Stress. We can all say that we’ve experienced stress at some point in our lives, and probably more than once. Stress can be defined as ‘a state of mental or emotional strain resulting from adverse or very demanding situations’ or ‘a real or interpreted threat to an individual’s physiological or psychological integrity, resulting in physiological and/or behavioural responses’ (McEwen, 2000). Stress can often be a result of your external environment or also known as a ‘stressor’ (e.g. financial strain), which results in the imbalance of physiological systems.
Firstly, let’s go back to physiology.
As humans we have physiological systems within our bodies that react to stress differently. We have the Sympathetic pathway and the Parasympathetic pathway – these are both part of the Autonomic Nervous System (ANS).
Sympathetic Pathway
The sympathetic nervous system is often referred to as the “fight or flight” response, and is a short term response to stress. Essentially, the sympathetic pathway prepares the body for a physical challenge (‘fight’) or prepare to retreat (‘flight’). The fight-or-flight response is caused by the activation of the sympathetic nervous system and the adrenal medulla (inner part of an adrenal gland) which releases epinephrine and norepinephrine into our bloodstream. These hormones target our muscles and cause our body to speed up. This may make us feel alert, agitated and aggressive towards others (‘fight’). Or we may avoid the stressor completely (‘flight’). Alternatively, we may even ‘freeze’, where we may experience holding our breath or shallow breathing.
Parasympathetic Pathway
Compared to the Sympathetic pathway, the Parasympathetic pathway is much slower and regulates long term stress. Within the Parasympathetic pathway, the stressor activates the Hypothalamic Pituitary Axis (HPA), resulting in the adrenal glands producing cortisol. Cortisol can release stored glucose and can control swelling, however, the immune system is also suppressed whilst this happens.
What causes stress?
As mentioned previously, there any many situations that can cause stress, such as daily life, work or relationships. Significant life events can also be stressful, for example divorce, financial strain or death of a loved one. However, a ‘stressor’ may cause stress for one individual and won’t stress another, our experiences are individual and what we find stressful will also differ. Events that are deemed as positive can also be stressful, such as marriage or a job promotion.
The effects of stress
Stress can feel different to other people, but here’s some symptoms you may experience if you’re feeling stressed;
Cognitive
- Loss of concentration
- Memory problems
- Unable to make decisions
- ‘Brain Fog’
- Self-doubt
Emotional
- Moodiness
- Irritability
- Anxiety, panic and feeling overwhelmed
- Frustration and anger
- Depression and low motivation
- Increased jealousy and insecurity.
Physical
- Chest pain
- Aches and pains
- Frequent colds
- Digestive complaints
- High blood pressure. (Please contact your GP if you are worried about any of these symptoms).
Behavioural
- Isolating yourself
- Sleeping to much or too little
- Over or under eating
- Reduced work performance
- Loss of sense of humour.
How can we cope with stress?
Talk to friends or family about how are you feeling – this may be difficult to do, it’s important that the people around you know what’s going on, they may also be able to provide you with more support.
Looking after your physical health – try and sleep between 7-9 hours a night, drink plenty of fluids (less caffeinated drinks), eat regular wholesome foods and try some light exercise. This can help with how you feel physically and mentally.
Other self-care – Try some mindfulness based activities, such as yoga, deep breathing or Tai chi. These activities may make you feel more relaxed.
Master your time – Break down big tasks into smaller parts. This may reduce your sense of being overwhelmed. Also setting smaller goals allows you to be able to achieve them. Make a timetable or list work or personal commitments.
Set time aside – Allow yourself some time each day/week to do something that you enjoy e.g. meeting friends or reading.
- Contact your GP if you are worried about your symptoms/experience of stress.
Useful Resources
http://stressawarenessmonth.com/
www.rcpsych.ac.uk/healthadvice/problemsdisorders/feelingstressed.aspx
References
Ogden, J. (2012). Health Psychology: A Textbook: A textbook. McGraw-Hill Education (UK). Pages 221-237.
McLeod, S. A. (2010). What is the stress response. Retrieved from https://www.simplypsychology.org/stress-biology.html
McEwen, B. S. (2000). The neurobiology of stress: from serendipity to clinical relevance. Brain Research, 172 – 189.
Morrison, V., & Bennett, P. (2009). An introduction to health psychology. Pearson Education. Pages 305-335