Dr Anjana Kannankara
Stress is a natural physical and mental reaction to life experiences. Everyone experiences stress. Anything from everyday responsibilities to serious life events can trigger stress.
Stress can be beneficial to health in the short run as it can help a person cope with potentially serious situations. The body responds to stress by releasing hormones that increase heart and breathing rates and ready the muscles to respond appropriately.
The so-called ‘fight or flight’ reaction might have benefited the earlier generations when life was not this fast. But in our times it is triggered too often by emotions, simple problems and even situations which pose no threat at all. The body reacts to the stress as it distracts the minds and affects health for the worse. Today, majority of us find ourselves stressed out most of the time and the message is clear — we arere slowly killing ourselves.
The significant point is that if the stress response does not stop and the stress level stays elevated for long, it can take a toll on the health resulting in unnecessary wear-and-tear. The damage is both psychological and physical when the body’s reactions don’t match the situation.
Symptoms
Chronic stress can cause a variety of symptoms and affect overall well-being by interfering with the functions of various systems of the body. Symptoms of chronic stress include irritability, anxiety, depression, headaches, insomnia and anger issues.
Effect on body
Central nervous and endocrine systems: The central nervous system (CNS) is in charge of the body’s fight or flight response. In the brain, the hypothalamus takes control, directing the adrenal glands to release stress hormones, adrenaline and cortisol. These intensify the heartbeat and send blood rushing to the areas that need it the most in an emergency.
When the perceived fear is gone, the hypothalamus should tell all systems to go back to normal. If the CNS fails to return to normal, the response will continue. Chronic stress is also a factor in behaviours such as overeating or not eating enough.
Respiratory and cardiovascular systems: Stress hormones affect respiratory and cardiovascular systems too. During the stress response, an individual breathes faster to quickly distribute oxygen-rich blood to the body. Stress can make it even harder to breathe, for those who already have a breathing problem like asthma or emphysema.
Under stress, the heart also pumps faster. Stress hormones cause blood vessels to constrict and divert more oxygen to muscles to get more strength to take action. But this also raises the blood pressure. As a result, chronic stress will make the heart work too hard for too long raising the risk of stroke or heart attack.
Digestive system: Under stress, the liver produces extra blood sugar (glucose) to give a boost of energy to the body. Under chronic stress, the body may not be able to keep up with this extra glucose surge this may increase the risk of developing type 2 diabetes. The rush of hormones, rapid breathing and increased heart rate can also upset the digestive system.
Stress can affect the way food moves through the body, leading to diarrhea or constipation. The person may experience nausea, vomiting, or a stomachache.
Muscular system: The muscles tense up to protect themselves from injury when stressed. They tend to release again once the body relaxes but if constantly under stress, muscles may not get the chance to relax. Tight muscles cause headaches, back and shoulder pain, or body aches. Over time, this can set off an unhealthy cycle, leading to other health complications.
Reproductive system: Stress is exhausting for both body and mind. It’s not unusual to lose desires when under constant stress. While short-term stress may cause production of more of the male hormone testosterone in men, this effect does not last. If stress continues for a long time, testosterone levels can begin to drop. This can interfere with functions like sperm production and cause erectile dysfunction or impotence. Chronic stress may also increase risk of infection for male reproductive organs.
For women, stress can lead to irregular, heavier or more painful periods. Chronic stress can also magnify the physical symptoms of menopause.
Immune system: Stress stimulates the immune system, which can be good for immediate situations. This stimulation can help avoid infections and heal wounds for a short period. But over time, stress hormones will weaken the immune system and reduce body’s response to foreign invaders.
Life threatening
During stress the nervous system reacts with chemical releases, hormones prepare the brain for action as it draws more oxygen, muscles tighten, the heart beats harder and breathing accelerates. The body suppresses the immune, excretory and reproductive systems, and this is all done to prepare for action.
A return to a normal state is prolonged when stress becomes routine. Recurring and overlapping difficult events can easily become chronic stress.
Constant stress expresses itself with headaches, sleeping problems, back and stomach pain. Over time, it can cause debilitating and life threatening disease. Existing conditions worsen as the immune system weakens. Mood disorders become common and daily living suffers.
Anxiety, lack of motivation, anger, depression and anti-social behaviour can arise. Some would resort to using drugs, alcohol and tobacco. The downward spiral begins to destroy personal and work relationships and as long-term stress progresses, it physically manifests as disease. The most common result, as researches show, is high blood pressure.
Managing stress
When stress seems overwhelming or unmanageable, there are solutions available. If stress is dominating the lifestyle, it’s time to reach out.
Nurturing and maintaining social contacts can help immensely. Family relationships can be a great solace to frustrating life dilemmas and friends can also be a source of support. Also, religion, faith and community organisations can be a path to insight and relief for some.
Exercise and meditation have proven to be good stress reducers as well. Incorporating more physical activity in daily living can be as simple as taking walks. Regular meditation and spiritual lessons can settle the mind and help remain calm in situations that usually cause a lot of stress.
Inculcating emotional maturity which is about knowing oneself and how to react to stress in specific situations can help too. We all have to take on some stress in life; it’s important to know when to avoid a bad situation. Taking the first step and focusing on examining the sources of stress are very crucial . Sometimes there arises a need to even change or end bad relationships or situations that might be causing much damage.
The manner in which an individual views personal stress, its consequences, and the perception of any situation creates positive and negative emotions. Stress may be seen as related to mind by many, but it’s most likely a combination of environment and perception. Understanding what one can change in life and identifying what level of stress is appropriate for a normal life can indeed help keep our lives securely in our hands.
(The author is director, TGL Foundation, chairperson CSA, senior director, FWO)