- Devanshi Sharma
Intern, July- Aug 2023
The deadline is nearing and you haven’t yet started, as the clock ticks away, your heart starts to beat a little faster and you start feeling a bit overwhelmed, does this situation ring any bells? You are probably experiencing stress in this situation.
Stress and its nature
We encounter stress in our daily lives in numerous ways whether it's through deadlines, daily hassles, personal conflicts, or unexpected challenges, stress remains a universal part of our lives.
Stress is the body's natural response to demanding situations that exceed our resources. It has major distressing effects on the body as well as the mind. But sometimes stress can be a positive force [eustress], motivating one to perform well at certain things hence there exist people who claim to work the best "under pressure". Being exposed to any type of stress for a long period can lead to serious health problems for any individual. Acute and chronic stress leads to the deterioration of various domains of health ranging from physical, emotional, behavioral, mental, and so on.
Acute stress also known as episodic stress is caused by events like the death of a close one, the end of a relationship, etc. Such incidents carry a more pronounced impact on the body compared to everyday stressors. If not effectively handled, the stress triggered by these events can bring about adverse changes in the brain.
Chronic stress, often referred to as toxic stress, is a persistent and deeply harmful type of stress. It emerges from various sources like abuse, bullying, neglect, or addiction, and has the potential to cause enduring physical and mental damage. This enduring stress impacts our brain's communication pathways, affecting how it interacts with our body.
The impact of ongoing stress, also known as chronic stress, goes beyond a fleeting experience. Our bodies aren't built to endure prolonged periods of the fight-flight-freeze response. Consequently, this continuous stress can wreak havoc on both our mental and physical well-being.
Indeed, stress influences every facet of our body, influencing the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive systems. Its effects ripple through our entire being, underlining the need to address and manage chronic stress for the sake of our holistic health.
How is stress caused?
When faced with stressors the body goes into automatic mode. The brain acts as a warning signal, prompting the body's Hypothalamus-Pituitary-Adrenal (HPA) axis into action which leads to the release of stress hormones like cortisol and adrenaline into the bloodstream. These hormones lead our body to enter a 'fight or flight' zone which helps in dealing with stressful situations. Research has concluded that this instinctual reaction developed over time to shield our ancestors from predators and threats. These hormones ramp up our heart rate, elevate blood pressure, heighten sweating, and infuse the body with extra energy to make the body ready to face danger. However, prolonged exposure to high levels of cortisol and adrenaline can disrupt our mental equilibrium, leading to anxiety, mood swings, and difficulty concentrating. Moreover, stress takes a toll on our immune system, weakening its defenses and making us more susceptible to illnesses. As stress continues its relentless grip, the delicate balance between mind and body becomes strained.
Ways to cope with stress
Stress can overpower the body and the mind and disrupt daily functioning hence it is vital to deal with stress effectively. There exist various strategies to deal with ongoing stress, some of the most effective ones are -
Pinpoint Stress Sources: Start by identifying stress triggers and slowly working your way to find appropriate strategies to deal with them.
Forge Strong Bonds: By fostering healthy relationships we can increase our sense of belongingness as well as reduce negative interactions which can spike stress hormones.
Move and Boost Mood: Engage in exercise for natural mood elevation through endorphin release.
Prioritize Rest: Ensure 7-8 hours of sleep by reducing caffeine and bedtime distractions.
Relaxation for Resilience: Activities like yoga and mindfulness enhance immunity while reducing stress.
Seek Expert Guidance: If overwhelmed, consult a licensed mental health professional to develop an effective stress management strategy.
Extremely helpful, thank you so much💜
so well written!
A well-constructed blog!
relaxation and resilience building is a great tip, always works for me!