Stress

“Fight or Flight” Reaction

‘Stress’ comes from the Latin word ‘stringere’, meaning to draw tight. Being tensed and experiencing ‘tensions’ are therefore related words. Stress and tensions have become an integral part of our world today. We may perhaps be suffering from the effects of stress, without even realising it. It is important to know how it affects us in positive and negative ways, so that we learn to cope positively.

Types of Stress and Stress Responses:

Positive stress
Where stress enhances function (such as through strength training or challenging work/home situations which spur you to be more driven and focussed), it may be considered ‘eustress’ or positive stress.

Negative stress
This is distress. It leads to anxiety or depression and is not managed by normal coping strategies.

Too much stress
How much stress is “too much” differs from person to person. Some people seem to thrive on the excitement and challenge of a high-stress lifestyle, while others crumble at the slightest obstacle or frustration.

Long- term stress
People generally respond to longterm stress either by emotion-based/ problem-based coping, or anxiety/ depression. The three most common forms of immediate response are anger or agitation, withdrawal, or a tense and frozen response.

WHAT IS STRESS

Stress can be explained as the normal physical response to events that upset our balance in some way. Our nervous system perceives a threat and releases stress hormones, which rouse the body for emergency action. Our heart beats faster, muscles tighten, blood pressure rises, breath quickens, and our senses become sharper. This is known as the “fight-or-flight” reaction, or the stress response.

It is our body’s way of protecting us, keeping us energetic and alert, helping us rise to meet challenges. Stress is what makes us slam on the brakes just in time to avoid a collision, keeps us on our toes during a presentation at work, or drives us to do our chores, when we would rather be watching TV or sleeping.

But beyond a certain point, stress starts causing damage to our health, our mood, our productivity, our relationships, and our quality of life.

Warning bells!! Signs and Symptoms

Cognitive
Memory problems, poor concentration or judgment, constant negativity, anxious thoughts, constant worrying

Emotional
Moodiness, irritability, inability to relax, feeling overwhelmed, sense of loneliness or general unhappiness

Physical
Unexplained aches and pains, diarrhoea or constipation, nausea, dizziness, chest pain, rapid heartbeat, loss of sex drive, frequent colds

Behavioural
Sleep disturbances, eating disorders, isolation, procrastinating or neglecting responsibilities, using alcohol, cigarettes, or drugs to relax, nervous habits (e.g. nail biting, pacing)

The most dangerous thing about stress is how easily it can creep up on us. We get used to it and we don’t really notice how much it’s affecting us. The signs and symptoms of stress overload can be almost anything because everyone experiences stress differently.

We must however keep in mind that these signs and symptoms can also be caused by other psychological and medical problems. If you’re experiencing them, it’s important to see a doctor who can help you determine whether or not your symptoms are stress-related.

Consequences of Stress
The body doesn’t distinguish between physical and psychological threats. So when you’re stressed about even the simplest things, your body reacts just as strongly as if you were facing a life-or-death situation. When you go through stress, the main physiological reactions that take place are:

• Blood flow is diverted primarily to the brain and large muscles, and away from organs that are not useful in the “fight or flight” response (the immune and digestive systems are temporarily shut down)
• The reticular activating system in the brain goes to work, causing a state of keen alertness and sharpening of the senses. Energy-providing compounds like glucose and fatty acids are released into the bloodstream.

Long-term exposure to stress can lead to serious physical and psychological health problems. It can raise blood pressure, suppress the immune system, increase the risk of heart attack, hypertension, diabetes and stroke, contribute to infertility, speed up the aging process and can even rewire the brain, leaving you more vulnerable to anxiety and depression. Many health problems are caused or exacerbated by stress, including chronic pain, sleep disorders, irritable bowel syndrome and some conditions like skin eczema, arthritis, bronchial asthma and autoimmune diseases.

Causes of stress
Anything that puts high demands on you can be stressful, including positive events such as getting married, buying a house, going to college, or receiving a promotion. What causes stress depends, at least partly, on your perception of it.

Stress can be caused by external factors like major life changes, work, relationship difficulties, financial problems, children and family, history of abuse or difficult childhood; or it can be self generated (by internal factors) such as an inability to accept uncertainty, pessimism, unrealistic expectations or a lack of assertiveness.

Stress Management
The first step is identifying your stressors. One way to do this is by writing down things like, what causes you stress, how it makes you feel (both physically and emotionally), how you react and what you do to make yourself feel better.

Then, examine yourself, your own habits, attitude, and excuses. Do you generally blame your stress on other people or outside events? Do you dismiss it as normal or part of your personality?

Next, evaluate your current coping strategies: are they helpful or unproductive?

Eating too much or too little, sitting for hours in front of the TV or computer, withdrawing from friends, family, and activities, sleeping too much, procrastinating, over-scheduling, lashing out at others and smoking, drinking alcohol or using drugs to relax, are some unhealthy ways to deal with stress. These strategies end up causing greater damage in the long run.

You might consider getting professional help when:

• Stress starts affecting your health adversely
• You feel so desperate that you think about giving up or harming yourself, or feel that life is not worth living
• You constantly lose your appetite and find it difficult to sleep
• You find it difficult to talk about your problems with your friends or family.

It is possible that you are depressed rather than stressed if you feel these things on a regular basis.

Here are some coping strategies which may help:

1. Avoid unnecessary stress: Learn how to say “no” to a new task when you already have enough on your plate. If heavy traffic on one route gets you flustered take a less busy route. Prioritize between the “shoulds” and the “musts” and manage your time well.
2. Alter the situation: Be confident and assertive; don’t run away from problems but try to deal with them head on.
3. Adapt: Change your attitude to and expectations from situations. Look at the bigger picture and set reasonable standards and goals. Know what to expect from a particular situation and be prepared.
4. Accept: Try viewing challenges as opportunities for personal growth. Talk to someone you can trust about what you are going through. Let go of anger/resentment and move on.
5. Learn to relax: Go for a walk, work out, a massage or a mani-pedi. Make recreation and relaxation a part of your daily schedule. Spend time with positive, encouraging people. Laugh a lot – it’s the best medicine!
6. Adopt a healthy lifestyle: Regular exercise and a healthy diet will keep your body and mind clear.
7. Reduce the amount of stimulants like caffeine and sugar, and avoid “quick fixes” like alcohol, cigarettes, and drugs. The relief offered is short-lived and leads to major long-term health problems.
8. Get enough sleep (at least 8 hours a day): It regenerates and fuels your mind and body.

– By Dr. Tobey Ann Marcus

Dr. Tobey Ann Marcus graduated from Christian Medical College, Vellore. After working for two years, in the ICU at Kolkota AG Hospital, she is currently preparing for her post-graduate studies in obstetrics and Gynaecology, CMC, Vellore.