“Stress has become an integral part of my life”
“How do I get free from this? Tension,
These are not random statements, although you may have heard them randomly. What do all these statements have in common? Stress!
Stress is a natural part of human life. From work deadlines to personal challenges, stress is an unavoidable part of modern life. The human body and mind are designed to initially adapt to stress, but in the long run stress damages health and if the signs are not noticed early, it can lead to an irreversible state of unhealthy body condition. This is why the effects of stress on our physical and mental health have been the subject of extensive research.
what is stress?
Stress is the body’s response to any demand or challenge, known as a stressor. It triggers a number of physiological changes, often referred to as the “fight or flight” response. Stress is the way the body responds to any pressure or challenge, known as a stressor.
If a person is faced with a stress-producing event, the amygdala, a part of the brain responsible for handling emotions, sends distress signals to the hypothalamus. It then acts as a central command hub, communicating with the rest of the body via the nervous system, providing the body with energy and responses well-prepared to fight or escape danger.
In this mechanism, humans are enabled to survive immediate threats by producing stress hormones such as cortisol and adrenaline. Here, the adrenal glands produce hormones that prepare the body to face or escape danger, increasing heart rate, blood pressure, and glucose levels, and sending blood to individual areas of certain organs and muscles to meet other needs.
Even though it may be helpful in the short term, the negative effects of chronic stress – constant and never-ending stress – can take a toll on our health. In recent years, if there has been a prolonged period of stress due to work pressure, financial worries and personal issues, it can push individuals towards various health problems.
In 2019, a study published in the BMJ examined 136,637 patients in the Swedish National Patient Register with stress-related disorders from 1987 to 2013. The study found that stress responses to significant life events or trauma substantially increase the risk of several types of heart disease. The association between stress-related disorders and heart disease seems to be particularly strong in cases of early-onset diseases (occurring before the age of 50).
From heart to hair, stress can harm every part of your body without your knowledge
One of the most damaging effects of stress is on the heart. When we are stressed, our body releases hormones cortisol and adrenaline which subsequently increase heart rate and blood pressure. Although this response is beneficial in the short term, chronic stress puts the cardiovascular system under constant pressure. Over time, it can lead to hypertension or high blood pressure, artery damage and an increased risk of heart disease. Persistent high blood pressure can harden the arteries, leading to atherosclerosis, which significantly increases the risk of heart attack and stroke.
Stress has a huge impact on the digestive system as it disturbs the balance of gut bacteria and alters digestive processes. It is also known to cause abdominal pain, bloating and changes in bowel habits, acid reflux and peptic ulcers, as stress-induced hormone imbalances can increase stomach acid production and weaken the mucosal lining. Stress can also affect appetite leading to either overeating or undereating.
Chronic stress weakens the immune system by disrupting the production of cytokines, making the body more susceptible to infections and diseases. This reduces the body’s ability to fight pathogens and can increase the time it takes to recover from illnesses. In the long run, such immune suppression can be a double blow for people with chronic diseases and can be a starting point for autoimmune disorders, which occur when the immune system attacks the body’s own tissues, mistaking them for enemy substances.
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Not to forget that stress also causes a great deal of discomfort to the musculoskeletal system. When you are stressed, your muscles usually tighten and contract, a condition that can cause chronic pain and discomfort primarily in your neck, shoulders, and back areas. Tension in these muscles can sometimes cause tension headaches and make musculoskeletal problems worse. Constant emotional stress can also cause temporomandibular joint disorder (TMJ) and worsen fibromyalgia symptoms.
Thus persistent stress leads to excessive secretion of cortisol which persists for a long time and is unevenly distributed, thereby interfering with other hormones such as insulin and thyroid hormones. Stress also challenges the hormonal pattern of reproduction and increases ailments such as irregular menstruation in women and low sex drive in both sexes.
Stress can effectively expose a person’s hair and skin to certain complications. Stress is one of the risk factors for alopecia areata, an autoimmune condition of the hair. Another hair condition that can be related to stress is “telogen effluvium”, when hair enters the phase of falling out prematurely. In addition to hair loss, the skin falls prey to stress, which triggers or exacerbates problems such as acne, eczema, and psoriasis. The root cause of these reactions to stress in the body is the fact that stress can cause inflammation and damage the natural barrier function of the skin.
Stress significantly impacts mental health by disrupting emotional and cognitive functioning. Chronic stress can lead to anxiety and depression, as it affects the brain’s ability to manage emotions and cope with daily challenges. Long-term exposure to stress hormones like cortisol can alter brain chemistry, affecting memory, concentration, and overall mental clarity. This persistent stress can contribute to mood swings, irritability, and a sense of helplessness.
The World Health Organization has classified stress as a modern health epidemic
In 2016, the World Health Organization (WHO) identified stress as a modern health epidemic. It defines stress as follows: Stress can be defined as a state of anxiety or mental tension caused by a difficult situation. Stress is a natural human response that drives us to cope with challenges and threats in our lives. Everyone experiences stress to some degree. However, the way we respond to stress makes a huge difference to our overall health.
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The month of April is celebrated as Stress Awareness Month to create awareness about stress and its impact on human health.
Is stress the same for everyone? Or are there differences?
The American Psychological Association (APA) classifies stress into three categories: acute stress, episodic acute stress, and chronic stress. Acute stress occurs when something is expected, for example when you are asked to give a speech and suddenly you start sweating or your heart races. Episodic acute stress can occur when a person takes on too much responsibility and the symptoms are similar to acute stress. Chronic stress occurs when stress persists for a long period of time.
So, it’s important to answer the big question: Can stress kill you?
Although stress itself is not life-threatening, its effects can damage health and push a person towards premature death. Stress promotes unhealthy habits like smoking and drinking alcohol which damage the cardiovascular system. Along with this, it also has a direct impact on your heart. Effects of stress For example, high blood pressure can also cause premature heart damage.
This is why health experts urge everyone to stay stress-free, as less stress can help you stay healthier for longer.
“In fact, stress has the potential to kill you. While stress may not be the primary cause of death, the long-term effects of stress on the body can lead to illnesses that can be fatal. Hormones such as cortisol and adrenaline, which are beneficial in the short term but dangerous when constantly elevated, are released as a result of chronic stress. Chronic stress can lower immunity, making the body more vulnerable to diseases and infections,” says Dr Gorav Gupta, CEO and senior psychiatrist, Tulsi Healthcare, adding that one of the leading causes of death worldwide, which is heart disease, is significantly influenced by stress.
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“Stress can lead to developing unhealthy behaviours such as smoking, overeating or excessive drinking, all of which deteriorate a person’s health. Finally, stress may not be the direct cause of death, but over time, its negative effects on the body can greatly increase the chances of fatal diseases, especially if it is not handled appropriately. Stress needs to be managed through rest, physical activity and mental health services to maintain general health,” warns Dr Vipul Gupta, Group Director, Neurointervention, Paras Hospitals, Gurugram. “Chronic stress can also impact mental health, increasing the risk of anxiety, depression and even suicidal thoughts. Even though stress won’t kill you immediately, if it is not managed effectively, its cumulative effects on your physical and mental health can be fatal,” he says.
“Undoubtedly, stress can have a very negative impact on your health, both directly and indirectly. Chronic stress is a psychological issue that can lead to anxiety, sadness and suicidal attempts. It can also harm your health. Stress can indirectly cause a number of health problems, including high blood pressure, diabetes, heart attack, stroke, stomach troubles and more, some of which can even be fatal in severe conditions,” agrees Dr Kapil Agarwal, Clinical Director- Neurology, Marengo Asia Hospitals Gurugram.
Stress is inevitable, but how to manage it?
Given the potential severity of stress-related health problems, effective stress management is extremely important.
Regular physical activity is one of the most effective ways to reduce stress. Exercise stimulates the production of endorphins, the body’s natural mood enhancers, and helps regulate the stress response.
A balanced diet supports overall health and can help manage stress. Foods rich in vitamins, minerals, and antioxidants can improve mood and cognitive function, as well as reduce inflammation and stabilize blood sugar levels.
Good sleep is important for managing stress. Sleep helps the body recover from daily stress and supports mental health. Creating a regular sleep schedule and practicing good sleep hygiene can improve sleep quality.
Techniques such as meditation, deep breathing, and progressive muscle relaxation can help reduce stress by promoting relaxation and improving emotional regulation.
Building and maintaining strong social connections can provide emotional support during stressful times. Talking to friends, family, or a therapist can provide perspective and reduce feelings of loneliness.
Effective time management can reduce stress by helping a person feel more in control of their responsibilities. Setting realistic goals, prioritizing tasks, and taking breaks can reduce stress.
For those who are struggling with chronic stress or its effects, it may be beneficial to seek help from mental health professionals. Therapy or counseling can provide coping strategies and support to manage stress and its effects.
