Understanding and Managing Stress
September 15th, 2022
8 min read
What is stress and how does it affect your body?
Written by Simon Spichak
Stress is a necessary though sometimes uncomfortable part of our daily lives. Experiencing a little bit of stress before doing something exciting makes it all that much more exhilarating. But prolonged periods of stress can be harmful and increase your risk of developing physical and mental health issues. Understanding your body and how stress works can help you work to manage it, even when you’re under high amounts of pressure.
If you had the opportunity, would you wish away the ability to feel stress, and would that be wise? While we often complain about the stress of busy schedules, assignments, and exams, we seldom consider that stress could also be positive. After all, stress describes any experiences that are challenging emotionally and physically.
Learning a new sport or how to drive a car is stressful at first, but as you become better at the task it stops being so stressful. In fact, the hormones and neurochemicals released during these stressful experiences may even help you master these new tasks. But stress can become emotionally draining when there is no sense of control and prolonged feelings of emotional and physical exhaustion.
Physical hallmarks of stress
Have you ever found yourself in a precarious situation? Imagine you’re climbing up a cliff and against your better judgment, feign a glance at the ground. Your heart will start racing, your breathing will speed up, and various neurochemicals will mobilize. This is called the “fight-or-flight” response which helps the body mobilize energy to get out of a stressful situation. It is taken care off by the autonomic nervous system, which handles all the important functions we aren’t consciously aware of including controlling heart rate and breathing.
Stress leads to the activation of the autonomic nervous system and the hypothalamic-pituitary-adrenal (HPA) axis. The stress hormone cortisol as well as neurochemicals include noradrenaline are released into the blood stream. As they reach the heart, the brain, and all the muscles in your body - you become more aroused, alert, and ready to get moving. However, if these very same systems are used over prolonged periods of time, it can lead to maladaptive stress.
This could be due to a number of factors including relationship issues, anxiety, exposure to stressful events or trauma and even exposure to irritants or pollutants. This state of chronic stress increases blood pressure and can cause cardiovascular damage, weaken the immune system, and increase the risk of developing anxiety or depression.
“Stress leads to the activation of the autonomic nervous system and the hypothalamic-pituitary-adrenal (HPA) axis. The stress hormone cortisol as well as neurochemicals include noradrenaline are released into the blood stream. As they reach the heart, the brain, and all the muscles in your body - you become more aroused, alert, and ready to get moving.”
All of this means it is important to learn how to read your body’s cues and provide feedback to help manage stress levels.
Allostasis is a term used to describe the process by which your body maintains a stable equilibrium. But this comes at a cost - the allostatic load describes the wear and tear caused by allostasis. When the “fight or flight” response doesn’t turn off properly, or you undergo prolonged periods of stress, it can have a negative impact on the brain and the rest of the body.
A combination of genes, environmental factors, major life events and other traumas create highly individualized responses to stress. This might include changes in behavior as well as physiology - recognizing the changes that your body undergoes could help you figure out you’re under extra stress. When you notice these signs, you can practice taking a step back and doing something relaxing.
These signs might include:
Elevated heart rate or breathing
Changes in personal behaviors - feeling irritated or exhausted
Increased levels of anxiety
Difficulty focusing and feeling like your mind is going a thousand kilometers a minute
“A combination of genes, environmental factors, major life events and other traumas create highly individualized responses to stress. This might include changes in behavior as well as physiology - recognizing the changes that your body undergoes could help you figure out you’re under extra stress.”
There are many practical ways to manage your stress better. But first, you’ll need to learn to identify some of the triggers and the way your body responds to them. Once you understand these triggers, you can put strategies in place to counteract them and take yourself out of a stressful scenario.
During high school and university, many students get involved with clubs, sports, and extracurricular activities. While these activities are fantastic ways to meet new friends, they can also become stressful.
Some people have trouble saying no to new opportunities, leaving them in a scenario where they have to plan two events, study for four tests, work on two assignments, and attend practices for a sports team all in one week. Overloading yourself in this manner is stressful - and the way to manage this stress might be taking a step back from some of these commitments.
Here are some other general ways to manage stress during the school year:
Speak with your professors/teachers ahead of time if you may have trouble meeting a deadline
Eat more fruits and vegetables throughout the day
Make sure to spend time outside
Stay physically active
See a counsellor, therapist or other mental health professional
Summary
While stress evolved as an adaptive response to physically and emotionally challenging situations, it can become maladaptive. In some circumstances that we aren’t able to control, prolonged exposure to stressors and trauma can leave lasting damage to our physical and mental health.
Allostasis, the body’s way of responding to stress so that we can continue on with our day-to-day lives has its limit. Actively managing stress takes a toll on the body and when it is overloaded, this system will eventually break. That’s why it is important to learn about your own triggers and stressors so that you can plan out the best ways to manage your stress and prevent yourself from burning out.
Please note that this post is written for educational purposes, it is not therapy. If you need to talk to a professional please book a consultation with a psychotherapist through Resolvve.
