Stress And It’s Impact on Health

Stress has become a common word in the current era where one uses it almost every other day.

But what is stress?

In simple terms, stress is the feeling of a physical,  psychological and emotional strain which can be induced by over focusing on constant thoughts or over various circumstances.

Have you ever worked on a particular project for a long time or over focused or some episodes of life which eventually led you with a cluttered mind? Did you lose your attention span as well? Did you feel any unexplainable sensation of mental, physical and emotional strain? Did you notice a drop in your mental efficiency in simple tasks? Did you feel annoyed, grumpy & frustrated? If yes, then it implies that you were under stress!

The point is not just of usage but also the effect. Yes, stress has a direct effect on one’s health and an immediate effect on any ongoing chronic disease. As a matter of fact, it is proven that stress has an effect on both mental and physical health of the human body.

In a recent case study it was found that 33% of adults say they are under a lot of stress. 77% of respondents report having stress that compromises their physical health. 73% of people experience stress that negatively affects their mental health.

There are 3 types of stress

simply based upon the duration it lasts and the kind of scenarios it occurs for. Those are – Short term stress, Extreme Stress and Eustress.

Short Term

Short term or Acute stress is the form of stress which comes and goes away in a short span of time. This could be when you nearly miss an accident or when you drop down a precious item or get to know a disheartening news. Short term stress also helps you manage yourself in dangerous situations such as a fight or an animal chase or during sudden application of brakes in a vehicle. The heart rate increases rapidly but very soon once the situation is under control we relax immediately. This form of short term stress is faced by every individual at some point or the other in their lives.

Extreme

Chronic or extreme stress is a form of stress which is persistent and remains for a longer duration of time. This kind of stress can go up for weeks and even months. Most general examples seen under this are stress regarding unsatisfied marriage, workplace issues and financial burden.

Eustress

Eustress is joyful and entertaining. It’s seen as a healthy form of strain that may keep you motivated. It’s connected to adrenaline rushes, as when you’re skiing or racing against the clock.

In case of short term stress hormones are released by the body in response to strain. These hormones drive the muscles to stiffen up, the heartbeat to accelerate, and the brain to become more alert. These responses are beneficial in the short term because they assist you in managing stressful circumstances. This is the body’s natural mechanism to defend itself.

But, in case of extreme stress which remains for a longer time the body remains alert and under extreme tension even without any direct threat. This increases the risk of developing health issues over time.

Under high stress one can experience one or many abnormalities in their bodily functions which are as follows – Note that these are just temporary abnormalities which go away as soon as we relax.

• Constipation or diarrhea
• Forgetfulness
• Stiff neck or jaw
• Tiredness
• Inability to sleep or excessive sleeping
• Uneasy/rumbling of  stomach
• Regular pains and aches
• Headaches
• Drop in attention span
• Drop in energy levels
• Sexual dysfunction

Stress under longer durations of life can cause severe health issues which can affect the health on hazardous aspects. This affects both mental and physical health. Under physical health it can induce the following problems.

• Obesity, Weight gain or loss
• Cardiovascular issues
• Hair fall
• Skin issues, such as acne or eczema
• Pre-menopausal issues
• Irregular menstrual cycles
• High blood pressure
• Irregular heart beat
• Diabetes

Stress under long exposure can affect mental health. Under mental health it can induce the following problems.

• Depression
• Anxiety
• Extreme mood swings
• Irritability
• Aggression
• Panic disorders
• Panic attacks
• Feeling of loss of control
• Insomnia
• Fatigue
• Concentration and memory problems

The concern regarding strain induced mental problems is that the sense of rationalized decision making goes down. That is the time when people in the quest of instant relief end up consuming alcohol, cigarettes, hallucinogenic and psychotropic drugs. These definitely worsen the pre existing conditions and getting addicted escalates the health issues to a hazardous level.

Did you know? there is still one thing that pressure can have a major impact on human life. That’s ageing! Yes, stress can increase the process of ageing and hence reducing the life span.

Numerous illnesses are thought to be at risk due in part to psychological pressure which affects the body indirectly causing a chain of health issues which reduces the lifespan. Apart from that it is also proven that strain can directly affect the ageing process. Here’s how.

People who experience ongoing stress age quickly. All of their cell types’ telomeres shrink more quickly. Stress also causes inflammation, which along with ageing causes the phenomena known as ‘Inflammaging’. Under strain the pro-inflammatory alterations that are unique to ageing are intensified. It takes place as a result of cells’ failure to keep their mitochondria in a healthy state. The essential component of the innate immunity linked to chronic inflammation and, consequently, to inflammaging is macrophages.

Adding on is Cellular senescence, which results in functional changes and is linked to cancer as well as cardiovascular, neurological, and autoimmune illnesses, is a common trait of problems. All of these disorders are often linked to whole-body ageing, although they can manifest in adolescence in the event of persistently high levels of pressure.

This implies that neurological, physiologic, molecular, and genetic pathways are involved. Inflammation is thought to be induced by chronic psychological strain, which is thought to enhance the production of pro-inflammatory cytokines. This overall accelerates the rate of ageing in humans.

But there’s a catch here. Irrespective of all the various mental, emotional and physical problems induced by strain. Despite being unavoidable, strain may still be controlled. Yes under regular practices.

Specific to pressure, there is no one unique, effective therapy for it, nor is it a separate medical diagnostic. A simple change in the environment, the acquisition of coping mechanisms, the use of relaxation methods, and the treatment of symptoms or disorders that may have been triggered by chronic stress are the main components of treatment for stress.

Analyse and Understand The Signs of Burnout – Analyse the moments when you feel you are being under strain, understand what are the triggering instances that burn you out or leave you exhausted. Next is to try having a different perspective towards the triggering aspects. See if it could be managed by other ways or if it’s a problem it could have a different way of resolution. Once we eradicate the triggering aspect it no longer induces strain to us.

Regular Exercise – Consistently try to exercise. Your body and brain both benefit greatly from physical activity. No matter if you prefer to hit the gym or swimming or start running, exercise lowers pressure and relieves a number of symptoms connected to mental illness.

Personal Care – Self care activities should be a regular part of your daily routine if you want to effectively manage your pressure. Learn how to look for your mind, body, and spirit and how to arm yourself with the tools you need to live the greatest life possible.

Practice Mindfulness – Mindfulness is nothing but the skill to be totally present, conscious of our surroundings, aware of what we’re doing, and not overreact or become overwhelmed. Once we are consciously aware of the surroundings and start responding instead of reacting, we tackle the situation without being under strain.

Meditation – Meditation is a proven way to calm oneself. It can be difficult initially but by practising for a few minutes a day and increasing the pace gradually will be extremely beneficial in coping pressure with enhanced ability to focus.

Psychiatrist – In some extreme cases one might need medical help. Consulting a psychiatrist would help one get diagnosed better from the root cause. The doctor could suggest medications for controlling anxiety and other mental illnesses. The doctor could also suggest therapy sessions which helps in coping up with harsh instances of daily life in a smoother way.

Yoga – Yoga is one effective way where one undergoes the benefits of exercise and the sense of calmness/ relaxation at the same time. Yoga is practised by people worldwide on a daily basis for its numerous benefits.