For most of us, stress is both inevitable and unwelcome. It can make you irritable, anxious, lower your energy level, raise your heart rate, and more. In fact, stress is so ingrained in daily life, it has inspired hundreds of quotes and quips. For example, you might have heard familiar lines such as, “I multi-task: I worry about everything at once,” or “I tried to relax but it was way too stressful.”
Believe it or not, according to the National Institute of Health (NIH), low amounts of stress might be helpful, and could serve as motivation for us to take action, like studying for a test, meeting a deadline, or responding to emergencies. So, like most things in life, stress in moderation is not necessarily a bad thing.
But when stress is long term (sometimes referred to as chronic), it can really wear a person down. And it can lead to serious health problems that include emotional well-being. It can affect our heart, our immune system, and lead to increased use and dependence on drugs and alcohol. So, it’s important that we understand what healthy stress is and work to minimize and control long-term stressors.
The physical impact of stress
Make no mistake, our reactions to stress are not all in our head! That’s why it’s helpful to understand what happens to our bodies when we’re under stress.*
When we first feel fear or worry, our body produces a surge of hormones called adrenaline and cortisol. Adrenaline makes our hearts beat faster, causes our blood pressure to rise, and gives us more energy. Cortisol, known as the primary stress hormone, triggers our “fight or flight” response, a natural reaction that increases our alertness and energy levels. Both hormones together set off our alarm system, help us solve problems, prompt us to run away from danger, and increase our resilience.
But when our bodies are under stress for too long, these stress hormones disrupt our bodily processes. Experts say that the longer the stress lasts, the worse it is for both your mind and your body. Let’s look at some examples:
How stress affects our heart
Chronic stress can affect the heart in different ways. When adrenaline and cortisol stay in the system for prolonged periods, your body stays in alert mode. And this high level of hormones over time can trigger heart palpitations, an increased heart rate, increased blood pressure, high blood sugar and high cholesterol, plus plaque production in your arteries. They can even cause angina, stroke, or heart attack.**
How stress affects our immune system
The stress hormone cortisol helps regulate inflammation at the onset of stress, but over time, cortisol can reduce the number of white blood cells that fight infection. When this happens, our immune system becomes weaker, and we become more vulnerable to viruses, bacteria, cold, flu and a whole slew of other immune-related diseases.
How stress affects our emotional health
This is a big one. And everyone is different in how they react. During prolonged periods of stress, some people find that their ability to concentrate drops and their memory often fails them. Some don’t sleep well or start having nightmares. Oftentimes, worry and negative, intrusive thoughts become constant, and people may feel overwhelmed, even helpless. Some might also experience mood swings. Or become overly irritable. Even the activities that once brought joy and contentment no longer seem interesting.
Other ways that chronic stress affects our mental health are more indirect. Maybe we try to feel better by drinking more alcohol than usual. Maybe we smoke or vape more frequently. Lots of us will also use recreational drugs to alleviate the discomfort. And that’s not all. Stress disrupts our hunger cues so overeating, or stress snacking, is common.***
10 Tips to Minimize Stress
Reading all that information about stress can be…stressful. But the wonderful thing is that chronic stress is something we can control; there are things we can do to truly make ourselves feel better and healthier. Here are some good things to consider:
- Commit to regular exercise. It’s hard to get off the couch when we’re feeling overwhelmed, but activity can improve mood, boost self-confidence, and help with relaxation. Try walking around the block, jogging, swimming, or yoga.
- Break free from the screens. Make a conscious decision to put down the smart phone and leave the computer for a while. Walking away from social media and distressing news stories can
- Practice mindfulness and relaxation techniques.Try different forms of meditation, deep breathing exercises, or progressive muscle relaxation, all of which have been proven to relax the body and mind.****
- Get adequate sleep.Sleep is the time when your brain and body rests and rejuvenates. Try to establish a regular sleep pattern and create a restful environment free from noise and distractions. Try to get at least 7 hours of sleep each night.
- Maintain a balanced diet.With a little knowledge, you can learn how to eat a balanced diet that helps you both physically and mentally. It’s not difficult to do, and you’ll be pleasantly surprised about how delicious healthy food can be.*****
- Slow down the stimulants. In the moment, smoking cigarettes, drinking coffee, and buying high-energy, high-sugar drinks might seem like no big deal. But if you’re already experiencing stress, these stimulant products can be downright dangerous. Large amounts of stimulants may be harmful to the nervous system and increase blood pressure, heart rates, and breathing. They can also trigger anxiety, jitters, and lead to trouble sleeping.******
- Identify the stressors. Sometimes things get so overwhelming, it’s hard to figure out what’s causing the stress. That’s why it helps to write down what’s bothering us and note our thoughts and our mood. Sometimes the act of writing, or journaling, helps us to focus on problems and potential solutions. Once you know what’s bothering you, you can develop a plan for addressing it.
- Build strong relationships.While relationships can be stressful, they can also serve as stress buffers. Reach out to family members or close friends and let them know you’re having a tough time. Your loved ones may feel good that you’re confiding in them, and they can often offer practical help and support, or a fresh perspective.
- Pause before reacting. In times of high stress, it can be tempting to react quickly to situations that are frustrating or upsetting. That’s why it’s important to take a moment to regroup before reacting. Try counting by counting to 10, then reconsider or walk away before responding. This short amount of time can keep us from being too reactionary or saying or doing things we later regret.
- Seek professional help. If you continue to feel overwhelmed, get help from a licensed mental health professional. They can help you manage the stress in your life, and work with you to develop an action plan that helps you to live and feel better.
If you’re experiencing this kind of stress, remember that you’re not alone. Try some of the tips we’ve listed above. You just might make yourself feel better. And if you have any questions or would like to make an appointment with your primary care provider, please contact us Premier Medical today. We’re here to help. Just visit us online at https://www.premiermedicalhv.com/ or reach us at 1-888-632-6099.
*[https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037]
**[https://health.clevelandclinic.org/stress-and-heart-disease]
***[https://www.mentalhealth.com/library/long-term-consequences-of-negative-stress]
****[https://www.medicalnewstoday.com/articles/mindfulness-meditation-for-anxiety]
*****[https://www.medicalnewstoday.com/articles/324093#what-is-a-balanced-diet]
******[https://www.eatingwell.com/are-drink-energy-drinks-healthy-11907300]