‘Why am I so stressed?’ Common causes and the effects on our health
Is being stressed out the new normal?
A few days ago, I overheard a seven-year-old daughter tell her mom: “Next weekend, I have two birthday parties to attend, and I’m so super-stressed.”
I couldn’t help but giggle, thinking to myself, “Wait until you become a mother, darling.”
Then it hit me. Has stress become a way of life? It seems ingrained in all of us, regardless of age. Studies show that babies can start feeling it way before they turn one, toddlers experience it, teenagers are highly susceptible to social and academic-related stress, and for working adults and parents, it hits another level altogether.
What is stress?
Often referred to as “the silent killer,” stress changes and harms your body and, if left untreated, can have lasting, adverse effects on your physical and mental health.
According to the Mayo Clinic: “It’s important to recognize the signs of stress and take steps to manage it before it leads to more serious health problems.”
Stress is the body’s natural reaction against danger, real or imagined, causing the body to flood with hormones that prepare us to evade or confront a menacing situation. This state is commonly referred to as a “fight-or-flight” response.
While stress commonly has negative connotations, it can serve as a positive and adaptive force in certain situations. It can act as a motivating factor, propelling individuals to perform at their best and achieve their goals. It can enhance focus, sharpen concentration, and increase productivity. The problem begins when we fail to channel it properly.
When we face a threat or challenge, stress ignites a physical response in which our body activates resources that help us either stay and confront or flee to safety as quickly as possible by producing large quantities of hormones, such as cortisol, epinephrine, and norepinephrine, which trigger physical reactions: high blood pressure, a faster heart rate, and muscle preparedness, improving our ability to respond to a potentially hazardous situation.
Environmental factors that can trigger this reaction are called stressors. Examples include loud noises, aggressive behavior, a speeding car, horror movies, or even going out on a first date. As the number of stressors rises, there is typically a corresponding increase in the feeling of stress.
Stress levels may vary depending on where we live. However, based on a 2019 annual stress survey conducted by the American Psychological Association (APA), the average levels ranked at 4.9 to 7 on a scale of one to 10. The survey revealed that the primary sources of stress for individuals then and now are related mainly to work, health, and finances.
The physical effects of stress
Stress slows down normal bodily functions, such as those in the digestive and immune systems, allowing the body to concentrate on breathing, blood flow, alertness, and muscle preparation.
The impact of stress on overall health is determined by an individual’s reaction to challenging situations. Some people can face multiple stressors consecutively or simultaneously without experiencing a severe stress response. On the other hand, some individuals may exhibit a stronger reaction to a single stressor.
Specific experiences typically perceived as positive by some can still induce stress. Examples include: having a baby, going on vacation, moving to a better home, or receiving a job promotion. These experiences often involve significant changes, additional efforts, new responsibilities, and the need to adapt. They also require individuals to venture into unknown territories. For instance, someone may anticipate a higher salary after being promoted, but might also have concerns about handling the increased responsibilities. Different individuals are affected by stressors in varying ways.
Knowing the impact of stress may help a person manage it more effectively and cope better.
Categories of stress
Research conducted at the National Institute of Mental Health in Maryland has identified two distinct types of stress: acute and chronic. Each requires different levels of management.
Acute stress is a short-term and commonly experienced form of stress. It often arises when individuals perceive pressures from recent events or upcoming challenges in the near future. For instance, someone might feel stressed about a current argument or an impending deadline. However, the stress diminishes or disappears once the dispute is resolved or the deadline is met.
Acute stressors are typically new and tend to have clear and immediate solutions. Acute stress does not have the same detrimental effects as long-term, chronic stress. Its short-term impacts may include tension headaches or an upset stomach. However, repeated episodes over an extended period can transition into chronic stress, which is harmful and consequential for your health and nervous system.
Chronic stress
Chronic stress develops over a prolonged duration and is detrimental to overall wellbeing. Chronic stressors include ongoing poverty, a dysfunctional family environment, or an unhappy marriage. It occurs when people perceive no escape from their stressors and cease seeking solutions.
Chronic stress can go unnoticed, as individuals become accustomed to feeling constantly agitated. It can become ingrained in an individual’s personality, making them perpetually vulnerable to stress, regardless of their circumstances. Individuals with chronic stress risk experiencing a final breakdown that can lead to suicide, violent actions, a nervous breakdown, heart attack, or stroke.
Why do some of us stress more than others?
Individuals exhibit diverse reactions to stressful situations. What may be stressful for one person might not have the same effect on another, and nearly any event has the potential to induce stress. Merely thinking about a trigger or several minor triggers can lead to stress for some individuals.
The reasons why one person may feel less stressed than another when confronted with the same stressor are not easily identifiable. Factors such as mental health conditions (e.g., depression), a growing sense of frustration, previous experiences, injustice, and anxiety can make some individuals more susceptible to stress.
What to do? Developing coping strategies and prioritizing our physical and mental wellbeing is vital to manage stress and prevent it from becoming chronic or severe.
Recognize the signs. It is essential to be aware of the physical and emotional symptoms of stress you are feeling. Noticing these signs is the first step toward taking action. Consulting your general practitioner about the extent of your symptoms can confirm or rebut whether stress is being muddled with depression. If the latter is confirmed, proper diagnosis, treatment, and medication can be discussed.
Otherwise, there are several alternative options to help you cope.
Sweat it out. Physical activity enhances oxygen utilization and blood flow, directly impacting the brain. Exercise also stimulates the production of endorphins, known as “feel-good” neurotransmitters that contribute to a sense of wellbeing. It can divert your attention away from worries and promote a focus on movements, offering positive benefits similar to meditation. Go for a run, a brisk walk, a bicycle ride, or anything that gets you to sweat and raise your heart rate.
Go easy on the booze. Limit alcohol, drug, and caffeine intake. These substances do not prevent stress and can exacerbate its effects.
Choose your food. Maintaining a balanced diet rich in fruits and vegetables helps support the immune system during stressful times. Conversely, an inadequate diet can lead to poor health, additional stress, and weight gain.
Don’t skimp on slumber. Sleep is restorative, and a lack of it will aggravate any feelings of stress being experienced. Crawl under a weighted blanket for 20 minutes when feeling overwhelmed and vulnerable; they are proven to help reduce stress and anxiety.
Prioritize. Organizing a daily to-do list and prioritizing urgent and time-sensitive tasks can provide a sense of accomplishment and prevent overwhelming feelings. Focusing on completed tasks rather than those still pending is beneficial.
Learn breathing and relaxation techniques. Practices such as meditation, massage, and yoga can promote relaxation. Deep breathing, particularly in mindfulness meditation, helps slow down the heart rate and induces a state of calmness.
Do what brings you joy. Identify activities that help you relax, such as reading a book, going for a walk, listening to music, or spending time with loved ones or pets. Make a list of these activities and use them when feeling overwhelmed.
Communicate. Sharing feelings and concerns with family, friends, and colleagues can serve as a way to release stress and alleviate feelings of isolation.
Remember, stress is manageable. By implementing the tools mentioned, you can proactively and successfully address it.