HOW STRESS AFFECTS YOUR PHYSICAL AND MENTAL HEATLH: EFFECTIVE TECHNIQUES TO MANAGE IT

What is stress?

Stress is a physiological response to situations we perceive as threatening or challenging. It’s a normal reaction that prepares us to face or avoid danger. There are two main types of stress: acute and chronic.

Acute stress is what arises momentarily, like when you have to speak in public or dodge a car coming too fast. Although uncomfortable, this type of stress can be beneficial in small doses, as it sharpens our senses and puts us on alert. Chronic stress, on the other hand, is more insidious. It’s the kind that persists for weeks, months, or even years, and it can have serious consequences for your health.

Stress hasn’t always been an enemy. In fact, it has played a crucial role in our survival as a species. In ancient times, stress is what allowed us to escape predators or fight for our lives. However, nowadays, the threats we face are more psychological than physical, and the body doesn’t always know how to distinguish between a work deadline and a lurking tiger.

The impact of stress on physical health

Stress affects every corner of your body. From your heart to your immune system, the repercussions of stress are broad and often subtle at first, but over time, they can become devastating.

‍Cardiovascular system:

When we’re stressed, our heart beats faster, and our blood pressure rises. In the short term, this is useful to prepare us for action, but when stress becomes chronic, it increases the risk of heart diseases, such as heart attacks and hypertension.

‍Immune system:

Chronic stress also weakens our immune system, making us more vulnerable to common illnesses like colds and the flu. It can also delay recovery from sickness and injuries.

‍Digestive system:

Have you ever had “butterflies in your stomach” before a big presentation? That’s your digestive system reacting to stress. Over the long term, stress can cause more serious problems like irritable bowel syndrome, heartburn, and stomach ulcers.

‍Endocrine system:

Stress triggers the release of hormones like cortisol, which in moderate amounts helps regulate vital functions. However, when cortisol levels remain high for long periods, it can lead to weight gain, hair loss, and even memory problems.

The impact of stress on mental health

It’s not just your body that suffers; your mind does too. Stress affects your emotions, behavior, and in extreme cases, can lead to more severe mental health problems.

‍Stress and anxiety:

Prolonged stress can trigger anxiety disorders. Living constantly in a heightened state of alert exhausts your mind, leaving you feeling overwhelmed, irritable, and sometimes even paranoid.

‍Stress and depression:

As chronic stress drags on, it can also lead to depression. When you feel overwhelmed for a long time, your ability to enjoy life diminishes, leading to feelings of hopelessness and worthlessness.

‍Impact on sleep:

Stress seriously impacts the quality of your sleep. Whether you have trouble falling asleep or wake up in the middle of the night with a mind full of worries, lack of adequate rest worsens stress, creating a vicious cycle.

When you don’t sleep well, your body doesn’t have time to recover, which increases stress levels the next day. This, in turn, can make it even harder to sleep, creating a difficult cycle to break.

Techniques to manage stress

Fortunately, all is not lost. There are several proven techniques that can help you manage stress and regain control of your well-being.‍

• Meditation: Meditation is a powerful tool for reducing stress. By focusing your mind on the present, you can reduce anxiety and calm the racing thoughts that contribute to stress.‍
• Deep breathing: Something as simple as deep breathing can make a big difference. Controlled breathing helps activate the parasympathetic nervous system, which reduces cortisol levels and calms the body.
• ‍Time outdoors: Spending time in nature is one of the most effective ways to reduce stress. Fresh air, natural landscapes, and simply disconnecting from urban chaos can have an immediate impact on your well-being.‍
• Physical activity: Exercise is an excellent way to release built-up tension. Whether it’s walking, swimming, or practicing yoga, any form of physical activity can help reduce stress and improve your mood.