Stress has a way of rearing its ugly head, and sometimes it can be overwhelming. As much as we wish it weren’t so, stress is part of our daily lives.
April is Stress Awareness Month and a good time to discuss the effects of stress on the body.
Your body is designed to deal with stress. The body’s natural fight-or-flight response kicks in when people feel threatened. The brain triggers the release of hormones and a sense of alarm. The hormones are meant to help people either fight the threat or run away from it.
But what happens if your body feels stressed a lot? How does your body fare if you are in a constant state of alarm?
When your body is in a prolonged stressed state, it doesn’t have time to properly recover. Heart attacks, cancer, diabetes and other life-threatening illnesses all have been linked to stress. That’s why it’s important to reduce it. Stress is triggered by the way you deal with what’s happening, not from what’s happening itself. Something that triggers stress in one person may not be a trigger for another person. Understanding what makes you feel stressed is an important step that may help you deal with triggers and better cope with stress when it strikes.
Stress can affect your entire body. It can make many health problems worse — everything from depression and migraines to asthma and sleeplessness. Stress also raises your heart rate and blood pressure, making your heart work harder. Over time, this may damage your blood vessels and contribute to heart disease.
It's important to know the difference between stressors and things that can excite you to action. Things that make you feel worried, anxious or depressed can be harmful to your well-being. On the other hand, goal setting and striving to meet deadlines can actually be good for you.
Knowing the common signs of stress can help you handle them effectively.
Head and mood: Stress alters memory and many other brain functions like mood and anxiety. That’s why you may get a headache or feel forgetful and disorganized.
Heart: Stress may lead to chest pain or a fast heartbeat. It can cause high blood pressure and cholesterol levels. It may also put you at higher risk for heart disease.
Stomach and digestion: Stress touches the brain-gut link. It may set off pain, bloating and other gut issues. Stress can change digestion and affect what nutrients your body absorbs when you eat. It can also make you eat too much or too little.
Back: Anxiety and stress can lead to muscle tension and cause back, shoulder and neck pain. You may hunch your shoulders, causing pain through your upper and middle back. Many people exercise less when stressed, too. Sitting for hours can strain the spine and low-back muscles.
Whole body: Physical warnings of stress include aches and pains, insomnia, frequent colds, headaches, fatigue and infections. You may experience nervousness and shaking, dry mouth, clenched jaw and teeth grinding.
Because stress can cause many health issues, one of the best things you can do is learn ways to manage it. A few simple steps can help you get started. Try a deep-breathing break or go for a walk. Check in with your family and friends when you need support, and build in some time to relax each day.
Being able to relax can help slow down your breathing, lower your blood pressure and cut muscle tension and stress, according to the National Library of Medicine. You can try progressive relaxation. That’s where you tighten and relax different muscle groups, sometimes combined with breathing exercises. Learning to focus on positive images in your mind is one more step you can take. Deep breathing exercises can also be helpful.
Look back on how you've coped with past problems. Could you use those skills now? Make a note of things that helped or hurt when you handled hardships in the past.
Reach out if you are struggling with your mental health. Talk to your doctor or other health care providers. They may be able to help or recommend a mental health professional.
Click here for more information about stress.
