January 4, 2016

Stress and Your Health

The control of stress is an important factor in maintaining a healthy body.

What is Stress?
Stress is your body’s reaction to physical or emotional changes. When you are stressed the balance of the complex systems in the human body is upset. To restore this balance your brain triggers the release of various chemicals into the blood. These chemicals act to regain the state of homeostasis (balance or equilibrium in the internal environment of your body). Stress can be caused by real situations or can be triggered by what the brain perceives to be real.
Contrary to popular belief, stress is not necessarily a bad thing.
Positive Stress (Eustress), usually short term, enables you to respond to stressful situations in a positive way. In situations such as writing an exam, going for an interview, making a presentation or participating in a competition, stress improves your performance. It focuses your energy and causes you to feel excited and motivated to do well.
Another example of positive stress is survival stress. This is a short term stress response to what your brain perceives as a dangerous situation. The release of the chemical cortisol into your blood stream increases your energy level and prepares you to face physical danger or escape (fight or flight).
Most people would find the following life changes to be examples of positive stress:

receiving a promotion or raise at work
starting a new job
marriage
buying a home
having a child
moving
taking a vacation
holiday seasons
retiring
taking educational classes or learning a new hobby

Negative Stress (Distress) is damaging stress which can negatively affect your health. It can be short or long term. A person who feels distressed feels overwhelmed and unable to control the cause of the stress. They feel anxious, concerned or tense and the ability to focus decreases performance and can, over time, lead to mental and physical problems.
External causes of negative stress

death of a spouse
filing for divorce
losing contact with loved ones
death of a family member
hospitalization (oneself or a family member)
injury or illness (oneself or a family member)
being abused or neglected
separation from a spouse or partner
conflict in interpersonal relationships
bankruptcy/Money Problems
unemployment
sleep problems
children’s problems at school
legal problems

Work situations which can cause stress include:

excessive job demands
job insecurity
conflicts with teammates and supervisors
inadequate authority necessary to carry out tasks
lack of training necessary to do the job
making presentations in front of colleagues or clients
unproductive and time-consuming meetings
commuting and travel schedule

Children and teens also experience stressful situations including:

body image concerns
family conflict
bullying
over-scheduling
under pressure about drugs, alcohol and sex
negative social media attention

Internal causes of negative stress
Emotional feelings, thoughts and habitual behaviors can also cause negative stress.
Common sources of internal stress include:

fears: (e.g.: fears of flying, heights, public speaking, chatting with strangers at a party)
repetitive negative thought patterns
worrying about future events (e.g.: waiting for medical test results or job restructuring)
unrealistic, perfectionist expectations

Habitual behavior patterns that can lead to stress include:

over-scheduling
procrastination and/or failing to plan ahead
failing to be assertive

What are the Symptoms of Stress?
Negative stress causes physical changes including:

increases your heartbeat and breathing
making you sweat more
leaving you with cold hands, feet, or skin
making you feel sick to your stomach or giving you ‘butterflies’
tightening your muscles or making you feel tense
leaving your mouth dry
feeling dizzy or generally feeling unwell
making you have to go to the bathroom frequently
increasing muscle spasms, headaches, fatigue and shortness of breath

Negative stress can also affect your mental health by:

interfering with your judgment and causing you to make poor decisions
making you see difficult situations as threatening
reducing your enjoyment of life
making it difficult for you to concentrate
leaving you anxious, frustrated or angry
making you feel rejected or depressed

Physical Effects of Long Term Stress
Long-term stress has significant effects on your physical health including:

changing your appetite (eating more or less)
changing your sleep habits (too much or too little)
encouraging ‘nervous’ behavior such as twitching, fiddling, talking too much, nail biting, teeth grinding, pacing, and other repetitive habits
compromising your immune system by reducing your ability to fight of diseases
causing other illnesses such as asthma, headaches, stomach problems, skin problems, and other aches and pains
affecting your sex life and performance
making you feel constantly tired and worn out

Long-term effects on your mental health include:

• worrying and feeling anxious
• anxiety disorders and panic attacks
• feeling out of control, overwhelmed and confused
• unable to make decisions
• experiencing mood changes such as depression, frustration, anger, and helplessness
• becoming irritable, impatient or restless
• increasing dependence on food, cigarettes, alcohol, or drugs
• neglecting important things in life such as work, school, and even personal appearance
• developing irrational fears of things such as thunderstorms, heights or small spaces
Having a number of these symptoms is an indication that long term stress may be affecting your health. Many of these symptoms can be caused by other medical conditions. It is important to seek medical advice to determine the cause(s) of what you are experiencing.

Sources:
American Psychological Association www.apa.org
Canadian Cancer Society www.cancerconnection.ca (Healing and Cancer, Webinar, presenter: Dr. Rob Rutledge)
Mountain State Centre for Independent Living www.mtstcil.org
National Foundation for Cancer Research www.nfrc.org
National Institute of Allergy and Infectious Diseases www.niaid.nih/gov