Joan Tapons
There is no such thing as “can.” Life is stressful. And it has always been that way since the beginning of time.
Knowing the signs, symptoms, and when to seek help is important not only for our own health, but also for the health of those around us.
Stress comes in two forms: acute and chronic. Acute stress, which occurs suddenly, can activate the brain's “fight or flight” response.
“This response was useful to our ancestors when they lived in the wild. The surge of cortisol and adrenaline that accompanies this response helps prepare the body for action. These hormones speed up your breathing and heart rate and tense your muscles to prepare for attack or flight,” says Melissa Bui, MD, associate professor of psychiatry at the Virginia Commonwealth University School of Medicine and a psychiatrist at VCU Medical Center.
The release of the stress chemicals cortisol and adrenaline can still occur today, even when reading the news or meeting your future parents-in-law for the first time. People typically deal with this type of acute stress until it passes.
Chronic stress, on the other hand, reflects the cumulative toll of long-term exposure to the same stress chemicals and can have negative effects on both mental and physical health.
“You're going to start seeing a lot of health problems, especially cardiovascular problems,” says Anurag Mehta, M.D., director of preventive cardiology at the VCU Health Pauley Heart Center. “When you're chronically stressed, your heart rate speeds up and your blood pressure increases, which can lead to high blood pressure, which is the most common cause of heart disease.”
Chronic stress can indirectly lead to other factors in heart disease. When people feel stressed, they may turn to cigarettes or other forms of nicotine or drugs to relax.
“That could cause very serious problems in the future,” Mehta said.
When we feel stressed, we often make poor nutritional choices and often reach for sweet treats like cakes and cookies.
“People who are chronically stressed eat foods high in carbohydrates and salt to cope with stress,” Mehta says, “which leads to obesity and diabetes, which in the long term contribute to heart disease. Chronically stressed people also tend not to exercise, which may be the best thing they can do for their cardiovascular health.”
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The brain can undergo measurable physical changes in response to both repeated “fight or flight” responses and underlying stressors such as chronic health conditions or financial problems. These changes can lead to loss of brain cells, making parts of the brain smaller over time. This can result in memory problems and mental disorders such as anxiety, depression, and insomnia.
Ongoing stress can weaken your immune system, making you more susceptible to infections and illnesses and reducing your body's ability to heal and recover.
“It can also disrupt sleep patterns, leading to insomnia and other sleep disorders, further contributing to poor mental and physical health,” Bui said. “The cumulative effects of chronic stress create a vicious cycle, where stress leads to health problems which in turn lead to more stress, with significant implications to overall health and quality of life.”
Signs and symptoms of stress
Some people don't realize they're suffering from chronic stress. They may have a variety of non-specific symptoms, but don't associate them with stress. Symptoms such as persistent fatigue, insomnia, frequent headaches, digestive problems, recurrent infections, and widespread pain can be signs that stress is affecting your physical health.
“Uncovering the association between non-specific symptoms of chronic stress could be an important first step toward changing how we experience stress and its impact on our physical health,” Bui said.
Having an existing mental illness or condition can make stress more difficult to tolerate, and chronic stress can worsen the symptoms of a mental illness.
“For example, for people with depression, stress can increase feelings of hopelessness, fatigue, and withdrawal, making it harder to engage in activities that might alleviate their symptoms,” Bui said. “For people with PTSD, stress can trigger flashbacks, increased vigilance, and anxiety, further impairing their ability to function in daily life.”
You don’t have to deal with it alone
People can cope in a variety of ways: regular exercise has been shown to reduce cortisol and adrenaline and promote a natural mood boost, and getting enough sleep is also important for health.
But facing the storm head-on, if possible, can make the biggest difference.
“What I personally practice and teach my patients is mindfulness and meditation,” Mehta says. “Fifteen to 30 minutes a day of any type of mindfulness technique can have a direct effect on chronic stress, helping you feel calmer and more able to cope with everyday stress.”
Mehta also uses smartphone apps like Headspace to initiate mindfulness sessions. Meditations can be accompanied by music, guided by someone, or done in silence. VCU RecWell also offers mindfulness courses and meditations available online.
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While most of the ways to manage your symptoms can be done on your own time, being with others has also been shown to be effective: spending time with family and friends, joining social groups, and volunteering can optimize your psychological response to stress.
“Feeling supported by those around you and supporting others can have a powerful counter-effect on the negative demands of a stressful life,” Bui said.
It can be difficult to admit that your stress has become too much to handle on your own, but taking the step to seek help is important to prevent long-term health problems. One key indicator is the persistence and intensity of your stress symptoms.
“If you're experiencing chronic stress that lasts for weeks or months and doesn't get better with self-care strategies, we recommend consulting your doctor so that together you can go through the issues and identify the next steps to take,” Bui says. “Similarly, if stress is causing persistent feelings of anxiety, panic attacks, low mood, hopelessness, or thoughts of falling asleep and not waking up or other suicidal thoughts, it's essential that you consult a medical professional immediately.”
Severe irritability, a lack of enjoyment, and mood swings that interfere with daily life and relationships are also signs that professional intervention is needed. Additionally, if you find yourself using alcohol, drugs, food, or screens to cope with stress, it's important to seek help.
“In medicine, they say you should never suffer alone, and the same can be said about finding your own prescription for stress management,” says Bui. “Combining these strategies with trusted members of your team can create a comprehensive approach to reducing the negative impacts of stress in your life.”
