From exam anxieties to wedding-day
nervousness, stress is an inherent aspect of life, and it comes in different
forms.
"In
simple terms, there is good stress, or eustress ... and bad stress, which is
distress," explained Danyelle Collins-Facteau, a licensed professional
counselor at Thriveworks in Virginia Beach. "We know it’s impossible to
avoid stress in the world that we live in, and small doses of good stress can
be really motivating."
Chronic stress is detrimental for both your physical health and mental health
Good stress, or eustress, can provide the energy boost before a 5K run or enhance performance during a work presentation. This type of stress, whether sudden or planned, is typically brief, and recovery is expected, according to Sheehan Fisher, an associate professor of psychiatry and behavioral sciences at Northwestern University’s Feinberg School of Medicine.
On the flip side, chronic stress is
prolonged with no clear endpoint, and it can have significant physical and
mental repercussions.
"It’s important to remember that our bodies are well-equipped to handle
stress in small doses. However, it’s the long-term or the chronic stress that
can seriously impact the body, and no system of the body is immune,"
highlighted Collins-Facteau.
Chronic stressors are diverse,
ranging from manageable issues like losing glasses to more persistent
challenges like medical conditions, poverty, or living in congested traffic
areas, which may be difficult to avoid, as explained by Collins-Facteau.
Biases faced by marginalized
communities exemplify another instance of chronic stress. Racial discrimination,
sexism, and homophobia can all serve as prevalent, enduring stressors, as noted
by Fisher.
For individuals in marginalized
groups, experiencing discrimination and microaggressions is unfortunately a
part of everyday life. Fisher emphasizes that although marginalized individuals
may have grown accustomed to facing these challenges throughout their lives, it
doesn't diminish the long-term impact of chronic stress. Marginalized
individuals are constantly aware of the risk of discrimination or bias,
creating a persistent threat, even if actual instances of discrimination don't
occur daily.
Therapists outline health issues to be vigilant about when experiencing chronic stress and suggest steps to manage and mitigate the impact of persistent stressors.
Anxiety and depression
It's worth noting that anxiety and
depression are significant manifestations of chronic stress.
Research indicates that
environmental stressors such as poverty can be contributors to depression.
Furthermore, chronic stress in various forms, such as from conditions like
cancer or heart disease, is associated with elevated rates of mental disorders.
The impact of chronic stress on mental health underscores the
interconnectedness between environmental factors and mental well-being.
Disruptive Power of Rumination That Stealthily Invades Your Precious
Sleep
Research indicates that chronic
stress can contribute to insomnia and poor sleep quality. Danyelle
Collins-Facteau highlights the common experience of individuals struggling to
settle their minds and bodies due to chronic stress, leading to difficulties in
falling asleep or staying asleep.
For instance, if the chronic stressor involves an overwhelming debt, it becomes challenging to stop thinking about it when bedtime arrives. Instead, anxious thoughts may intensify during the attempt to wind down for sleep, especially when there are fewer distractions to divert the mind from the stressor.
Heart problems
"You've probably heard stress kills, right?" emphasizes
Collins-Facteau.
Chronic stress poses a significant
risk, potentially leading to health issues such as high blood pressure and
heart disease. Managing stress becomes critically important to mitigate these
risks.
Stress-induced inflammation is
identified as a factor by Johns Hopkins Medicine, contributing to lower levels
of good cholesterol and high blood pressure, both of which have adverse effects
on heart health.
The American Heart Association
underscores the importance of good sleep in maintaining or improving heart
health. However, chronic stress disrupts sleep patterns, creating a detrimental
cycle that further impacts overall well-being. Managing stress effectively is
vital for maintaining a healthy heart and overall well-being.
Tension That Creeps into Your Muscles
“Muscle tension is an adaptive response by our body,” notes
Collins-Facteau, explaining that it serves as a protective mechanism against
pain and injury.
However, chronic stress can perpetuate this state of muscle tension. Remaining in a prolonged state of stress leads to sustained muscle tension, resulting in aches and pains, particularly in areas like the neck, shoulders, and back. Additionally, individuals may experience tension headaches and migraines as a consequence of this chronic muscular tension.
Gastrointestinal issues
Individuals grappling with chronic
stress may experience sensations of a knot in their stomach and may even
develop gastrointestinal issues such as irritable bowel syndrome, as noted by
Fisher.
The impact on the digestive system
is explained by Collins-Facteau, who highlights that stress can lead to a
decrease in blood flow and oxygen to the stomach. This reduction in blood flow
can result in inflammation, cramping, and disruptions to gut bacteria,
collectively affecting the digestive system in various ways due to chronic
stress.
Navigating the Complex Terrain of Chronic Stress with Proven Strategies
for Effective Addressing
"The first step is learning to identify what is causing stress and
acknowledging that as an opportunity to make changes," advises
Collins-Facteau.
 |
| Mental Health Chronic Fatigue |
It's essential to recognize that
eliminating the source of chronic stress may not always be immediately
feasible. Instead, the focus should be on adjusting your lifestyle to better
manage stress. Fisher emphasizes that different individuals may require
distinct approaches to control stress levels. Some might find relaxation on the
couch beneficial for a physical break, while others may need to release energy
through activities like running or playing basketball.
Managing stress can also involve ensuring a balanced breakfast before facing a high-stress job or maintaining a strong support system, suggests Collins-Facteau.
Practices such as mindfulness and
meditation are highlighted by Fisher as tools to help individuals understand
what their bodies need to cope with chronic stressors, whether it's more
relaxation, nature walks, or time spent with friends.
Importantly, seeking professional
help is encouraged. If additional support is needed, reaching out to a mental
health professional trained to guide through the challenges of chronic stress
is a valuable step. Fisher emphasizes the importance of seeking support sooner
rather than later if symptoms of chronic stress are interfering with daily
functioning.
0 Comments