Stress is defined as a state of mental or emotional strain. Everyone experiences this to some degree and each person has a unique way of coping. It can be present in most situations and depends on individual perception.
The Physical Response
Stress has been termed the "fight or flight" response to perceived danger. This occurs when you must defend yourself from real danger by either standing your ground and fighting or running away to a safer place. The body's physical response includes releasing a surge of hormones such as adrenaline and cortisol that cause increased glucose in the blood, elevated heart rate and blood pressure and heightened alertness by increasing the brain's use of glucose.
When sources of stress become constant and more difficult to deal with, the "fight or flight" response continues on with no let up. The constant heightened level of bodily response then begins to show negative symptoms that indicate harm to overall health and emotional well being.
Sources
Stress can occur due to physical trauma such as an accident or surgery, or can be psychological as in relationship problems, pressures of school and social situations like speaking before a group of people. Just living life in a complex society generates stress in most people.
Job stress is the leading source for adults, but more and more young and elderly people are experiencing stress problems according to the American Institute of Stress.
Harmful Effects
Stress affects the individual both physically, emotionally, and socially.
Physical effects:
- Increased heart rate
- Increased blood pressure
- Headache
- Stomach ache
- Muscle aches
- Back pain
- Sleep problems
- Diarrhea
- Constipation
- Chronic fatigue
- Increased or decreased appetite
- Weight gain or loss
- Sexual problems
- Increased susceptibility to infection
- Worsened symptoms of autoimmune diseases such as lupus and rheumatoid arthritis
- Skin problems such as acne, psoriasis and hives
Emotional effects:
- Depression
- Irritability
- Anxiety
- Panic attacks
- Feelings of helplessness
- Confusion
- Forgetfulness
- Guilt
- Mood swings
- Insecurity
Social effects:
- Job dissatisfaction
- Decreased productivity
- Marital problems
- Social isolation
- Resentment of others
- Blaming others
- Angry outbursts
- Loss of friends
Management
Stressful situations will always be present in everyday life and dealing with them can be challenging. Learning what is stressful and taking control is important. Developing a realistic work schedule, managing time more effectively, taking time out to relax, saying "no" when necessary, prioritizing time, delegating tasks and standing up for your rights will lessen stress.
Learning how to relax by using relaxation training techniques and meditation can be very helpful. A regular schedule of exercise like walking, swimming, or biking is often recommended along with a balanced diet.
Connecting with friends and family lessens the effects of stress just by having other people to talk with. Verbalizing feelings openly is often beneficial.
If difficulties continue or worsen, talking with a counselor or therapist is often recommended. The family doctor is usually the first to be consulted for stress problems. Medications are available that can reduce symptoms of stress and your doctor or a psychiatrist may prescribe them on a short or long term basis. Referral can be made to a psychiatrist, psychologist or social worker for additional assistance. Community mental health centers, the YMCA and other community organizations offer stress management programs.
Other Resources
U.S. National Library of Medicine and the National Institutes of Health
