Introduction
Stress is the body's reaction to demands or dangers, or stressors. These stressors might be internal (like anxiety or uncertainty) or external (like relationship problems or work deadlines). According to Selye (1936), “non-specific response of the body to any demand for change” and is characterized by three phases, namely, the alarm stage or the "fight or flight"
stage, which is the body's initial reaction to stress; the resistance phase, where the body
attempts to adjust and manage the stress if the stressor persists; and the exhaustion stage where chronic stress can cause the body's resources to be depleted, potentially resulting in long-term health issues.
The autonomic nerve system and the hypothalamic-pituitary-adrenal (HPA) axis are the main regulators of the body's stress response. The "fight or flight" reaction is triggered when the body releases cortisol, adrenaline, and norepinephrine in response to a stressor (Hinds and Sanchez, 2022). While chronic stress can have negative health impacts, short-term stress can be advantageous by enhancing performance and focus.
Health Effects of Chronic Stress
Prolonged exposure to stress can result in various physical and mental health issues, including cardiovascular problems, gastrointestinal issues, immune dysfunction, mental health disorders (anxiety, depression, burnout, cognitive impairment, behavioural changes), and sleep disorders, and musculoskeletal disorders (Kivimäki et al., 2022; Enkvist et al., 2023).
Managing Stress
Managing stress effectively is essential to reducing its negative effects on the body and mind. Effective stress management requires a multifaceted approach involving lifestyle changes, psychological strategies, and sometimes medical interventions, some of which are enumerated below:
Lifestyle Interventions: This includes a healthy balanced diet and reducing caffeine, alcohol, and sugar intake can also reduce stress-related symptoms; physical activity, which helps lower cortisol levels, improve mood, and increase endorphins (natural mood boosters); and adequate sleep is vital for managing stress (Lappalainen et al., 2014; Manger, 2019).
Psychological and Behavioral Interventions: A vital psychological intervention strategy is Cognitive Behavioral Therapy (CBT), which helps individuals identify negative thought patterns and replace them with more constructive thoughts, which then breaks the cycle of stress by altering cognitive responses to stressors(Holman et al., 2018). Other psychological and behavioral interventions include mindfulness and meditation, time management and goal settings, and relaxation techniques (Dornelas, 2012; Ibid, 2018).
Social Support: Having a strong support network is essential for stress management, as social interactions and wholesome relationships provide emotional support and a buffer against stress (Cohen & McKay, 2020). Asking friends, family, or support groups for help can be useful during challenging times.
Medical Interventions: This may be necessary in cases of chronic stress and includes both pharmacological options, which include anxiolytics, antidepressants, and beta blockers, as well as professional counselling, which includes therapy with licensed psychologists or psychiatrists (Everly, 2012; Garakani et al., 2020).
Conclusion
Managing stress is essential for maintaining overall health and well-being. A holistic approach that incorporates lifestyle changes, psychological techniques, and medical support can help mitigate the negative effects of stress. Individuals should work with healthcare professionals to develop personalized stress management plans that address their unique needs and challenges.
References
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Dornelas, E. A. (2012). Stress Proof the Heart. In Springer eBooks. Springer Nature.
Enkvist, H., Öhman, A., Pitkänen, M., Nordin, M., & Nordin, S. (2023). Stress, mental ill-health and functional somatic syndromes in incident and chronic sleep disturbance in a general adult population. Health Psychology and Behavioral Medicine, 11(1), 2184372.
Everly, G. S. (2012). A Clinical Guide to the Treatment of the Human Stress Response. Springer Science & Business Media.
Garakani, A., Murrough, J., Freire, R., Thom, R., Larkin, K., Buono, F., & Iosifescu, D. (2020). Pharmacotherapy of Anxiety Disorders: Current and Emerging Treatment Options. Frontiers in Psychiatry, 11.
Hinds, J. A., & Sanchez, E. R. (2022). The Role of the Hypothalamus–Pituitary–Adrenal (HPA) Axis in Test-Induced Anxiety: Assessments, Physiological Responses, and Molecular Details. Stresses, 2(1), 146–155.
Holman, D., Johnson, S., & O’Connor, E. (2018). Stress management interventions: Improving subjective psychological well-being in the workplace. In Handbook of Well-Being. Noba Scholar.
Kivimäki, M., Bartolomucci, A., & Kawachi, I. (2022). The multiple roles of life stress in metabolic disorders. Nature Reviews Endocrinology, 19.
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Manger, S. (2019). Lifestyle interventions for mental health. Australian Journal of General Practice, 48(10), 670–673.
Selye, H. (1936). A Syndrome produced by Diverse Nocuous Agents. Nature, 138(3479), 32–32. Assessed and Endorsed by the Medreport Medical Review Board