Physiological Effects of Chronic Stress And Management

"Oh no! You broke your leg. You should see a doctor right away!” exclaimed everyone but “Dealing with mental illness must be hard. Going to therapy will help,” said no one ever. What consists of healthy well-being? According to the WHO’s definition of Health, it is “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” Mental well-being is often neglected, and distress is the fate of being born as a human and not something to be worked upon. American Psychological Association defines stress as the physiological or psychological response to internal or external stressors. Did you forget to spread butter on your bread? Was the traffic moving unbelievably slow yesterday? These are all examples of stressors one may or may not experience every day.

How does stress affect our bodies?

So, is stress all that bad? Surprisingly stress can even save your life! Remember the big words “physiological or psychological response” (more complicated words incoming)? The response mechanism works on the ‘fight-or-flight’ model when it perceives stressors. When you see a bear, you either choose to run at 879 km/hr. – flight or have a battle with the beast – fight (not advisable). Whatever the brain chooses to do, the person can hear their heart pounding, sweats profusely, feel pain in muscles and chest, and more during that stressful moment. The intensity of stress one may experience depends on:

1. The severity of the stressor
2. It's duration 
3. The frequency with which it occurs
4. How closely has it affected? 
5. How expected and controllable is it?

With repeated activation of the stress mechanism, the person exhausts the resources available and cannot go on with life. This is not a ‘You are so feeble-minded’ but a journey to become healthier you- physically and mentally. The physical manifestations of stress are asking you to slow down and take a break.  Let us see how stress affects our Muscular, Cardiovascular, Digestive, and Immune systems.

1. Muscular system

When the body entered the fight-or-flight mode in the above example, your hands were ready to fight, as well as your legs all pumped up to run. Muscle tension is the body’s reflex reaction to stress and the pain associated with it. With prolonged exposure to stress, the muscles are in a constant state of guardedness, causing pain in the muscle, especially in the shoulders, neck, and head.

  2. Cardiovascular system

To make sure your muscles have enough energy to cope with the current stressful situation, the heart pumps blood to the necessary parts with all its might elevating the blood pressure. The increased blood pressure and sudden influx of stress hormones lead to a rise in heart rate and cause breathlessness. This long-term ongoing stress can increase the risk of hypertension, heart attack, or stroke.

3. Digestive system

If your parents run behind you to feed you ‘one last bite,’ then you are surely aware of the effects of stress on your stomach. Stress disrupts brain-gut communication leading to pain, bloating, gassiness, increase or decrease in appetite. Vomiting as a result of stress is not an uncommon sight. Furthermore, it can affect how quickly food moves through the body, which can cause either diarrhea or constipation. 

4. Immune system

As surprising as it may sound, stress slows the healing of wounds by as much as 24 to 40 % (Gouin & Kiecolt-Glaser, 2011). When goons enter our bodies, the immune system produces cytokines to fight them. However, with stress, the system doesn’t know how to shut down, resulting in inflammation. Thus, through too much wear and tear, chronic stress can ravage the immune system, making us more susceptible to illness.

3 Ways To Cope with Stress

Here are three ways you can use to cope with stress effectively:

1. Relaxation Response

Close your eyes. Fill the empty, black space with greens, blues, and yellows. Do you feel the warmth of the sun? Or the sound of soft waves as the tide gently rolls in?

Visualization is a technique where you focus your mind and senses on serene images. It can be supplemented with music, deep breathing, or guided imagery. It is the essence of Cognitive Behavioural Therapy and is evident in the treatment of phobias.

Yoga and meditation help you focus on deep breathing, slow movement, and stretching, relieving tension from the muscle and turning off the fight or flight mechanism.

2. Physical activity

You don’t have to be a gym freak to gain the benefits of exercising. Small treats like sleeping better, stabilizing your mood, and keeping yourself occupied are enough to keep you in the track pants and sweat a little more. If it’s difficult to believe, hear what the studies have found- a moderate workout can induce similar effects to a sleeping pill, even for people who have insomnia. That sleepy feeling after a workout can help you wind down far enough to get some hearty.

3. Social Support

It is not a hidden fact that human is a social animals. Mood irritability, one of the many effects of stress on behavior, can ruin personal and professional relationships. However, taking the initiative and talking about stressful situations with loved ones can help you better understand the situation, the resources, and your behaviors and help your body release the ‘ reward chemical’ dopamine when you feel pleasure. As dopamine level increases, stress level reduces.

Talking, walking, and drawing might be therapeutic, but they are not a substitute for therapy. Fighting the stressor head-on can perhaps be the appropriate response instead of fleeing and looking for temporary relief. Stressors or stressful situations are not a test of patience, faith, or endurance. It is okay to feel exhausted and ask for help. Care and appreciate your body and mind.