Stress: Why does it happen and how can we manage it?

Stress is a natural feeling of not being able to cope with specific demands and events. However, stress can become a chronic condition if a ... MedicalNewsTodayHealthConditionsDiscoverToolsConnectSubscribeWhystresshappensandhowtomanageitMedicallyreviewedbyStacySampson,D.O.—WrittenbyAdamFelman—UpdatedonMarch12,2020DefinitionPhysicaleffectsTypesCausesSymptomsDiagnosisTreatmentManagementStressisanaturalfeelingofnotbeingabletocopewithspecificdemandsandevents.However,stresscanbecomeachronicconditionifapersondoesnottakestepstomanageit.Thesedemandscancomefromwork,relationships,financialpressures,andothersituations,butanythingthatposesarealorperceivedchallengeorthreattoaperson’swell-beingcancausestress.Stresscanbeamotivator,anditcanevenbeessentialtosurvival.Thebody’sfight-or-flightmechanismtellsapersonwhenandhowtorespondtodanger.However,whenthebodybecomestriggeredtooeasily,ortherearetoomanystressorsatonetime,itcanundermineaperson’smentalandphysicalhealthandbecomeharmful.Whatisstress?ShareonPinterestApersonwithstressmayexperienceincreasedbloodpressure.Stressisthebody’snaturaldefenseagainstpredatorsanddanger.Itcausesthebodytofloodwithhormonesthatprepareitssystemstoevadeorconfrontdanger.Peoplecommonlyrefertothisasthefight-or-flightmechanism.Whenhumansfaceachallengeorthreat,theyhaveapartlyphysicalresponse.Thebodyactivatesresourcesthathelppeopleeitherstayandconfrontthechallengeorgettosafetyasfastaspossible.Thebodyproduceslargerquantitiesofthechemicalscortisol,epinephrine,andnorepinephrine.Thesetriggerthefollowingphysicalreactions:increasedbloodpressureheightenedmusclepreparednesssweatingalertnessThesefactorsallimproveaperson’sabilitytorespondtoapotentiallyhazardousorchallengingsituation.Norepinephrineandepinephrinealsocauseafasterheartrate.Environmentalfactorsthattriggerthisreactionarecalledstressors.Examplesincludenoises,aggressivebehavior,aspeedingcar,scarymomentsinmovies,orevengoingoutonafirstdate.Feelingsofstresstendtoincreaseintandemwiththenumberofstressors.AccordingtotheAmericanPsychologicalAssociation(APA)’sannualstresssurveyin2018,averagestresslevelsintheUnitedStateswere4.9onascalefrom1to10.Thesurveyfoundthatthemostcommonstressorswereemploymentandmoney.PhysicaleffectsStressslowsdownsomenormalbodilyfunctions,suchasthosethatthedigestiveandimmunesystemsperform.Thebodycanthenconcentrateitsresourcesonbreathing,bloodflow,alertness,andthepreparationofthemusclesforsuddenuse.Thebodychangesinthefollowingwaysduringastressreaction:bloodpressureandpulserisebreathingspeedsupdigestivesystemslowsdownimmuneactivitydecreasesmusclesbecomemoretensesleepinessdecreasesduetoaheightenedstateofalertnessHowapersonreactstoadifficultsituationwilldeterminetheeffectsofstressonoverallhealth.Somepeoplecanexperienceseveralstressorsinaroworatoncewithoutthisleadingaseverestressreaction.Othersmayhaveastrongerresponsetoasinglestressor.Anindividualwhofeelsasthoughtheydonothaveenoughresourcestocopewillprobablyhaveastrongerreactionthatcouldtriggerhealthproblems.Stressorsaffectindividualsindifferentways.Someexperiencesthatpeoplegenerallyconsidertobepositivecanleadtostress,suchashavingababy,goingonvacation,movingtoabetterhome,andgettingapromotionatwork.Thereasonforthisisthattheytypicallyinvolveasignificantchange,extraeffort,newresponsibilities,andaneedforadaptation.Theyalsooftenrequireapersontotakestepsintotheunknown.Apersonmaylookforwardtoanincreasedsalaryfollowingapromotion,forexample,butwonderwhethertheycanhandletheextraresponsibilities.Apersistentlynegativeresponsetochallengescanhaveanadverseeffectonhealthandhappiness.Forexample,a2018reviewofstudiesfoundassociationsbetweenwork-relatedstressandcoronaryheartdisease.Despitethis,theauthorscouldnotconfirmtheexactmechanismsthroughwhichstresscausescoronaryheartdisease.Otherliteraturehasshownthatpeoplewhoperceivestressashavinganegativeeffectontheirhealthmaybeathigherriskforcoronaryheartdiseasethanthosewhodonot.However,beingmorealerttotheeffectsofstressmayhelpapersonmanageitmoreeffectivelyandcopebetter.TypesTheNationalInstituteofMentalHealth(NIMH)recognizetwotypesofstress:acuteandchronic.Theserequiredifferentlevelsofmanagement.TheNIMHalsoidentifythreeexamplesoftypesofstressor:routinestress,suchaschildcare,homework,orfinancialresponsibilitiessudden,disruptivechanges,suchasafamilybereavementorfindingoutaboutajoblosstraumaticstress,whichcanoccurduetoextremetraumaasaresultofasevereaccident,anassault,anenvironmentaldisaster,orwarAcutestressThistypeofstressisshort-termandusuallythemorecommonformofstress.Acutestressoftendevelopswhenpeopleconsiderthepressuresofeventsthathaverecentlyoccurredorfaceupcomingchallengesinthenearfuture.Forexample,apersonmayfeelstressedaboutarecentargumentoranupcomingdeadline.However,thestresswillreduceordisappearonceapersonresolvestheargumentormeetsthedeadline.Acutestressorsareoftennewandtendtohaveaclearandimmediatesolution.Evenwiththemoredifficultchallengesthatpeopleface,therearepossiblewaystogetoutofthesituation.Acutestressdoesnotcausethesameamountofdamageaslong-term,chronicstress.Short-termeffectsincludetensionheadachesandanupsetstomach,aswellasamoderateamountofdistress.However,repeatedinstancesofacutestressoveranextendedperiodcanbecomechronicandharmful.ChronicstressThistypeofstressdevelopsoveralongperiodandismoreharmful.Ongoingpoverty,adysfunctionalfamily,oranunhappymarriageareexamplesofsituationsthatcancausechronicstress.Itoccurswhenapersoncanseenowaytoavoidtheirstressorsandstopsseekingsolutions.Atraumaticexperienceearlyinlifemayalsocontributetochronicstress.Chronicstressmakesitdifficultforthebodytoreturntoanormallevelofstresshormoneactivity,whichcancontributetoproblemsinthefollowingsystems:cardiovascularrespiratorysleepimmunereproductiveAconstantstateofstresscanalsoincreaseaperson’sriskoftype2diabetes,highbloodpressure,andheartdisease.Depression,anxiety,andothermentalhealthdisorders,suchaspost-traumaticstressdisorder(PTSD),candevelopwhenstressbecomeschronic.Chronicstresscancontinueunnoticed,aspeoplecanbecomeusedtofeelingagitatedandhopeless.Itcanbecomepartofanindividual’spersonality,makingthemconstantlypronetotheeffectsofstressregardlessofthescenariosthattheyencounter.Peoplewithchronicstressareatriskofhavingafinalbreakdownthatcanleadtosuicide,violentactions,aheartattack,orstroke.CausesPeoplereactdifferentlytostressfulsituations.Whatisstressfulforonepersonmaynotbestressfulforanother,andalmostanyeventcanpotentiallycausestress.Forsomepeople,justthinkingaboutatriggerorseveralsmallertriggerscancausestress.Thereisnoidentifiablereasonwhyonepersonmayfeellessstressedthananotherwhenfacingthesamestressor.Mentalhealthconditions,suchasdepression,orabuildingsenseoffrustration,injustice,andanxietycanmakesomepeoplefeelstressedmoreeasilythanothers.Previousexperiencesmayaffecthowapersonreactstostressors.Commonmajorlifeeventsthatcantriggerstressinclude:jobissuesorretirementlackoftimeormoneybereavementfamilyproblemsillnessmovinghomerelationships,marriage,anddivorceOthercommonlyreportedcausesofstressare:abortionorpregnancylossdrivinginheavytrafficorfearofanaccidentfearofcrimeorproblemswithneighborspregnancyandbecomingaparentexcessivenoise,overcrowding,andpollutionuncertaintyorwaitingforanimportantoutcomeSomepeopleexperienceongoingstressafteratraumaticevent,suchasanaccidentorsomekindofabuse.DoctorswilldiagnosethisasPTSD.Thosewhoworkinstressfuljobs,suchasthemilitaryortheemergencyservices,willhaveadebriefingsessionfollowingamajorincident,andoccupationalhealthcareserviceswillmonitorthemforPTSD.SymptomsandcomplicationsThephysicaleffectsofstresscaninclude:sweatingpaininthebackorchestcrampsormusclespasmsfaintingheadachesnervoustwitchespinsandneedlessensationsA2012studyfoundthatthestressorsthatparentsexperience,suchasfinancialtroublesormanagingasingle-parenthousehold,mayalsoleadtoobesityintheirchildren.Emotionalreactionscaninclude:angerburnoutconcentrationissuesfatigueafeelingofinsecurityforgetfulnessirritabilitynailbitingrestlessnesssadnessStress-associatedbehaviorsinclude:foodcravingsandeatingtoomuchortoolittlesuddenangryoutburstsdrugandalcoholmisusehighertobaccoconsumptionsocialwithdrawalfrequentcryingrelationshipproblemsIfstressbecomeschronic,itcanleadtoseveralcomplications,includinganxietydepressionheartdiseasehighbloodpressurelowerimmunityagainstdiseasesmuscularachesPTSDsleepingdifficultiesstomachupseterectiledysfunction(impotence)andlossoflibidoDiagnosisAdoctorwilltypicallydiagnosestressbyaskinganindividualabouttheirsymptomsandlifeevents.Diagnosingstresscanbechallengingbecauseitdependsonmanyfactors.Doctorshaveusedquestionnaires,biochemicalmeasures,andphysiologicaltechniquestoidentifystress.However,thesemaynotbeobjectiveoreffective.Themostdirectwaytodiagnosestressanditseffectsonapersonisthroughacomprehensive,stress-oriented,face-to-faceinterview.TreatmentTreatmentincludesself-helpand,whenanunderlyingconditioniscausingstress,certainmedications.Therapiesthatmayhelpapersonrelaxincludearomatherapyandreflexology.Someinsuranceproviderscoverthistypeoftreatment.However,itisimportantforpeopletocheckcoveragewiththeirproviderbeforepursuingthistreatment.Knowingthedetailsaboutapotentialtreatmentcanhelppreventitfromaddingtoanyongoingstress.MedicinesDoctorswillnotusuallyprescribemedicationsforcopingwithstress,unlesstheyaretreatinganunderlyingillness,suchasdepressionorananxietydisorder.Insuchcases,theymayprescribeanantidepressant.However,thereisariskthatthemedicationwillonlymaskthestress,ratherthanhelpthepersondealwithit.Antidepressantscanalsohaveadverseeffects,andtheymayworsensomecomplicationsofstress,suchaslowlibido.Developingcopingstrategiesbeforestressbecomeschronicorseverecanhelpanindividualmanagenewsituationsandmaintaintheirphysicalandmentalhealth.Peoplewhoarealreadyexperiencingoverwhelmingstressshouldseekmedicalassistance.ManagementShareonPinterestRegularexercisemayhelptomanagestress.Peoplemayfindthatthefollowinglifestylemeasurescanhelpthemmanageorpreventstress-inducedfeelingsofbeingoverwhelmed.Exercise:A2018systematicreviewofanimalstudiesfoundthatexercisecanreducememoryimpairmentinsubjectswithstress,althoughstudiesonhumansarenecessarytoconfirmthis.Reducingtheintakeofalcohol,drugs,andcaffeine:Thesesubstanceswillnothelppreventstress,andtheycanmakeitworse.Nutrition:Ahealthful,balanceddietcontainingplentyoffruitandvegetablescanhelpmaintaintheimmunesystemattimesofstress.Apoordietcanleadtoillhealthandadditionalstress.Prioritymanagement:Itmayhelptospendalittletimeorganizingadailyto-dolistandfocusingonurgentortimesensitivetasks.Peoplecanthenfocusonwhattheyhavecompletedoraccomplishedfortheday,ratherthanonthetaskstheyhaveyettocomplete.Time:Peopleshouldsetasidesometimetoorganizetheirschedules,relax,andpursuetheirowninterests.Breathingandrelaxation:Meditation,massage,andyogacanhelp.Breathingandrelaxationtechniquescanslowdowntheheartrateandpromoterelaxation.Deepbreathingisalsoacentralpartofmindfulnessmeditation.Talking:Sharingfeelingsandconcernswithfamily,friends,andworkcolleaguesmayhelpaperson“letoffsteam”andreducefeelingsofisolation.Otherpeoplemaybeabletosuggestunexpected,workablesolutionstothestressor.Acknowledgingthesigns:Apersoncanbesoanxiousabouttheproblemcausingthestressthattheydonotnoticetheeffectsontheirbody.Itisimportanttobemindfulofanychanges.Noticingsignsandsymptomsisthefirststeptotakingaction.Peoplewhoexperienceworkstressduetolonghoursmayneedto“takeastepback.”Itmaybetimeforthemtoreviewtheirworkingpracticesortalktoasupervisoraboutfindingwaystoreducetheload.Mostpeoplehaveanactivitythathelpsthemrelax,suchasreadingabook,goingforawalk,listeningtomusic,orspendingtimewithafriend,lovedone,orpet.Joiningachoiroragymalsohelpssomepeoplerelax.TheAPAencouragepeopletodevelopnetworksofsocialsupport,forexample,bytalkingtoneighborsandothersinthelocalcommunityorjoiningaclub,charity,orreligiousorganization.Thosewhooftenfeelasthoughtheydonothavethetimeorenergyforhobbiesshouldtrysomeenjoyablenewactivitiesthatmakethemfeelgood.Peoplecanturntotheirsupportnetworkiftheyneedideas.Beingpartofagroupcanreducetheriskofstressdevelopingandprovidesupportandpracticalhelpwhenchallengingcircumstancesdevelop.Peoplewhofindthatstressisaffectingtheirdailylifeshouldseekprofessionalhelp.Adoctororpsychiatricspecialistcanoftenhelp,forexample,throughstressmanagementtraining.StressmanagementtechniquesStressmanagementcanhelpby:removingorchangingthesourceofstressalteringhowapersonviewsastressfuleventloweringtheeffectsthatstressmighthaveonthebodylearningalternativewaysofcopingStressmanagementtherapypursuesoneormoreoftheseapproaches.Peoplecandeveloptheirstressmanagementtechniquesbyusingself-helpbooksoronlineresources.Alternatively,theycanattendastressmanagementcourse.Acounselororpsychotherapistcanconnectanindividualwhohasstresswithpersonaldevelopmentcoursesorindividualandgrouptherapysessions.ReadthearticleinSpanish.LastmedicallyreviewedonMarch12,2020MentalHealthAnxiety/StressPsychology/Psychiatry11sourcescollapsedMedicalNewsTodayhasstrictsourcingguidelinesanddrawsonlyfrompeer-reviewedstudies,academicresearchinstitutions,andmedicaljournalsandassociations.Weavoidusingtertiaryreferences.Welinkprimarysources—includingstudies,scientificreferences,andstatistics—withineacharticleandalsolistthemintheresourcessectionatthebottomofourarticles.Youcanlearnmoreabouthowweensureourcontentisaccurateandcurrentbyreadingoureditorialpolicy.5thingsyoushouldknowaboutstress.(n.d.).https://www.nimh.nih.gov/health/publications/stress/index.shtmlAmericanPsychologicalAssociation.(2018).APAStressinAmerica™survey:GenerationZstressedaboutissuesinthenewsbutleastlikelytovote[Pressrelease].https://www.apa.org/news/press/releases/2018/10/generation-z-stressedCartwright,C.,etal. (2016).Long-termantidepressantuse:Patientperspectivesofbenefitsandadverseeffects.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4970636/Loprinzi,P.D.,&Frith,E.(2019).Protectiveandtherapeuticeffectsofexerciseonstress-inducedmemoryimpairment[Abstract].https://www.ncbi.nlm.nih.gov/pubmed/30203315Managestress:Strengthenyoursupportnetwork.(n.d.).http://www.apa.org/helpcenter/emotional-support.aspxNabi,H.,etal.(2013).Increasedriskofcoronaryheartdiseaseamongindividualsreportingadverseimpactofstressontheirhealth:theWhitehallIIprospectivecohortstudy.https://academic.oup.com/eurheartj/article/34/34/2697/617400Parks,E.P.,etal.(2012).Influenceofstressinparentsonchildobesityandrelatedbehaviors.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3483892/Robinson,L.,etal.(2019).Relaxationtechniquesforstressrelief.https://www.helpguide.org/articles/stress/relaxation-techniques-for-stress-relief.htmSara,J.D.,etal.(2018).Associationbetweenwork‐relatedstressandcoronaryheartdisease:Areviewofprospectivestudiesthroughthejobstrain,effort‐rewardbalance,andorganizationaljusticemodels.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6015274/Stresseffectsonthebody.(n.d.).http://www.apa.org/helpcenter/stress.aspxStudentguidetosurvivingstressandanxietyincollege&beyond.https://www.learnpsychology.org/student-stress-anxiety-guide/FEEDBACK:MedicallyreviewedbyStacySampson,D.O.—WrittenbyAdamFelman—UpdatedonMarch12,2020RelatedCoverageWhattoknowabouttakingstressleavefromworkMedicallyreviewedbyKendraKubala,PsyDIfstressisaffectingaperson'sabilitytoworkproperly,theymaybeabletorequeststressleave.Learnmorehere.READMOREThe4be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