Stress is a normal reaction to certain difficult situations that we face in life. While it's a natural response to life's challenges and can help drive us towards success, it becomes a concern when it turns into chronic stress.
This prolonged form of stress can chip away at our mental and physical health, making it necessary to put certain measures in place to reclaim our well-being. Recognising the difference between the different types of stress is essential for everyone, especially for those in high-stress professions and those pursuing a direct entry MSN online.
What Is Chronic Stress?
Chronic stress occurs when the body's stress response persists after the situation has passed. Unlike acute stress, which is short-lived and can be beneficial, chronic stress lingers and can adversely affect your physical and mental health.
To understand chronic stress, it's important to identify and distinguish it from other types of stress.
Acute Stress
Acute stress is a short-term reaction to a new or challenging situation. It can arise from exciting new experiences or facing unexpected events that catch you off guard. Whether it's the anticipation of a new job, the thrill of an extreme sport, or the shock of an unforeseen event, acute stress spikes at the moment but fades once the events of the situation have passed.
Episodic Acute Stress
Episodic Acute Stress occurs when instances of acute stress are frequent and repetitive, leaving little to no time for recovery between episodes. This constant state of alert prevents the body from returning to its normal stress-free state, making it feel like you're trapped in a cycle of stress. It's common in high-pressure careers that involve jumping from one stressful situation to the next without a moment's peace.
Chronic Stress
Chronic stress is the result of an accumulation of prolonged stress, where the pressure feels constant and insurmountable. This type of stress is characterised by an ongoing sense of being overwhelmed, with no end in sight. If left untreated, chronic stress can lead to significant physical and psychological harm, affecting your overall well-being and quality of life. It's an issue that requires immediate attention to prevent serious health consequences.
What Causes Chronic Stress?
Chronic stress arises from various sources and affects people differently depending on their specific circumstances. Not everyone is affected by stress in the same way, and the causes can be broadly categorised into physiological and psychological factors.
Possible Physiological Causes of Chronic Stress:
- Chronic illness.
- Obesity.
- Malnutrition.
- Substance abuse.
- Overworking.
- Heavy manual labour.
- Working in hazardous environments.
- Frequent long-distance travel.
Possible Psychological Causes of Chronic Stress:
- Financial difficulties.
- Divorce or other relationship issues.
- The death of a loved one.
- Loneliness.
- Mental illness.
- High-pressure jobs.
- Anxiety.
- Major life changes.
How Does Stress Affect the Body?
The body reacts to stressful situations by releasing the hormones cortisone and adrenalin. This is a natural reaction when faced with a "fight or flight" situation. As a result, several changes occur in the body:
- The heart beats faster, increasing blood flow.
- Breathing becomes quicker and deeper, raising oxygen levels in the blood.
- Blood vessels constrict, directing blood flow to the muscles.
- The liver releases glucose, providing fuel for the muscles.
- Pupils dilate.
- Digestion slows down, allowing energy to be redirected to the muscles.
- Sweating starts to help cool the body down.
In situations of acute stress, the body typically returns to its normal functioning after the stressful event has passed.
What Are the Symptoms of Chronic Stress?
Knowing if you're suffering from chronic stress is important, and recognising the symptoms is the first step towards treatment. The symptoms of chronic stress can be split into two categories: physiological and psychological, and they vary from person to person. Living in a constant state of stress can seriously impact both your body and mind.
Possible Physiological Symptoms of Chronic Stress:
- Difficulty sleeping and tiredness.
- Tension headaches or migraines.
- Chest pains or heart palpitations.
- Frequent illness.
- Digestive problems.
Possible Psychological Symptoms of Chronic Stress:
- Irritability and mood swings.
- Feelings of helplessness and anxiety.
- Stress eating.
- Loss of sex drive.
- Trouble concentrating and forgetfulness.
Ignoring these symptoms can lead to more severe health issues, including stomach ulcers, diabetes, heart disease, high blood pressure, depression, and even drug dependence.
What Are the Treatments for Chronic Stress?
Fortunately, there are different methods for treating chronic stress and strategies to put in place to avoid future episodes:
1. Change your situation.
If your job or home life is making you ill, then it's time to make some changes. If you have too much on at work, ask if you can reduce your workload. If your job makes you unhappy, think about finding a new one.
If life at home is unbearable, take steps to create the environment you want. If changing your situation isn't possible, seek further ways to manage your stress.
2. Seek support from others.
Talking to people who understand and support you can significantly lighten your burden. They might offer solutions you hadn't considered. If you need more specialised help, consider consulting a therapist skilled in managing chronic stress.
3. Live a healthier lifestyle.
Adopting healthy eating habits, engaging in regular exercise, and practising good sleep hygiene can greatly improve your overall well-being. Daily exercise, such as a 30-minute brisk walk, can help ward off stress. A regular, healthy sleep routine can boost your mood and increase your resilience to stress.
4. Explore relaxation techniques.
Find a relaxation method that suits you, whether it's attending a yoga class, enjoying a soothing bubble bath, receiving a tension-relieving massage, or simply unwinding on the sofa with a good book.
5. Find joy and laughter.
Laughing might seem difficult when you're feeling stressed, but it can be incredibly beneficial. Watch a favorite comedy or spend time with someone who makes you laugh. Laughing releases endorphins, enhancing your sense of well-being.
6. Practice meditation and mindfulness.
These practices can instil a sense of calm and a capability to handle stressful situations. Take moments for yourself and appreciate your worth.
Each of these approaches offers a path to manage chronic stress and improve your quality of life.
How to Avoid Chronic Stress
It's essential to stay vigilant for signs of chronic stress. Addressing it early allows you to put your stress-reduction techniques into place. By prioritising self-care and proactive stress management, you can safeguard your health and ensure your resilience against the challenges of chronic stress.
* This is a contributed article and this content does not necessarily represent the views of sciencetimes.com