physiological level? Here, we shed some light on the mechanisms that surround stress and why it’s so universally debilitating.
The Fight-or-Flight Response
You can thank a hard-wired, prehistoric trigger for your initial stress response because it’s a primal instinct inherited from our ancestors. When faced with a life-threatening situation, the hypothalamus, a tiny region at the base of the brain, throws us into “fight-or-flight” mode. This survival mechanism prepares us to confront the threat (fight) or escape danger (flight) with lightning speed.
Hormones Take Charge
The hypothalamus releases a powerful cocktail of stress hormones in response to stress. The first one is adrenaline, often called the “get ready” hormone. It surges through our bloodstream, increasing heart rate, respiration, and blood sugar levels. Our pupils dilate, muscles tense, and senses become hyper-alert, preparing us for immediate action.
This surge is crucial for short-term survival, but chronic stress keeps adrenaline levels elevated, leading to a state of constant hyperarousal. Imagine constantly being ready for a marathon – that’s what chronic adrenaline exposure can feel like, leaving us jittery, anxious, and unable to relax.
The next hormone to be released is cortisol, the infamous “stress hormone.” Cortisol takes over when the adrenaline rush subsides, mobilizing our bodies for long-term stresses. It increases blood sugar levels to provide readily available fuel for the body and suppresses non-essential functions like digestion and the immune system to divert energy toward dealing with the perceived threat.
Physical Manifestations of Chronic Stress
While this hormonal response may have been lifesaving for our caveman ancestors facing a saber-toothed tiger, it’s not ideal for the chronic stressors of modern life. Elevated cortisol levels are bad for your body over time, and there are several health implications as a result of ongoing stress:
Weight Gain and Blood Sugar Issues: Cortisol promotes the storage of belly fat (because you’ll need it for fighting the threat that’s stressing you out!) and can contribute to insulin resistance, increasing the risk of type 2 diabetes.
Headaches and Muscle Tension: Stress hormones trigger the release of inflammatory chemicals, leading to headaches, muscle tension, and pain throughout the body. Moms who complain of ‘stress headaches’ aren’t making it up.
Digestive Disorders: The digestive system takes a backseat during stress, leading to constipation, diarrhea, or heartburn. Although our appetites increase, we tend to choose poorer-quality, high-calorie foods with plenty of fat and sugar. The end result is less efficient digestion, inadequate nutrition, and greater weight gain.
Weakened Immune System: Chronic stress suppresses the immune system, making us more susceptible to infections and illnesses. That’s why highly stressed individuals are more likely to suffer from complaints like infectious diseases, viruses, and even cancer.
Sleep Disruption: The constant state of alertness brought on by stress hormones makes it difficult for our bodies and minds to ‘switch off’ when it’s time to rest. This makes it challenging to fall asleep and stay asleep, leading to fatigue and difficulty concentrating.
Stress Hijacks Your Mind
Stress doesn’t discriminate; it affects our mental well-being just as much as our physical health and can seriously affect how well our brains function and respond to additional stresses and challenges. Here’s how chronic stress can take a toll on our minds:
Cognitive Decline: Stress can impair focus, concentration, and memory. Learning new things, making decisions, and completing tasks efficiently becomes difficult. The physical lack of sleep it can cause doesn’t help the situation, either.
Anxiety and Irritability: The constant activation of the fight-or-flight response fuels anxiety and makes us more prone to feeling on edge and easily irritated. This makes us feel jumpy or easily startled whenever we’re stressed out.
Depression: Chronic stress can lead to feelings of hopelessness, helplessness, and isolation, contributing to the development of depression. In extreme circumstances, stress can be a major cause of self-harm and even suicide.
Effective Stress Management
The good news is that stress doesn’t have to control your life. By incorporating healthy coping mechanisms, you can manage stress and protect your physical and mental health. Here are some powerful tools to help you reduce and combat stress:
Exercise: Physical activity is a potent stress reliever. Exercise releases endorphins, the body’s natural mood elevators, and promotes relaxation. It also aids in better sleep quality.
Relaxation Techniques: Deep breathing, meditation, and progressive muscle relaxation can help calm the nervous system and promote feelings of peace and well-being.
Prioritize Sleep: Aim for 7-8 hours of quality sleep each night, and don’t be tempted to ‘eat into’ this time to complete extra work or tasks. Sleep allows your body and brain to recharge and better cope with daily stress.
Mindfulness: Mindfulness practices like meditation and yoga can help you become more aware of your thoughts and feelings, allowing you to respond to stress in a more controlled and self-aware way.
Healthy Habits: Eating a balanced diet, limiting caffeine and alcohol intake, and staying hydrated can all contribute to better stress coping mechanisms. A healthy body is a resilient body!
Strong Support System: Connect with loved ones, confide in friends or family, and consider joining a support group. Social support can provide a sense of understanding and belonging, which can be a buffer against the negative effects of stress.
Time Management and Boundaries: Learn to say no, delegate tasks effectively, and set boundaries between work and personal life. Communicate your personal limitations effectively, and don’t let others convince you to push them further. This will help you manage your workload and prevent burnout.
Cognitive Behavioral Therapy (CBT): If you struggle to manage stress on your own, consider seeking professional help. CBT is a form of therapy that can teach you effective coping mechanisms and help you develop a healthier thought process when dealing with stressful situations.
Remember, stress management takes time and may not be instantly successful. Experiment with different techniques to find what works best for you, and persevere even if you don’t see results quickly. By taking a proactive approach to managing stress, you can become more resilient to life’s challenges and safeguard your physical and mental health.
