In today’s fast-paced world, stress can be a normal consequence of our everyday lives. Different things can be a source of stress, so it isn’t unavoidable in many cases. Small doses of stress can be beneficial to our well-being. However, too much stress prolonged, otherwise known as chronic stress, can be devastating to our mental and physical health.
What is stress?
Stress is a psychological and physiological response to perceived challenges or threats characterized by mental or emotional strain from adverse or demanding circumstances, as defined by the World Health Organization (WHO) 2023, “Stress.” Stress involves external stressors—such as work pressures or personal issues—and the internal reactions these stressors trigger.
There are three different types of stress.
- Acute stress is typically a short-term reaction to an immediate challenge. Road rage is a great example. Someone cuts you off, and you immediately respond angrily from the stress.
- Episodic stress is characterized by frequent and recurring episodes of acute stress, where an individual regularly experiences high levels of stress. This type of stress involves repeated bouts of intense stressors, leading to frequent periods of overwhelming stress. People with demanding jobs or busy lifestyles typically experience this type of stress. It can trigger quick physical responses in the body, such as rapid heartbeat, increased glucose levels, and more. If not properly managed, this type of stress can lead to chronic stress.
- Chronic stress is the big one! It is a prolonged state of feeling pressured and overwhelmed due to continuous and persistent stressors. This type of stress results from enduring situations such as ongoing financial difficulties, job dissatisfaction, chronic sickness, or relationship problems. Chronic stress persists over long periods. If not managed properly, this type of stress can cause severe physical and/or mental health issues.
How Chronic Stress Can Affect Your Mental Health
Stress can impact your mental health in various ways. Understanding how stress affects mental health can help you gauge whether you need assistance or find new ways to manage your stress levels effectively.
It is also important to remember that people have different capacities for stress. How you feel or perceive a particular situation has a bearing on your stress response. An unsurmountable problem for one person may be less triggering for another. The intensity of the stress response is based on individual capacity, perception, and level of resilience.
5 Things You Need to Know About the Impact of Stress on Mental Health
- Prolonged stress is a direct contributor to the formation of mental health issues.
Yes, some stress can be good for you. Too much stress can cause issues. The real problems lie in prolonged or chronic stress that isn’t alleviated.
The Center for Addiction and Mental Health explains that prolonged stress can be a direct contributor to several mental health conditions, such as anxiety disorders and depression.
The CAMH explains that “ stress results from brain chemicals, hormones, surging through the body. These hormones make people sweat, breathe quicker, tense their muscles, and prepare to take action. When this happens, a person’s built-in alarm system – their “fight-or-flight” response – becomes activated to protect them.” In small doses, this is helpful. However, when this cycle is constantly activated, it can lead to severe changes in brain chemistry, impacting mental health.
- Stress-related issues worsen when “fight or flight” cycles are incomplete.
Harvard Medical School describes the importance of having a “fight or flight” response in stressful situations. The cycle begins when someone experiences stressful stimuli. After the amygdala sends a distress signal, the hypothalamus activates the sympathetic nervous system by sending signals through the autonomic nerves to the adrenal glands. These glands respond by pumping the hormone epinephrine (adrenaline) into the bloodstream.
This process causes you to act (or run, hence the “flight”) in the face of a stressor, which can save your life. However, when everyday situations continually cause you to find yourself in “fight or flight” mode, you never complete the cycle. Instead of seeing yourself back to safety, your stress triggers the cycle to begin again immediately. Over time, this can lead to significant mental health problems.
- Unchecked stress can lead to even more stress, causing further strain on mental health.
Unchecked stress often begets more stress. The National Institute of Mental Health explains how “if that anxiety doesn’t go away and begins to interfere with your life, it could affect your health. You could experience problems with sleeping or with your immune, digestive, cardiovascular, and reproductive systems.”
If you allow your stress to snowball and turn into anxiety, you could find yourself dealing with an even more significant issue than you faced initially. Learning how to manage stress is crucial. Without proper management techniques, stress can run rampant on your mental health.
- You can make lifestyle adjustments to lessen stress’s impact on mental health.
Fortunately, stress doesn’t have to rule over your life. The CAMH explains that there are various ways people can combat the negative impacts of stress on their mental health, including…
- Eating well
- Getting enough sleep
- Prioritizing self-care and leisure time
- Limiting alcohol and caffeine consumption
- Prioritizing, organizing, and delegating tasks
- Positive coping strategies
- Seeking support from family and friends
- Attending a support group or stress management program
- Using self-help materials
- Consulting with a qualified mental health care professional regularly
- Mental health professionals can help you learn how to cope with stress like a pro.
Sometimes, stress can feel too much to handle alone – especially if you’ve recently experienced a challenging life event or have been dealing with stress for a long time. In times like these, reaching out to a trained mental health professional is essential.
According to the National Institute of Mental Health, “If you are struggling to cope, or the symptoms of your stress or anxiety won’t go away, it may be time to talk to a professional.” These mental health professionals will know how to tackle your stress issues best by helping you identify situations or behaviors that contribute to your chronic stress and then develop an action plan for changing them.
Final Thoughts
Although chronic stress can be debilitating and take a toll on your mental and physical health, it is not the end of the story. With a willing mind, you can get the help you need to turn your life around. Believe it or not, there is emerging science that proves that your mindset can determine the impact that stress can have on you. According to the research, “people who believe stress has enhancing consequences tend to be happier, healthier, and perform better than those who think stress has debilitating effects.” So there is that!
Hang in there! Help is on the way!
Be well + prosper,
Elaine xx
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