How Stress
Affects the Body? Stress
affects us all. You may notice symptoms of stress when disciplining your kids,
during busy times at work, when managing your finances, or when coping with a
challenging relationship. Stress is everywhere. And while a little stress is OK
-- some stress is actually beneficial
-- too much stress can wear you down and make you sick, both mentally and
physically. The
first step to controlling stress is to know the symptoms of stress. But
recognizing stress symptoms may be harder than you think. Most of us are so
used to being stressed, we often don't know we are stressed until we are at the
breaking point.
What Is
Stress? Stress is the body's reaction to harmful
situations -- whether they’re real or perceived. When you feel threatened, a chemical
reaction occurs in your body that allows you to act in a way to prevent injury.
This reaction is known as "fight-or-flight,” or the stress response. During stress
response, your heart begins to race, breathing quickens, muscles tighten, and
blood pressure rises. You’ve gotten ready to act. It is how you protect
yourself.
Stress
means different things to different people. What causes stress in one person
may be of little concern to another. Some people are better able to handle
stress than others. And, not all stress
is bad. In small doses, stress can help you accomplish tasks and prevent
you from getting hurt. For example,
stress is what gets you to slam on the breaks to avoid hitting the car in front
of you. That's a good thing. Our bodies are designed to handle small doses
of stress. But, we are not equipped to handle long-term, chronic stress without
ill consequences.
What Are
the Symptoms of Stress? Stress can affect all aspects of your life,
including your emotions, behaviors, thinking ability, and physical health. No
part of the body is immune. But,
because people handle stress differently, symptoms of stress can vary. Symptoms
can be vague and may be the same as those caused by medical conditions. So it is
important to discuss them with your doctor.
You may experience any of the following symptoms of stress.
Emotional Symptoms
of Stress Include:
- Becoming easily agitated, frustrated, and moody
- Feeling overwhelmed, like you are losing control or need to take control
- Having difficulty relaxing and quieting your mind
- Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed
- Avoiding others
Physical Symptoms
of Stress Include:
- Low energy
- Headaches
- Upset stomach, including diarrhea, constipation, and nausea
- Aches, pains, and tense muscles
- Chest pain and rapid heartbeat
- Insomnia
- Frequent colds and infections
- Loss of sexual desire and/or ability
- Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
- Dry mouth and difficulty swallowing
- Clenched jaw and grinding teeth
Cognitive Symptoms
of Stress Include:
- Constant worrying
- Racing thoughts
- Forgetfulness and disorganization
- Inability to focus
- Poor judgment
- Being pessimistic or seeing only the negative side
Behavioral Symptoms
of Stress Include:
- Changes in appetite -- either not eating or eating too much
- Procrastinating and avoiding responsibilities
- Increased use of alcohol, drugs, or cigarettes
- Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing
What Are
the Consequences of Long-Term Stress? A
little stress every now and then is not something to be concerned about. Ongoing, chronic
stress, however, can cause or exacerbate many serious health problems, including:
- Mental health problems, such as depression, anxiety, and personality disorders
- Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke
- Obesity and other eating disorders
- Menstrual problems
- Sexual dysfunction, such as impotence and premature ejaculation in men and loss of sexual desire in both men and women
- Skin and hair problems, such as acne, psoriasis, and eczema, and permanent hair loss
- Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis, and irritable colon
Help Is
Available for Stress: Stress is a part of life. What matters most is
how you handle it. The best thing you can do to prevent stress overload and the
health consequences that come with it is to know your stress symptoms.
If you or a loved one is feeling overwhelmed
by stress, talk to your doctor. Many symptoms of stress can also be signs of
other health problems. Your doctor can evaluate your symptoms and rule out
other conditions. If stress is to blame, your doctor can recommend a therapist
or counselor to help you better handle your stress.
Reviewed by Varnada Karriem-Norwood, MD on July
02, 2013
Sources:
Department of Health and Human Services:
“Stress and Your Health”
American Institute of Stress: “Effects of
Stress”
Helpguide.org: “Understanding Stress”
Your Stress-Busting Checklist! Trying to minimize the stress in your life?
These tips can help. See how many you can check off in the next 30 days on your
way to a less-stressed life.
- Set priorities. Focus on what’s important. Let the other stuff go.
- Identify tasks that you can share or delegate, then ask for help.
- Get organized. Disorder can make things confusing and hard to remember.
- Set short-term goals you can reach. Reward yourself for meeting them!
- Say no -- gracefully -- to taking on more obligations.
- Focus on the positive. Choose to look for the good in others and yourself.
- Laugh! Look for humor in your everyday life or watch a funny video.
- Listen to music. Choose tunes that relax or revive you.
- Talk to a counselor or a friend.
- Remember, things don't have to be perfect. Sometimes “good enough” is just fine.
- Take a time-out for yoga, meditation, or some deep breaths.
- Get regular exercise. Find something you like doing that you can work into your schedule.
- Set aside 5 to 10 minutes for yourself each day.
Reviewed by Michael
W. Smith, MD on May 06, 2013
Sources:
Brigham’s Young
University: “11 Simple Ways to Reduce Stress”
University of
Houston Learning Support Services: “Tips for Reducing Stress.”
Common Coping Responses for Stress: We all find ways of coping with stress. Some coping strategies are not as helpful as others. For example, negative coping responses often make your stress worse, because they wear you down over time or are temporary distractions. On the other hand, positive coping responses keep you in the present moment and give you chances to actively work toward solving your problems. Not all positive coping responses will work for every person. Try several until you find one that works for you.
Positive Coping Responses
- Listening to music
- Playing with a pet
- Laughing or crying
- Going out with a friend (shopping, movie, dining)
- Taking a bath or shower
- Writing, painting, or doing other creative activities
- Praying or going to church
- Exercising or getting outdoors to enjoy nature
- Discussing situations with a spouse or close friend
- Gardening or making home repairs
- Practicing deep breathing, meditation, or muscle relaxation
- Making and following through with an action plan to solve your problems.
- Seeking counseling if you continue to struggle with stress.
Negative coping responses
- Criticizing yourself (negative self-talk)
- Driving fast in a car
- Chewing your fingernails
- Becoming aggressive or violent (hitting someone, throwing or kicking something)
- Eating too much or too little or drinking a lot of coffee
- Smoking or chewing tobacco
- Drinking alcohol
- Yelling at your spouse, children, or friends
- Taking a recreational drug, or misusing prescription medicine
- Avoiding friends and family
All coping responses have limitations. They may:
- Not be available on a regular basis or often enough to do the most good.
- Not produce the complete relaxation that is best for undoing the harmful effects of stress.
- Sometimes lead to new kinds of stress (such as a vacation that becomes hectic or a highly competitive sports activity).
- Stop being effective because of overuse.
Foods That Help Tame Stress:
Is There a Stress Management Diet? Stress! We all have it, and how we handle it can make all the difference. Stress management can be a powerful tool for wellness, since too much stress is bad for you. There are many strategies, and one of them includes what you eat. Read on to learn how a stress management diet can help.
Stress-Busting Foods: How They Work: Foods can help tame stress in several ways. Comfort foods, like a bowl of warm oatmeal, boost levels of serotonin, a calming brain chemical. Other foods can cut levels of cortisol and adrenaline, stress hormones that take a toll on the body over time. A healthy diet can help counter the impact of stress by shoring up the immune system and lowering blood pressure. Do you know which foods are stress busters?
Complex Carbs: All carbs prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, it's best to eat complex carbs, which take longer to digest. Good choices include whole-grain breads, pastas, and breakfast cereals, including old-fashioned oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels.
Simple Carbs: Dietitians usually recommend steering clear of simple carbs, which include sweets and soda. But in a pinch, these foods can hit the spot. They're digested quickly, leading to a spike in serotonin. Still, it doesn't last long, and there are better options. So don't make these a stress-relieving habit; you should limit them.
Oranges: Oranges make the list for their wealth of vitamin C. Studies suggest this vitamin can curb levels of stress hormones while strengthening the immune system. In one study of people with high blood pressure, blood pressure and levels of cortisol (a stress hormone) returned to normal more quickly when people took vitamin C before a stressful task.
Spinach: Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach helps you stock back up on magnesium. Don't like spinach? Other green, leafy vegetables are good magnesium sources. Or try some cooked soybeans or a fillet of salmon, also high in magnesium.
Fatty Fish: To keep stress in check, make friends with naturally fatty fish. Omega-3 fatty acids, found in fish such as salmon and tuna, can prevent surges in stress hormones and may help protect against heart disease, depression, and premenstrual syndrome (PMS). For a steady supply of feel-good omega-3s, aim to eat 3 ounces of fatty fish at least twice a week.
Black Tea: Drinking black tea may help you recover from stressful events more quickly. One study compared people who drank 4 cups of tea daily for 6 weeks with people who drank another beverage. The tea drinkers reported feeling calmer and had lower levels of the stress hormone cortisol after stressful situations.
Pistachios: Pistachios, as well as other nuts and seeds, are good sources of healthy fats. Eating a handful of pistachios, walnuts, or almonds every day may help lower your cholesterol, ease inflammation in your heart's arteries, make diabetes less likely, and protect you against the effects of stress. Don't overdo it, though: Nuts are rich in calories.
Avocados: One of the best ways to reduce high blood pressure is to get enough potassium, and half an avocado has more potassium than a medium-sized banana. A little bit of guacamole, made from avocado, might be a good choice when stress has you craving a high-fat treat. Avocados are high in fat and calories, though, so watch your portion size.
Almonds: Almonds are chock-full of helpful vitamins: vitamin E to bolster the immune system, plus B vitamins, which may make you more resilient during bouts of stress or depression. To get the benefits, snack on a quarter of a cup every day.
Raw Veggies: Crunchy raw vegetables can help ease stress in a purely mechanical way. Munching celery or carrot sticks helps release a clenched jaw, and that can ward off tension.
Bedtime Snack: Carbs at bedtime can speed the release of the brain chemical serotonin and help you sleep better. Since heavy meals before bed can trigger heartburn, stick to something light, such as fruit and low-fat yogurt.
Milk: Another bedtime stress buster is the time-honored glass of warm milk. Research shows that calcium eases anxiety and mood swings linked to PMS. Dietitians typically recommend skim or low-fat milk.
Herbal Supplements: There are many herbal supplements that claim to fight stress. One of the best studied is St. John's wort, which has shown benefits for people with mild to moderate depression. Although more research is needed, the herb also appears to reduce symptoms of anxiety and PMS. There is less data on valerian root, another herb said to have a calming effect. Tell your doctor about any supplements you take, so they can check on any possible interactions.
De-Stress With Exercise: Besides changing your diet, one of the best stress-busting strategies is to start exercising. Aerobic exercise boosts oxygen circulation and spurs your body to make feel-good chemicals called endorphins. Aim for 30 minutes of aerobic exercise three to four times a week. If you're not active now, tell your health care provider you're going to start exercising -- they'll root for you and make sure you're ready to get moving.
Reviewed by Kathleen M.
Zelman, MPH, RD, LD on April 16, 2014
SOURCES:
American Council on Exercise: "Exercise
Can Help Control Stress."
Bertone-Johnson, E. Archives of Internal Medicine, June 13, 2005.
Cleveland Clinic: "The Power of
Fish."
Colorado State University Extension:
"Diet and Hypertension."
Columbia Health, Go Ask Alice: "Serotonin
and foods?"
EatRight.org: "Good Mood Foods to Fight
Winter Blues."
Gebauer, S. The American Journal of Clinical Nutrition, September 2008.
Kansas State University: "Stress and
Nutrition."
Linus Pauling Institute, Oregon State
University: "Micronutrient Information Center: Magnesium."
Medscape: "Herbal Supplements for
Stress."
National Sleep Foundation: "Food and
Sleep."
Psychology Today: "Vitamin C: Stress
Buster," April 25, 2003.
The American Institute of Stress:
"Effects of Stress."
Thys-Jacobs, S. Journal of the American College of Nutrition, April 2000.
Steptoe, A. Psychopharmacology, published online Sept. 30, 2006.
U.S. Department of Agriculture National
Nutrient Database for Standard Reference.
The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)
"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)
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