Stress and health What we need to know

Stress is a normal physical and physiological response to life's challenges. In small doses, it has a motivating effect on us. But everyday, seemingly insignificant, but regular problems that irritate our psyche eventually destroy our ability to solve them, and this causes alarm signals to be activated in the nervous system.

With an alarm signal, the brain prepares the body for fighting and defense, - causes the release of stress hormones, increases the frequency of breathing and heart rate, blood pressure - which provides a state of combat readiness against danger.

When the danger is over, the body returns to its original state, slows down and switches back to a state of restful walking. However, unfortunately, ongoing problems do not allow the alarm system to be turned off.

Knowing how to manage stress is essential to reset the alarm system and adapt mentally and physically. Without it, the organism in a constant state of tension not only wears out, but also faces the risk of serious health disorders.

How anxiety affects the body

Anxiety/worry is the result of over-focusing and over-thinking a situation or problem.

Chronic anxiety disrupts all aspects of normal life: sleep, appetite, relationships, ability to work, and more. Often, people in this condition try to "alleviate" the condition with various harmful habits - by using tobacco and alcohol, harmful substances, overeating and others.

Anxiety can be a physiological response to stress, but it can also be part of generalized anxiety disorder, panic disorder, or social anxiety disorder, which people of all ages, genders, and socio-ethnicities can develop.

In a state of excessive anxiety, a person cannot focus on key issues and has difficulty thinking adequately. Eventually, this leads to the development of physical complaints and symptoms.

If a person spends a lot of time worrying about specific things, eventually it will take a lot of effort to get out of that situation.

The stress response consists of two elements. The first is to perceive the challenge. The second is a physiological automatic reaction that turns on the alarm mode and prepares the body for "battle" with a wave of adrenaline.

The "combat" mode of the body was needed by our ancestors to survive in the wild (for example, during an attack by wild animals). Today, even though we do not live in a wild environment, dangers exist – in the form of a demanding boss, a petulant child, an argument with a loved one, and so on.

When faced with stress, the hypothalamus - a small area at the base of the brain - activates the sympathetic nervous system, which in turn causes the release of the "stress" hormones of the adrenal gland - cortisol and adrenaline.

Adrenaline speeds up the heart rate, causes an increase in blood pressure and a surge of energy.

Cortisol – the first-line stress hormone, increases blood sugar and triglyceride levels, thus ensuring the mobilization of tissue energy sources to be used when needed (for example, during flight).

Cortisol also changes the functional activity of those organs, the importance of which is secondary in times of danger, suppresses the activity of the digestive, reproductive and immune systems, causes the growth process to slow down. The natural alarm system is also connected to areas of the brain that shape mood, motivation, and fear.

The problem begins when the "combat mode" is constantly engaged in the background of excessive anxiety and worry. This leads to activation of the body's sympathetic nervous system and persistently high levels of stress hormones in the blood, leading to symptoms such as:

• Difficulty swallowing
• Dizziness
• dry mouth
• Increased heart rate
• Weakness
• headache
• Decreased ability to concentrate
• Irritability
• Muscle stiffness and pain
• nausea
• increased breathing
• Sweating
• Shivering
• A feeling of numbness in the limbs

The human stress response system is self-limiting. Once the threat is over, adrenaline and cortisol levels decrease, and in response, the heart rate slows down, blood pressure drops, and other systems return to normal.

However, when stressful factors are constantly present and a person is in a state of constant anxiety, it is no longer possible to turn off the "combat readiness" mode.

Prolonged activity of the stress response system and prolonged effects of cortisol and other hormones disrupt the functioning of a number of organ systems and increase the risk of developing the following diseases:

• anxiety disorder
• Depression
• Food digestion disorders
• headache
• Muscle spasm and pain
• Coronary heart disease
• arterial hypertension
• stroke
• sleep disorders
• Weight gain
• Memory and concentration disorders
• Decreased immunity and others.

Why do we react to stressors in one way or another?

Perception of this or that circumstance or event as stressful is individual. What we perceive as stress depends on a number of factors:

• genetics. Specific genes determine our response to this or that factor.
• Experience. Strong reactions to stress are often the result of past trauma.

How to deal with stress in a healthy way?

Stressful situations are facts of life. It is often impossible to change events, but it is possible to change the attitude towards these events through specific actions.

First of all, it is necessary to identify stressful factors, after which you should learn to deal with them physically and emotionally.

How you deal with stress affects how you feel about yourself. When dealing with stress, avoid unhealthy methods, the consequences of which are a separate challenge for the body to fight (alcohol, tobacco, eating disorders, addiction to toxic substances, etc.).

Changing lifestyles and attitudes is often important in coping with stress.

Contact a specialist - With an objective examination, make sure that your anxiety is not caused by physical pathologies. If necessary, taking mild antidepressants or anxiolytics may improve your condition.

Be physically active. Biologically active substances released during physical activity have a positive effect on the immune system, mood, metabolism and others. Choose a form of physical activity suitable for you: walking, running, swimming, dancing and others.

Eat healthy. In a stressful situation, people's eating behavior changes: some people lose their appetite completely, while others, on the contrary, try to suppress anxiety by eating their favorite foods. Try to keep the balance. Avoid fast food places and spending time near the refrigerator at night.

Take caffeine in moderation. Excessive caffeine consumption may stimulate the sympathetic nervous system and increase anxiety.

Be Socially Active – Isolation and feelings of loneliness increase stress and anxiety.

take a deep breath It improves the oxygen supply of the tissues and especially the nervous system and relaxes the muscles.

Change behavior and attitude towards issues –

• Do not be too demanding of yourself
• Distribute responsibilities
• Avoid unpleasant situations
• Listen to music or watch pleasant videos.

laughter therapy Laughter increases muscle contraction, improves oxygen supply and promotes relaxation. Against the background of positive emotions, the release of endorphins increases, which evokes a feeling of pleasure and is a natural remedy to fight stress. Laughter strengthens immunity, reduces the feeling of pain, improves mood for a long time.

Don't wait for your health, relationships and quality of life to deteriorate from stress, start taking small steps to overcome it right away!

Laboratory "Synevo" We offer preventive research panels:

Health care starts with accurate analyzes

Resources

https://www.webmd.com/balance/how-worrying-affects-your-body?mmtrack=15490-26403-20-1-2-0-2

https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-basics/hlv-20049495

https://www.webmd.com/balance/stress-management/stress-management

n.manjaparashvili@synevo.ge