What even is stress?
Everybody talks about stress because, well, life is stressful.
There's no question that stress is a part of life. But when it becomes overwhelming, it can be debilitating. What is stress, exactly? And more importantly, how can you manage it so it doesn't manage you?
What is stress?
When most people think of the word "stress," they think of the pressures of work or school. But stress is actually a biological response to any kind of demand or challenge to the body, whether it's physical or psychological. When you experience stress, your body releases adrenaline and cortisol. These hormones help you to cope with the stressor, but if they're released too often or for too long, they can have harmful effects on your health (see: Adrenal Fatigue).
The body's response to stress is designed to help us cope with the challenge or danger. The psychological effects of stress can be just as harmful as the physical effects. When we're stressed, we may feel overwhelmed, anxious, or helpless. We may have trouble sleeping or concentrating, and we may be more likely to get sick.
Chronic stress can lead to serious health problems, such as heart disease, obesity, and diabetes. It can also worsen existing health conditions, such as asthma and arthritis.
Before we look at ways to lower your stress levels, let’s take a look at how it affects us.
How stress affects the body
When most people think of stress, they think of the emotional toll it can take. But stress can also have a very real physical effect on the body. In fact, stress can affect every system in the body.
One of the most common physical effects of stress is a rise in blood pressure, and you will likely notice a faster heartbeat and shortness of breath when you’re in the midst of a stressful event.
Stress can also wreak havoc on the digestive system. When your body is in “fight or flight” mode (when you’re cortisol levels are spiked), all energy is sent to areas of the body meant to keep you safe. Your gastrointestinal tract is low on the priority list (you can’t fight off a lion with your stomach), so being in a chronic stressed out state can cause constipation or diarrhea, and can lead to ulcers and other gastrointestinal problems.
Stress can also have a negative effect on the immune system, making you more susceptible to infection and can delay the healing process. And it can even have a negative affect on your cognitive health.
Some common physical symptoms of stress include headaches, fatigue, muscle tension, chest pain, and changes in appetite.
How stress affects the mind
When you're feeling stressed, your mind and body might feel like they are in two different places. Your mind is focused on the problem or situation that's causing you stress, while your body is feeling all the physical effects of stress. This can be really tough to deal with, both mentally and physically.
When you're feeling stressed, it's hard to focus on anything else. You might feel like you can't think straight, and you might have a difficult time making decisions. We can become so overwhelmed and distracted by stress that it even starts to affect our work performance and motivation. In fact, chronic stress has been shown to impair task performance, decision-making, and memory recall. It can also lead to decreased motivation and a lack of interest in work or other activities that you normally find joy in.
Other common mental and emotional symptoms of chronic stress can include depression, increased anxiety, and irritability.
Three tips to help you reduce stress
If you're feeling overwhelmed by stress, there are steps you can take to manage it. The three tips below are things I have personally used in order to manage stress.
Identify the things that are causing you stress. Maybe you need to set some boundaries with your friends and family, or learn to say no to requests. Lack of fulfillment in your career or financial worries can also be super stressful. Once you know what's stressing you out, you can start thinking about how your can address those issues.
Make time for yourself. This may mean taking a break from work, going for a walk, or spending time with your pets. Whatever supports you and puts you in a relaxed state of mind. If you don’t know what that is - try different things! You can try Yoga, meditation, gardening, hiking,
If you are able, find a therapist. Talk therapy is an incredibly valuable tool in helping you reduce stress. Working with a licensed practitioner whose job is to guide you through your emotions helps bring peace of mind. If you're feeling stressed, don't hesitate to seek help.
I’ve spent years figuring out how to mitigate and manage stress so support my body after experiencing stress-related chronic illness, and in-turn, I became a stress management coach to help people make changes in their life in order to help them do the same.
If you’re struggling with chronic stress, I invite your to book a free mini coaching session with me. Together, we will take an in-depth look at your life and identify where you are experiencing stress and build a plan in order to reduce those stressors.
