Let’s talk about something that affects us all but isn’t always easy to get our heads around – stress. Whether it’s work deadlines, financial worries or personal issues, stress is a part of life. We all feel stressed, even if we all experience it differently. Understanding it is key to both good mental health and good physical health.

So what is stress? In this blog we’ll explain what it is, what causes it, the effects on your physical and mental health, and how to manage and reduce it.

What is Stress?

Stress is your body’s response to any kind of demand or threat. When you sense danger—real or imagined—your body’s defenses kick in. They go into overdrive in a rapid, automatic process called the “fight-or-flight” response. This is also called the stress response.

Stress is like a phone notification. Just like your phone alerts you to a new message, stress alerts you to something you need to pay attention to.

The science of the fight-or-flight response

When you’re stressed your body goes through several chemical changes to get ready for a “fight-or-flight” response. The hypothalamus in your brain sends a signal to your adrenal glands to release hormones like adrenaline and cortisol. Adrenaline increases your heart rate, blood pressure and energy stores. Cortisol, the stress hormone, raises blood sugar levels. It tells your brain to use glucose more efficiently. It also shuts down non-essential bodily functions that might get in the way of the fight-or-flight response. These changes help your body respond quickly to a perceived threat. But they can be damaging if the stress response is prolonged.

The Types of Stress

Acute Stress

This is the short term stress that goes away quickly. Acute stress helps you deal with dangerous situations. It also occurs when you do something new or exciting. For example that feeling you get before an important presentation or going to a big concert.

Chronic Stress

This stress lasts longer. You might have chronic stress if you’re dealing with problems at home, a tough work environment or other ongoing issues. Unlike acute stress that’s like a single phone notification, chronic stress is like a phone alarm that won’t stop ringing.

Causes of Stress

Stress can be caused by a variety of stressful situations. Here are examples of a few:

• Work-Related Issues: Deadlines, heavy workload and conflicts with colleagues.
• Financial Worries: Debt, unexpected expenses or job loss.
• Personal Relationships: Unhappy marriage, family disputes or social isolation.
• Health Concerns: Chronic illness, injury or mental health issues.
• Life Changes: Moving, changing jobs or major life events like marriage or divorce.

Stress Symptoms

Stress affects your physical and mental health in many ways. Stress symptoms include:

Physical Stress Symptoms

Physical symptoms of stress include:

• Increased Heart Rate: Stress makes your heart pump faster which can lead to high blood pressure, heart disease, and other long term cardiovascular problems.
• Muscle Tension: Your muscles tighten up which can result in headaches, back pain and general discomfort.
• Digestive Problems: Stress can cause stomach aches, diarrhea or constipation.
• Weakened Immune System: Chronic stress can make you more prone to illnesses and infections.
• Trouble Sleeping: Difficulty falling asleep or staying asleep which can lead to fatigue and overall poor health.

Mental and Emotional Stress Symptoms

• Anxiety: Ongoing worry and fear about future events.
• Depression: Prolonged feelings of sadness, hopelessness and lack of interest in activities.
• Irritability: Increased frustration and anger over minor things.
• Cognitive Issues: Difficulty concentrating, making decisions and remembering things.

How to Manage Stress

Everyone experiences stress. While you can’t eliminate it completely, there are many ways to manage and reduce it. Here are some practical stress management techniques:

Ann’s Top Tips for Managing Stress

Physical Activity

Doing physical activity regularly can help reduce stress hormones and trigger the release of endorphins which improve your mood and mental health. Aim for at least 30 minutes of exercise most days of the week. This can be walking, jogging, yoga or any activity you enjoy.

Healthy Eating

Eating a balanced diet can help your body deal with stress. Focus on eating a variety of fruits, vegetables, whole grains and lean proteins. Avoid too much caffeine, sugar and processed foods which can worsen stress.

Sleep

Quality sleep is key to managing stress and improving mental health. Aim for 7-9 hours of sleep each night. Have a relaxing bedtime routine, avoid screens before bed and create a comfortable sleep environment.

Relaxation Techniques

Incorporate relaxation techniques into your daily routine to calm your mind and body. This can be breathing exercises, meditation, mindfulness or progressive muscle relaxation.

Time Management

Good time management can help reduce stress by making you feel more in control of your tasks and responsibilities. Prioritise your tasks, break them into smaller chunks and don’t overcommit yourself.

Hobbies and Interests

Doing things you enjoy can be a much needed break from stress. Whether it’s reading, gardening, painting or playing a musical instrument, hobbies can help you relax and recharge.

When to Seek Help

If stress becomes too much and starts to impact your daily life, seek help. Talk to a healthcare professional like a doctor or therapist who can guide and support you through tough mental health issues. Join a support group or talk to friends and family.

Watch my video about the best ways to beat stress down below:

Managing Chronic Workplace Stress: David’s story

David is a 45 year old project manager at a big IT company and has been experiencing chronic stress due to his job. With tight deadlines, long hours and high expectations from management, David feels overwhelmed all the time. Despite his best efforts to manage his workload, the stress persists and starts to affect his physical and mental health.

Presentation

Over the past year David has noticed several concerning symptoms: frequent headaches, difficulty sleeping, irritability and feeling tired all the time. He also gets occasional chest pain and high blood pressure. David decides to seek help before things get worse.

Initial Consult

David paid me a visit, and explained his symptoms and work situation. I did a physical examination and ran some tests to rule out any underlying medical condition. The results showed that David’s health issues are related to chronic stress.

Stress Management Plan

David and I sat down together to draft a comprehensive stress management plan. We planned lifestyle changes and coping strategies he could use to improve his overall well-being:

1. Mindfulness and Relaxation Techniques: I introduced David to mindfulness practices like meditation and deep breathing exercises. These can help David manage his stress and stay calm in high pressure situations.
2. Work-Life Balance: I emphasized the importance of having a healthy work-life balance. David needs to take regular breaks, use his vacation days and do things he enjoys outside of work.
3. Physical Activity: Exercise is a natural stress reliever. I advise David to incorporate physical activities like jogging, swimming or even daily walks into his routine to reduce stress and improve his physical health.
4. Healthy Diet: A healthy diet can help with stress. I recommended David reduce his caffeine and sugar intake and eat more fruits, vegetables, lean proteins and whole grains.
5. Sleep Hygiene: Improving sleep quality is key. I recommended David establish a regular sleep schedule, have a relaxing bedtime routine and avoid screens before bed to improve his sleep hygiene.
6. Professional Support: Recognising the importance of mental health professional guidance, I referred David to a therapist specialising in stress management. Regular therapy sessions give David additional tools and strategies to cope so that he never feels like he is under too much stress.

Follow-Up

David followed up with me to let me know how he’s getting along with his new stress management plan. He let me know that he is now exercising regularly, practicing mindfulness and making healthier food choices. He also thanked me for referring him to the therapist he now sees. He told me that he finds the therapy sessions helpful in getting new perspectives and coping strategies for his stress.

Outcome

A few months later David is able to see the big improvements in his well-being. His headaches are less frequent, he sleeps better and he’s less irritable. David feels more energetic and can handle his work without feeling overwhelmed all the time.

David’s case shows how chronic workplace stress can affect overall health and how a comprehensive stress management plan can work. By adopting healthier habits, seeking professional help and prioritising self care David was able to reduce his stress and improve his life.

How Stress and Anxiety Compare

Stress can present similar to other mental health disorders. For example, stress and anxiety are often used interchangeably. However, they are two different psychological and physical responses.

Stress is the body’s response to external pressures or demands like work deadlines, financial problems or big life changes. It has a clear cause and can show up physically as headaches, muscle tension, fatigue and changes in sleep or appetite. Stress can be acute (short term) or chronic (long term) and chronic stress has more serious health implications if not managed properly.

Anxiety on the other hand is characterised by persistent and excessive worry and fear that doesn’t always have a clear trigger. It’s more internal and can happen even in the absence of an immediate threat. Anxiety disorders like generalised anxiety disorder (GAD), panic disorder or social anxiety disorder involve symptoms that interfere with daily life and can include constant worry, restlessness, rapid heartbeat and difficulty concentrating.

While both stress and anxiety trigger the body’s fight or flight response, anxiety often involves an exaggerated and prolonged state of tension and fear.

Mindfulness, exercise, sleep and seeking help when needed are effective for both stress and anxiety. Knowing the difference will help you find the right coping mechanisms and solutions.

How Stress Affects Your Period

Stress can really mess with your period because of how it affects the hormone balance in your body. When you’re stressed, your body releases cortisol which can disrupt the production of estrogen and progesterone that regulate your period. This can cause irregular cycles, missed periods or even more intense cramps. Long term stress can also worsen conditions like PCOS or endometriosis and make menstrual health more complicated. Managing your stress levels through relaxation techniques, exercise and a balanced diet can help regulate your period.

Does Stress Cause Diarrhea?

Yes, stress can cause diarrhea as it affects the digestive system. When you’re stressed, your body releases stress hormones like cortisol and adrenaline which can alter gut motility and increase stomach acid production. This can disrupt the digestive process and cause symptoms like diarrhea or an upset stomach. Stress can also worsen conditions like IBS which is characterised by frequent episodes of diarrhea or constipation. Managing stress through relaxation techniques, mindfulness and a healthy diet can help.

Stress Echo vs Stress Test

A stress echo and a stress test are both diagnostic procedures to assess heart function under physical stress but they are different in their approach. Stress tests, also known as treadmill or exercise stress tests, are where the patient exercises on a treadmill or stationary bike and the heart activity is monitored to see how the heart responds to physical exertion. A stress echo on the other hand combines a stress test with an echocardiogram which uses ultrasound to create images of the heart. This gives detailed information on how the heart structure and function responds to stress and can help diagnose heart conditions and overall cardiac health.

Do Stress Balls Actually Work?

Stress balls are small, squeezable objects made from foam or gel designed to relieve stress and improve hand strength. When you squeeze them, it provides a physical outlet for nervous energy and can help reduce anxiety by engaging the muscles in your hand and forearm. The repetitive motion of squeezing a stress ball can calm and focus you, can lower overall stress. They may not address the root cause of stress but can be a useful tool in managing acute stress and hand dexterity.

Stress Rash

A stress rash or stress induced rash appears as itchy, red or inflamed skin patches caused by emotional or psychological stress. Stress can worsen skin conditions by triggering inflammatory responses or compromising the skin’s barrier function. To manage a stress rash you need to address the underlying stress through relaxation techniques like deep breathing, meditation or yoga. Keep the skin moisturised and avoid irritants and the rash should improve. If the rash persists or worsens, see a healthcare provider for further evaluation and treatment.

Takeaways

Stress is part of life but understanding it and managing it can lead to a healthier and happier life. By putting stress management into your daily routine you can reduce its impact and overall wellbeing. Remember it’s okay to ask for help when you need it – taking care of your mental and physical health is the most important thing you can do for yourself. So, breathe and remember – you’ve got this!

References

• Medline Plus. Psychological Stress. Available here.
• National Center for Complementary and Integrative Health. Stress. Available here.
• National Institute of Mental Health. I’m So Stressed Out! Fact Sheet. Available here.
• Northern Inyo Healthcare District. The Stress Factor: Managing Stress for Better Health. Available here.

Disclaimer: The content of this article is for educational purposes only, and not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always get advice from your doctor if you are worried or have symptoms.