The word “stress'' is an all encompassing word given to a wide collection of symptoms, experiences and emotions, some manifesting physically in the body, others felt emotionally. This makes writing concisely about stress a challenging task.
Most living organisms have the potential to experience stress in some way or form. In humans and animals, when experiencing a stressful situation the fight or flight stress response of the sympathetic nervous system is activated. This stress response is the result of signals from the brain triggering the immediate release of cortisol and adrenaline by the adrenal glands into the bloodstream. Cortisol plays an important part in normal body metabolism but also primes the body for action in the face of a stressful situation. High levels of stress-related cortisol released into the bloodstream over a prolonged length of time, however, is likely to have a negative effect on health.
Drawing by Charlie Mackesy from https://www.facebook.com/Charliemackesyart
Stress can perhaps be viewed on a continuum going from positive/mild stress to negative/chronic stress. Mild stress can be a highly motivating force helping to get things done and heightening alertness, while chronic stress will have the opposite effect. Severe cases of psychological stress are also likely to have a negative physiological consequence. Similarly, stress from prolonged negative physiological and/or environmental conditions (for example, medical/body issues, malnourishment, confinement), will have a negative psychological effect on the individual. Stress is usually talked about in the context of it being a negative condition.
There are innumerable situations in which a person could experience stress. Those situations of loss discussed earlier in this blog are significant examples, i.e. loss of a part of oneself; loss of a relationship; loss of employment. These examples of loss generate emotions such as fear, anxiety, grief, depression. Each of these overarching stressful conditions are associated with clusters of contributing symptoms and emotions. The fundamental underlying triggers for stress are usually concerned with an individual’s loss of control, such as losing control over one’s life and/or environment or being unable to control significant events and outcomes.
The prolonged experience of stressful conditions will steer the body into a state of chronic stress. Some negative physiological effects of continuous stress are: increased heart rate and blood pressure; lowered immunity; impaired cognitive performance; eating and stomach problems; sleeping problems. From a mental health perspective the most common consequence of chronic stress is likely to be depression and all its associated emotions and side effects. The negative feedback interrelationship between the physical and mental symptoms of chronic stress can take much time and effort to heal.
Coping with stress
There are many different ways of dealing with stress and achieving some relief. The relevant method will depend on the nature and degree of the stress being experienced. Coping strategies for living with chronic stress may differ from those that deal effectively with less severe forms of stress. For example, for quick relief from mild stress, focusing on breathing slowly and deeply is a useful first aid. It is also worthwhile becoming familiar with other breathing techniques. Further coping measures include practising mindful meditation and relaxation techniques; acknowledging the importance of physical contact (hug a loved one or stroke a pet); taking a mindful walk in the open air; soothing your body with aromatherapy and a warm bath; creating a simple artwork by colouring-in or painting; baking something quick and easy, such as biscuits/cookies.
In addition to the above suggested coping measures, dealing with chronic stress could include as a first step, planning and eating a healthy diet. Other coping actions could include: practising regular, sustained and appropriate exercise such as pilates, yoga, walking (preferably in a group); reading, talking, and learning more about the way you feel; making time to do hobbies; doing some volunteering; joining a relevant support group; making efforts to stay connected with friends and family; talking to yourself in a positive manner, both about yourself, your lifestyle, and your environment; trying to be kind to yourself, forgiving yourself and those around you; finally, absorbing a mindful positive approach to your world whilst identifying what you appreciate in it and feel grateful for.
It is understood that in some cases these coping mechanisms may only be supportive and more practical measures (e.g. legal advice, financial advice, medical intervention, social services, etc) would be needed in order to help a person who is experiencing negative stress.
Useful Websites
www.nhs.uk/conditions/stress
Inc.com
verywellmind.com