What is Stress

 

Stress

Stress is a leading topic in conversations worldwide. The causes of it whether work, finances, or relationships, and the impacts of stress on both physical health and mental health, which were emphasized by covid-19 pandemic times.

Introduction

Stress can be defined as a state of worry or mental tension caused by a difficult situation. It is the psychological pain. Stress is a natural human response that prompts us to address challenges and threats in our lives. Everyone experiences stress to some degree. How we respond to stress, however, makes a big difference to our overall well-being.

Small amounts of stress are beneficial, as they can improve our performance, motivation, and reaction to the environment. It saved us from wild animals and the dangers of wildlife. That stress is called eustress or good stress which is when stress is perceived positively however, when stress is perceived negatively it becomes distress or bad stress.

Excessive and chronic stress, however, can increase the risk of strokes, heart attacks, ulcers, and mental illnesses such as depression and anxiety, it can also worsen pre-existing conditions like cancers.

Ironically, lack of stress is not a good thing simply because stress is important for our growth and builds resilience which without we become weak and hopeless. The less external stress the more internal stress, which is why people with a high socioeconomic status like the West have higher rates of suicides than in Africa.

Causes

Stress can be external and related to the environment like a major life event i.e. divorce, war, or loss of a job to day-to-day stressors i.e. financial, illness, or abuse by your boss but may also be caused by internal perceptions that cause an individual to experience anxiety or other negative emotions surrounding a situation, such as pressure, discomfort, etc., which they then deem stressful.

The stress response of the body has three stages according to the endocrinologist Hans Selye:

1. The alarm reaction: When the stressor is first presented, the body begins to gather resources to deal with the stressor. The hypothalamic-pituitary-adrenal axis (responsible for threat response) and sympathetic nervous system (the fight or flight response of the body) are activated, resulting in the release of hormones from the adrenal gland such as cortisol, adrenaline (epinephrine), and norepinephrine into the bloodstream to adjust bodily processes. These hormonal adjustments increase energy levels via glucose release, increase muscle tension, reduce sensitivity to pain, slow down the digestive system, and cause a rise in blood pressure (hypertension). Some more norepinephrine is released from the brain. High levels of norepinephrine in neurons in brain regions, such as the hippocampus (leading to impaired memory) and frontal cortex (leading to poor decision-making and judgments).
2. The stage of resistance: The body continues building up resistance throughout the stage of resistance, either until the body's resources are depleted, leading to the exhaustion phase, or until the stressful stimulus is removed. As the body uses up more and more of its resources, it becomes increasingly tired and susceptible to illness. At this stage psychosomatic disorders first begin to appear like stomach pain, diarrhea, fever, headache, sleeplessness, and more physical manifestations of stress including susceptibility to infections like flu due to cortisol weakening the immunity of the body.
3. The stage of exhaustion: The body is completely drained of the hormones and resources it depends on to manage the stressor. The person now begins to exhibit behaviors such as anxiety, irritability, avoidance of responsibilities and relationships, self-destructive behavior, and poor judgment like addiction. Someone experiencing these symptoms has a much greater chance of lashing out, damaging relationships, or avoiding social interaction at all.

According to the most credible personality measurement, the Big 5 personality test, people who are high in neuroticism are more susceptible to stress, especially chronic stress, than other people. This could be because their amygdala, which is part of the brain responsible for fear, is more active and hence always on the lookout for any stressors or causes of stress. By the way, you can take a free Big 5 personality test by clicking here.

Therapy

As we mentioned, stress by its nature is neither good nor bad, is just how we look at it. Oftentimes we can decide whether we look at stress as a threat to avoid or a challenge for us to defeat. The stress response of the body is different from the cause of it and often worsens the situation, so you need to keep that in mind. That is easier said than done, henceforth there are some things you can do to manage stress in the moment.

1. Breathing in and out can quickly bring down the stress.
2. Exercising by even walking around rather than sitting releases energy which was going to become toxic.
3. Meditating in the moment helps you to look at thoughts and not be swallowed by them.
4. Taking a quick nap to reset the mind.
5. Having a good support system both family and friends.
6. Adopting positive recreational activities like sports and hobbies to manage stress.
7. Living a purposeful life, complemented with prayers, reminders, and gratitude. 
8. Journaling down your thoughts every day helps to decompress thoughts and clear them. 
9. Building better coping mechanisms like humor, sublimation (using stress for good productivity), and anticipation of the possible worst outcomes.

As Friedrich Nietzsche stated, what does not kill you, makes you stronger.

Do you have one big problem currently with your health, work, education, finances, relationships, parenthood, or life in general? if yes, please feel free to talk to us to find a solution based on our expertise and experience together. book a free 30-minute consultation by clicking here.