Emotional Signs of Stress
Stress usually begins as a feeling of fear or worry that we do not have the resources to meet the demands we perceive to be placed upon us. This triggers the body to mobilize a stress response to improve the chances of managing the demand. If this stress response is prolonged it may eventually to lead to a feeling of indecisiveness, defeat, depletion, exhaustion, burn-out or depression.
Physical and Mental Signs and Symptoms of Chronic Stress
* Cardiovascular disease
* Hypertension
* Depression
* Anxiety/Panic attacks
* Sexual Dysfunction
* Infertility and Irregular Cycles
* Frequent Colds
* Insomnia and Fatigue
* Difficulty Concentrating
* Memory Loss
* Appetite Changes
* Digestive Problems and Disbiosis
Long Term Effects of Stress on the Body
Stress is a hardwired physical response that travels throughout the entire body.
Initially it is advantageous, but if activated too much too long, it can change the brain and damage organs and cells throughout the body.
The release of cortisol, epinephrine and norepinephrine from the adrenal glands in response to stress, travels throughout the body, raising the heart rate and blood pressure. Over time this can lead to hypertension and the narrowing and hardening of arteries, increasing risk of heart attacks and stroke.
Via the powerful gut-brain connection, prolonged stress can lead to problems with movement and contraction of the gut, along with altering the way the brain regulates pain signals from the GI tract, leading to conditions like IBS and heartburn. The stress response also reduces oxygenation, blood flow and enzymatic activity of the gut, decreasing nutrient absorption and affecting the bacterial balance of the gut. GI bacterial balance plays an important role in immune system function, digestion and the manufacturing of neurotransmitters.
Cortisol increases appetite for sweet and rich foods and makes it more likely these extra consumed calories will be stored as fat around the waist line. This visceral or deep belly fat is an active organ that releases hormones and cytokines that can increase the risk of developing chronic diseases like heart disease and insulin resistance.
Chronic stress can dampen the immune system, slowing healing and increasing susceptibility to low-grade inflammation and infections. The increased inflammatory immune system cytokines released under prolonged stress can interfere with the production and effectiveness of thyroid hormones, leading to suppressed thyroid function, or “hypothyroidism” over time.
Chronic stress is implicated in sexual dysfunction as high cortisol is implicated in testosterone resistance. High cortisol can also interfere with healthy estrogen and progesterone levels, affecting the body’s ability to clear estrogen from the system, and produce adequate progesterone. This can potentially manifest in infertility and irregular cycles in women.
Choric stress is also associated with shortened telomeres, implicated in accelerated aging.
Stress and Memory Loss
Difficulty concentrating is one of the most common conditions of chronic stress, which makes it difficult for the brain to record new memories.
Additionally, studies have show the brain cells of stressed rats are dramatically smaller, particularly in the area of the brain responsible for learning and memory called the hippocampus.
The nueroednocrine and immune system disruptions that occur with a prolonged stress response, are thought to trigger degeneration in the brain that may precipitate Alzeimer’s disease.
Stress Management
The stress response in short increments is an essential tool for optimal functioning. It is when this response is prolonged that the cascade of negative consequences for the body and mind ensue. Thus it is critical to tap into the relaxation response on a daily basis to allow the neuroendocrine system to unplug and reset. Twenty minutes a day engaged in a relaxing, pleasurable activity such as meditation, a bath, creative pursuits, cuddling/sex or time in nature can dramatically improve stress resiliency. Even a good laugh or cry can help the body release excess stress chemicals.
Regular exercise is also crucial for mitigating the long term health consequences of chronic stress. Finding an activity that is enjoyable and fun is particularly beneficial. Prioritizing 7-8 hrs of sleep every night, and regular nutritious meals are simple but profoundly effective ways of building stress resiliency.
We know that when people feel in control, they lower their stress and function better. Asking for help and support, setting healthy boundaries, prioritizing and scheduling are examples of skills that can be learned and practiced as part of therapy, and can serve immensely in improving the sense of control, power and agency we have over our lives.
