Daily? Occasionally? Constantly? Stress is an inevitable part of life. It can be caused by many factors, including work, relationships, finances, and health issues. While stress is a normal and necessary response to danger or a threat, chronic stress can have negative effects on your body and mental health. In this blog post, we will explore the physical and mental effects of stress, as well as tips for managing and reducing stress and increasing happiness.
EFFECTS OF STRESS ON THE BODY
Have you ever seen footage of people narrowly escaping death by jumping out of the way of an out-of-control car or fighting off a huge bear? These people survived thanks to the body’s stress response. There was no thinking involved—they acted on instinct and the physiological response is nearly instantaneous. Their bodies went into fight-or-flight mode, triggering a signal from the amygdala to the hypothalamus to release adrenaline and cortisol.
This response increases your heart rate, elevates blood pressure, and breathing becomes more rapid, preparing the body to respond to a perceived threat. However, the stress response does not differentiate between a bear ready to maul you and an intimidating presentation for work; the same hormones are released for both. Chronic stress can cause these hormones to be released too frequently, leading to a variety of physical symptoms.
One of the most common physical symptoms of chronic stress is fatigue. Consider what you read in the preceding paragraph—it makes sense for us to feel exhausted after our bodies experience such a dramatic surge of energy. Additionally, chronic stress can disrupt sleep patterns, leading to poor quality sleep and insomnia. This, in turn, can lead to daytime fatigue and decreased productivity. It becomes a vicious cycle.
Stress can also cause digestive issues such as stomach pain, diarrhea, and constipation. The fight-or-flight response can cause the body to divert blood away from the digestive system (in a life and death situation, your body wants to send blood to more vital areas like your largest muscle groups), leading to these symptoms.
Perhaps you have noticed that when life feels crazy and stressful, you tend to get sick at the same time which adds to the craziness. This is not a coincidence. Chronic stress can also weaken the immune system, making the body more susceptible to illness. This is because stress hormones can suppress the immune system’s ability to fight off pathogens. Cortisol suppresses the effectiveness of the immune system by lowering the number of lymphocytes, a type of white blood cells.
Finally, chronic stress can lead to cardiovascular problems such as high blood pressure, heart disease, and stroke. This is because the constant release of stress hormones can cause damage to blood vessels, leading to inflammation and plaque build-up.
EFFECTS OF STRESS ON MENTAL HEALTH
In addition to physical symptoms, chronic stress can have negative effects on mental health. Stress can cause anxiety, depression, and other mental health issues. You can imagine that this then becomes very cyclical—your stress is making you feel anxious and depressed, and then you stress over these symptoms as well!
Anxiety is a common response to stress. It can cause feelings of fear, worry, and unease. Chronic stress can cause anxiety to become a chronic condition as well, leading to panic attacks and other symptoms. The symptoms of stress and anxiety are very similar and very uncomfortable, causing many people to fall into the habit of avoidance to relieve these symptoms as quickly as possible. Unfortunately, this behavior only makes the anxiety stronger.
Depression is another common response to chronic stress. Stress can cause feelings of sadness, hopelessness, and worthlessness. Chronic stress can also lead to a loss of interest in activities that were once enjoyed.
Chronic stress can also cause irritability and anger. This is because stress can cause an increase in cortisol levels, which can lead to changes in mood. Have you ever snapped at someone for a very minor offense while you were stressed out? Most of us can relate to this occasionally, but if it is a daily occurrence, it is important to consider how chronic stress is negatively impacting your life and relationships.
Finally, chronic stress can lead to burnout. Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress. It can cause feelings of cynicism, detachment, and a decreased sense of accomplishment. Burnout can also lead to decreased productivity and increased absenteeism. Workplace burnout, parenting burnout and school burnout are all common problems that many adults face today as a result of chronic, unmanaged stress.
TIPS FOR MANAGING AND REDUCING STRESS
1. Exercise – Exercise is a great way to reduce stress. It releases endorphins, which can improve mood and decrease stress levels. Even a small amount of exercise, such as a 15-minute walk, can be beneficial. Remember, you don’t need to join a gym to exercise!
2. Practice mindfulness – Mindfulness is the practice of being present in the moment. It can help reduce stress by allowing you to focus on the present instead of worrying about the future or dwelling on the past. Mindfulness can be practiced through meditation, deep breathing exercises, or simply taking a break to focus on your surroundings. You may find your mind wandering during mindfulness and that is OK and normal! Simply notice when it is beginning and gently guide yourself back to the exercise. You will get better at it with practice.
3. Get enough sleep – Sleep is essential for reducing stress. It allows the body to recharge and helps regulate mood. Make sure to get at least 7-8 hours of sleep each night. Prioritize your sleep!
- Eat a healthy diet – A healthy diet can help reduce stress by providing the body with the nutrients it needs to function properly. Avoid processed foods and sugar, and focus on eating whole foods such as fruits, vegetables, and lean proteins.
- Practice self-care – Self-care is the practice of taking care of your physical, emotional, and mental health. This can include activities such as taking a bath, reading a book, spending time with friends, and ensuring a healthy work-life balance.
- Seek support – Talking to a trusted friend, family member, or mental health professional can help reduce stress. It can provide a safe space to express emotions and receive support and guidance.
7. Set boundaries – Setting boundaries can help reduce stress by allowing you to prioritize your own needs. This can include saying no to extra commitments, taking breaks when needed, and delegating tasks to others.
INCREASE HAPPINESS
In addition to managing and reducing stress, there are many ways to increase happiness. Here are some tips:
- Practice gratitude – Gratitude is the practice of being thankful for what you have. It can help shift focus away from negative thoughts and increase feelings of happiness and contentment. Try the “three good things” exercise of writing down three good things each night before bed. Research shows that this can significantly increase happiness.
- Connect with others – Social connections are essential for happiness. Spend time with loved ones, join a club or group, or volunteer in your community. Ditch the digital connections from time to time and be sure to connect with people in person.
- Pursue hobbies and interests – Pursuing hobbies and interests can increase happiness by providing a sense of accomplishment and enjoyment. It can also provide a sense of purpose and fulfillment. Try something new or revisit an old hobby that you used to enjoy.
- Practice self-compassion – Self-compassion is the practice of treating yourself with kindness and understanding. It can help reduce negative self-talk and increase feelings of self-worth. How do you talk to yourself each day? Practice self-compassion by speaking to yourself as you would speak to a friend, and taking care of yourself both physically and emotionally.
- Get outside – Spending time in nature can increase happiness by reducing stress and improving mood. Try taking a walk in a park, hiking a trail, or simply sitting outside and enjoying the scenery. Try taking your shoes off and walking barefoot in the grass to help ground and re-center you.
Conclusion
Stress is an inevitable part of life, but chronic stress can have significant negative effects on both the body and mental health. Fortunately, there are many ways to manage and reduce stress, including exercise, mindfulness, and self-care. In addition to reducing stress, there are also many ways to increase happiness, such as practicing gratitude, connecting with others, and pursuing hobbies and interests. By incorporating these tips into your daily life, you can reduce stress and increase happiness, leading to a healthier and more fulfilling life. If you feel that your stress has reached a point that you are to able to manage on your own, reach out to us for help!
