Stress & Its Effects

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Compiled & Analyzed by: Delawar Barekzai

What is stress? Stress is a psychological and physiological response to events that upset our personal balance in some way. When faced with a threat, whether to our physical safety or emotional equilibrium, the body's defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” response. We all know what this stress response feels like: heart pounding in the chest, muscles tensing up, breath coming faster, every sense on red alert. Examples of stress in today’s world ℑ You and your spouse both work full time while you are raising your family. At the same time, your parents are retired, in ill health, and are dependent on your help with shopping and running errands. ℑ You are a single person living alone, and your salary isn’t rising as fast as the rate of inflation. It’s getting harder each month to pay the bills. ℑ You are a divorced parent and share the custody of your children with your former spouse.

But the friction between the two of you on matters concerning the children is becoming more bitter frequent. ℑ The expectations and competition coming in early, staying late, and taking on more work than you can handle. The biological stress response is meant to protect and support us. It’s what helped our stone age ancestors survive the life-or-death situations they commonly faced. But in the modern world, most of the stress we feel is in response to psychological rather than physical threats. Caring for a chronically-ill child or getting audited by the IRS qualifies as stressful situations, but neither calls for either fight or flight. Unfortunately, our bodies don't make this distinction. Whether we’re stressed over a looming deadline, an argument with a friend, or a mountain of bills, the warning bells ring. And just like a caveman confronting a saber tooth tiger, we go into automatic overdrive. If you have a lot of responsibilities and worries, you may be running on stress a good portion of the time—launching into emergency mode with every traffic jam, phone call from the in-laws, or segment of the evening news. But the problem with the stress response is that the more it’s activated, the harder it is to shut off. Instead of leveling off once the crisis has passed, your stress hormones, heart rate, and blood pressure remain elevated. Furthermore, extended or repeated activation of the stress response takes a heavy toll on the body. Prolonged exposure to stress increases your risk of everything from heart disease, obesity, and infection to anxiety, depression, and memory problems. Because of the widespread damage it can 8

cause, it’s essential to learn how to deal with stress in a more positive way and reduce its impact on your daily life.

Stress Warning Signs and Symptoms Cognitive Symptoms • Memory problems • Indecisiveness • Inability to concentrate • Trouble thinking clearly • Poor judgment • Seeing only the negative • Anxious or racing thoughts • Constant worrying • Loss of objectivity

Emotional Symptoms • Moodiness • Agitation • Restlessness • Short temper • Irritability, impatience • Inability to relax • Feeling tense and “on edge” • Feeling overwhelmed • Sense of loneliness and isolation

• Fearful anticipation Physical Symptoms • Headaches or backaches • Muscle tension and stiffness • Diarrhea or constipation • Nausea, dizziness • Insomnia • Chest pain, rapid heartbeat • Weight gain or loss • Skin breakouts (hives, eczema) • Loss of sex drive

• Depression or general unhappiness Behavioral Symptoms • Eating more or less • Sleeping too much or too little • Isolating yourself from others • Procrastination, neglecting responsibilities • Using alcohol, cigarettes, or drugs to relax • Nervous habits (e.g. nail biting, pacing) • Teeth grinding or jaw clenching • Overdoing activities (e.g. exercising, shopping) • Overreacting to unexpected problems

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Frequent colds

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Picking fights with others

The Body’s Stress Response The “fight-or-flight” stress response involves a cascade of biological changes that prepare us for emergency action. When danger is sensed, a small part of the brain called the hypothalamus sets off a chemical alarm. The sympathetic nervous system responds by releasing a flood of stress hormones, including adrenaline, nor epinephrine, and cortisol. These stress hormones race through the bloodstream, readying us to either flee the scene or battle it out. Heart rate and blood flow to the large muscles increase so we can run faster and fight harder. Blood vessels under the skin constrict to prevent blood loss in case of injury, pupils dilate so we can see better, and our blood sugar ramps up, giving us an energy boost and 8

speeding up reaction time. At the same time, body processes not essential to immediate survival is suppressed. The digestive and reproductive systems slow down, growth hormones are switched off, and the immune response is inhibited. Recent research suggests that anywhere from 60 to 90 percent of illness is stress-related. The physical wear and tear of stress includes damage to the cardiovascular system and immune system suppression. Stress compromises your ability to fight off disease and infection, throws your digestive system off balance, makes it difficult to conceive a baby, and can even stunt growth in children. Health effects of stress Recent research suggests that anywhere from 60 to 90 percent of illness is stress-related. The physical wear and tear of stress includes damage to the cardiovascular system and immune system suppression. Stress compromises your ability to fight off disease and infection, throws your digestive system off balance, makes it difficult to conceive a baby, and can even stunt growth in children.

Illnesses Caused By Stress Most of people may think that health problems are the result of bacteria or viruses. What many people do not realize is that stress can also disable the body’s immune system to make us more susceptible to germs in the environment. Many kinds of infirmities result from our immune system’s inability to function properly. Stress, especially the unrelenting kind for which there is no relief, can play havoc with our body’s ability to fight off microscopic invaders or to operate the way it is supposed to. There are many kinds of illnesses caused by stress involving both the body and the mind. Here are some of the health problems and diseases that may be related to our body’s battle with stress. 1. Insomnia. Stress keeps people awake at night due to worry, anxiety, or uncertainty about the future. Some people worry about their jobs, while others are concerned over family issues or health problems. Many things in life can be stressful and stress, if left unmanaged, can interrupt or delay sleep. To combat sleeplessness caused by stress, try drinking a glass of milk before bedtime, avoid caffeine, do not exercise at least four hours before going to bed and keep your bedroom cool, dimly lit and comfortable. Do not think about stress-related problems when you get ready for bed. Instead, fill your mind with peaceful or happy thoughts to prepare for a good night’s rest. Keep the television in the family room, since many violent or dramatic programs can increase stress. 2. Eating disorders. Thousands of people react to stress by feeding an eating pattern that typically reaches for sweets or carbohydrate-laden foods for a quick sugar rush. While our blood sugar may skyrocket briefly, it is sure to plummet afterward, often leaving you feeling worse than before. If we nibble when stress have us in its clasp, we have to stick to crisp veggies or light butter popcorn. Fiber will make us feel full and keep us healthy, too. We shouldn’t let stress drive us to the cookie jar or candy counter. We should have a balanced diet to calm our nerves and stay on top of stressful situations. 3. Depression. 8

Unresolved stress can make a person feel angry or hopeless, both of which can lead to depression. If you feel chronically sad, have trouble thinking clearly, feel alone or unloved, struggle with guilt or shame, chances are you are battling a serious case of depression related to stress. Illnesses caused by stress may appear unrelated, but when doctors, counselors, or the patients themselves take a closer look, often there is a cause-and-effect relationship between stress and conditions like depression. A doctor should be able to diagnose the source of the stress-related depression and prescribe appropriate treatment. 4. Anxiety and panic attacks. Like depression, anxiety disorders and panic attacks frequently have a stress-related connection. People who struggle with ongoing situations that make them feel uneasy may experience high levels of stress that can manifest in nervousness and fear, seemingly for an unknown cause. Through careful analysis, it can be discerned whether a stressful situation may be the cause for one of these disorders. If the disorders continue to occur or increase in frequency, it is a good idea to meet with a counselor or psychologist to deal with root issues. 5. Colds and viruses. Physical illnesses caused by stress may be as common as the garden variety cold or a seasonal virus. People who are stressed often have immune systems that are not functioning properly. Consequently, they can get sick faster and easier than they otherwise might. To alleviate stress that may be contributing to a prolonged cold or sickness, we have to get plenty of rest, eat healthily and avoid worrying. We have to take care of your physical needs to keep our body resistant to germs, especially during the winter months. 6. Circulatory problems. Stress can make our body’s arteries and veins tighten up in response to the fight-or-flight complex. This compression can reduce blood flow throughout the body and create problems like blood clots, poor circulation, or even strokes. In addition to dealing with the causes of stress with your doctor or a counselor, temporary relief may be found in a warm bath or shower, hot tea consumption, or mental relaxation therapy, such as daydreaming or positive imaging. Do not let this advice substitute for a thorough medical examination and professional diagnosis, however. 7. Systemic or local infections. Ironically, mental or emotional stress can even delay physical healing of local infections, like a bug bite, or systemic infections, like food poisoning. Stress drains the body of positive energy as it strives to cope with the demanding worry of the stress-related issues. This leaves inadequate energy to sustain bodily immune functions that heal infectious illnesses and injuries. It is important to get plenty of rest when we have an infection and try to put stress out of our mind until we get well again. Besides we have to learn how to delegate tasks at work and at home so that we do not have to worry about them while trying to get well. 8. Diabetes. One of the common illnesses caused by stress is out-of-control blood sugar for diabetes patients. People with diabetes have to follow a lifestyle that keeps their blood sugar within acceptable limits. Stress can throw off the body, sending sugar levels skyrocketing or plummeting. Those 8

with diabetes who are experiencing significant stress need to check their blood sugar routinely and take their medication consistently. 9. Heart problems. Stress can make anyone’s heart palpitate wildly and increase pulse rate as well as blood pressure. Over time, serious stress can damage the heart with increased wear and tear for the reasons just mentioned. Elevated stress levels can even raise your blood cholesterol. That is why it is important to check blood pressure regularly. If our blood pressure is elevated, we have to see our doctor to find out why. If it is due to stress, take steps to deal with the underlying causes. 10. Cancer. More and more studies are showing links between stress and various types of cancer. Since stress is known to depress the body’s immune system, someone who is struggling with ongoing stress may be ill equipped to battle a major illness such as cancer. Innovations and newer treatments for cancer patients include with medical treatments such innovations as relaxation therapy, musical therapy and even pet therapy, all of which can help to deflect stress associated with the disease as well as external factors. Besides there are some other techniques nowadays doctors recommend.

Analysis of stress When people feel stressed their bodies react by releasing chemicals into the blood. These chemicals give people more energy and strength, which can be good if you have to run away from an attacker, or to help you concentrate on a performance/exam, but not so good if your stress is more emotional, long-term and there is no outlet for this extra energy and strength. . Conclusion It is almost impossible to live without some stress. And most of us wouldn’t want to, because it gives life some spice and excitement. But if stress gets out of control, it may harm our health, our relationships, and our enjoyment of life. All stress isn’t bad. Stress can initiate change, help us focus on the task at hand, and in some cases even save our lives. Yet, when stress builds up, it can result in the opposites— and cause us to spin our wheels, keep us from concentrating, and cause bodily injury and even loss of life. Recommendation At the end I would like to recommend some stress management tips to avoid and control stress; The first tip in managing stress is to recognize your stressors. The next step is to put each of them in their place. The following stress management tips, based on some old and some new adages, can help you do just that! Take a Deep Breath and Count to Ten Taking a deep breath or two adds oxygen to your system, which almost instantly helps you relax. In addition, taking a moment to step back can help you maintain your composure, which in the long run, is what you need to work rationally through a stressful situation.

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Start with “take a deep breath” and… 1. 2. 3. 4.

Count to ten (or more or less as the situation warrants!) Stand up and stretch. Remember relaxation is the opposite of stress. Stand up and smile. Try it! You’ll feel better! Take a short walk. If you’re at work, take a bathroom break or get a glass of water. Do something that changes your focus. When you come back to the problem, chances are it won’t seem nearly as insurmountable. 5. In the book Gone with the Wind, Scarlett O’hara says, “I can't think about that right now. If I do, I'll go crazy. I'll think about that tomorrow.” Good advice! Stop and Smell the Roses “Things happen” and sometimes “bad things happen to good people”. If we let them, stressful events can build up, wall us in, and eventually stop us from enjoying the good things in life. 1. Take the time. Too often we put the pleasantries of life on the back burner, telling

ourselves we don’t “have time” or can’t “make time” for them. However, actually, time is the only thing we do completely own. While we can’t “make” a day that’s longer than 24 hours, each of us starts the day with exactly that amount of time. Take a part of your time to recognize the good things in your life. 2. Sleep on it. Every coin has two sides and every issue has both pros and cons. List them both then put the list away and take a second look tomorrow. Sometimes “sleeping on” a situation changes the minuses to pluses. 3. Every cloud has a silver lining. After all, rain makes things grow! Ben Franklin found good in a bolt of lightning. Find the good in your stressful situation by listing the negative surges and determining what it will take to make them into positive charges! “A Man's Got to Know His Limitations Knowing yourself and your limits may be the most important way to manage stress effectively. 1. Dare to say no. One more little thing may be the “straw that breaks the camel’s back”. It’s

okay to say “No”, “I can’t”, or “Later”. 2. Acquit yourself. Sometimes events really are out of control and you really are “Not

Guilty”. Quit blaming yourself. 3. Be pro-active in finding peace. Those who unsuccessfully use the crutches of drugs

and/or alcohol to alleviate stress often find themselves in a twelve-step program like A.A. where one of the mainstays is the Serenity Prayer: “God grant me the Serenity to accept the things I cannot change; The Courage to change the things I can; and the Wisdom to know the difference.” 4. When you need help, get help. Even Atlas couldn’t bear the weight of the world on his

shoulders forever. Whether you need help from kids or spouse in hauling groceries into the house, help from a colleague to solve a work-related problem, or professional help to 8

find the causes of and effectively manage your stress, getting the help you need is in itself a major stress management tip! Other Tips • • • • • • • • • •

Get a good night's rest. Eat healthily. Listen to your favorite music. Exercise, participate in a sport or engage in fun activity. Plan out your time and prioritize. Talk to a friend about your problems, don't hold it in. Get a massage. Take a nap. Take a warm bath. Read a book or watch TV.

Bibliography and net resources 1. www.stresstips.com 2. www.diete.com

3. Life Script connect network 4. www.Golghotai.com 5. www.korowapaikage.com

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