Stress is something everyone experiences. Despite being unpleasant, stress in itself is not an illness. But there are connections between stress and mental health conditions including depression, anxiety, psychosis and post-traumatic stress disorder (PTSD). Stress has the ability to negatively impact our lives. It can cause physical conditions, such as headaches, digestive issues, and sleep disturbances.
It can also cause psychological and emotional strains, including confusion, anxiety, and depression. Stress is our built-in response to danger, a surge in hormones as we choose between fighting, fleeing, or freezing. The danger may be real or imagined, immediate or farther away; our bodies do not know the difference.
Summary
Research into stress, its causes, effects on the body and its links to mental health is vital. The more we understand stress, the better we can tackle it.
What are the effects of psychological stress?
It is no secret that the long-term effects of distress can damage our healthTrusted Source.
According to the American Psychological Association, untreated chronic stress, or stress that’s constant and lasts over an extended period of time, can be a cause of hypertension or high blood pressure or a weakened immune system.
Excess or chronic psychological stress is associated with an increased risk of mental and physical diseases, with several mechanisms theorized to be associated with its detrimental effects.
It can also contribute to the development of obesity, and heart failure.
Summary
Both acute and chronic stress can cause illness. According to many theories, both kinds of stress can lead to changes in behavior and in physiology. Behavioral changes can be smoking and eating habits and physical activity. Physiological changes can be changes in sympathetic activation or hypothalamic pituitary adreno corticoid activation, and immunological function. However, there is much variability in the link between stress and illness.
Long-term stress
Many situations can cause a stress response in the body. Changes at work, illness, accidents, problems with relationships, family, money or housing can all cause stress. Even seemingly small daily hassles like someone pushing in a queue can make us feel stressed. What links all these situations is that we are unable to predict and control what is happening to us, and so our body goes into a state of increased alertness. And these events can happen all the time - triggering the body’s stress response over and over again.
Chronic Stress
When the stress response becomes prolonged, the stress is considered as chronic stress. It has a very different effect to the short bursts that enhance the body’s abilities. In many cases, the system controlling the stress response is no longer able to return to its normal state. Attention, memory, and the way we deal with emotions are negatively impacted. This long-term stress can contribute to both physical and mental illness through effects on the heart, immune and metabolic functions, and hormones acting on the brain.
Some of the emotional and behavioural symptoms of stress overlap with those of mental health conditions like anxiety or depression. This can make it hard to distinguish where one begins and the other ends, or which came first.
Summary
Someone who is stressed may feel worried, down, unable to concentrate or make decisions, irritable and angry.
Fight or flight
Stress causes physical changes in the body. It increases heart rate and breathing. Muscles tense. Short-term memory becomes more effective. This stress response has evolved to keep us safe, as it prepares the body for ‘fight or flight’ when we sense danger. Research has also shown that thinking skills improve as stress increases. So in short bursts, stress can be a good thing. It can help us prepare for a sports match, job interview or exam. Usually, after a stressful event, the body returns to its normal state.
The biology of mental health and stress
Chronic stress increases the risk of developing depression and anxiety in some people. The precise mechanisms of how stress is linked to mental ill-health are being uncovered.
Scientists found that the earliest response to stress happens in the brain within seconds of perceiving a ‘stressor’. Chemicals which signal between nerve cells (neurotransmitters) are released. These include serotonin and adrenaline. Following this, stress hormones are released, which particularly affect areas of the brain key for memory and regulating emotions. Repeated stress changes how well these systems are able to control the stress response.
Researchers are also investigating how these systems are involved in anxiety and depression, suggesting a biochemical link between stress and mental illness. Recent studies have shown that long-term stress can change the structure of the brain, especially in areas supporting learning and memory.
Summary
Long term stress can affect both nerve cells (grey matter) and the connections between them (white matter). It is possible these changes, along with other factors, can increase the likelihood of developing mental illness.
What is the relationship between stress and mental health?
Another link between stress and mental health is the immune system. During the stress response, the immune system is activated, helping to keep us safe. But chronic stress and prolonged activation of the immune system could negatively affect how the brain functions.
A prolonged activation of the immune system is also linked to depression. Researchers are working to understand how this activation can lead to depression and other types of mental illness in some people. About 30% of people with depression have increased immune activity in the body. Researchers are also undertaking clinical trials to find out if anti-inflammatory drugs might be able to help people with this kind of depression.
Stress and Post Traumatic Stress Disorder (PTSD)
In some cases, short-term stress can also lead to a mental health condition. Post-traumatic Stress Disorder (PTSD) can develop after experience of an extremely traumatic or stressful event. Someone affected may experience vivid flashbacks or nightmares, and uncontrollable thoughts about the event. The exact causes of the condition are not clear. Though some of the risk factors are understood.
State-of-the-art brain scanning has shown that, again, the areas of the brain particularly involved are the hippocampus and the amygdala. There is some evidence that the neurotransmitters and hormones involved in the normal stress response may become disrupted during and after the traumatic event.
Summary
Research has shown that the amygdala, which processes fear, is hyperactive in people with PTSD, perhaps creating a kind of “false alarm”. Continued research offers the promise of new treatments for PTSD in the future.
What are the signs of psychological stress?
There’s a distinction between a stressor and actual stress. A stressor can be a person, place, or situation that’s causing you stress. Stress is the actual response to one or a combination of those stressors.
There are any number of situations that can cause stress. Some of the more common stressors include:
- relationship conflicts at home
- new or increasing work responsibilities
- increasing demands
- financial strain
- loss of a loved one
- health problems
- moving to a new location
- exposure to one or more traumatic incidents, such as a car accident or a violent crime
Some of the more common physical, psychological, and emotional signs of chronic stress include:
- rapid heart rate
- elevated blood pressure
- feeling overwhelmed
- fatigue
- difficulty sleeping
- poor problem-solving
- fear that the stressor won’t go away
- persistent thoughts about one or more stressors
- changes in behavior, including social withdrawal, feelings of sadness, frustration, loss of emotional control, inability to rest, and self-medication
Summary
Knowing how to spot the signs of stress is the first step in developing ways to manage its adverse effects.
The Role Stress Plays in Life
Stress was designed to protect us in certain scenarios. When we are under real threat, stress serves as a boost to the system that helps us physically fight against or escape a situation. When stress is a problem, it appears even when the individual is not under any imminent threat.
Managing Stress
Patients can work in tandem with therapists to learn more about the role stress plays in their lives. They can then work with that specialist to develop techniques that help them cope with and manage stress.
Cognitive Behaviour Therapy and Stress Management
Also known as CBT, Cognitive Behavioral Therapy is one of the most common and successful interventions for managing stress. Patients use CBT to identify the negative thoughts and behaviors they experience, then work with a therapist to employ coping strategies. By reframing their thoughts and eliminating negative behaviors, patients can reduce stress’ impact in their lives to a significant degree.
Life Style Changes When Managing Stress
Mental health experts often recommend certain lifestyle changes for patients learning to manage their stress. Changes such as exercising more, delegating responsibilities to others, and finding healthy outlets can all help a patient manage their stress more effectively.
What are the ways to manage stress?
When it comes to managing stress, making simple changes can go a long way in improving your overall health and reducing stress. Having tools and strategies we can turn to in stressful situations can prevent our stress levels from escalating.
- Find a balance
It is important to structure some of your time so that you can be comfortably busy without being overwhelmed, Brown says. “Working hard does not usually equate with working efficiently,” he said. In fact, working too much can reduce productivity.
- Be kind to yourself
Understanding that you are not weak because you are feeling stress is important, Brown says. Stress is a very normal reaction to the stressors in your life.
- Lean on the people you trust
Before your stress levels escalate, reach out to someone you trust, such as a friend, family member, or coworker. Sharing your feelings or venting your concerns may help to reduce your stress.
- Keep a journal
Set aside time to reflect on your day. Write down any thoughts or feelings you’re having. This can be a useful tool to help you better understand your stressors and how you react to stress, Brown says.
- Eat well-balanced, regular meals
When it comes to managing stress, proper nutrition is your friend. Skipping meals can lower your blood sugar, which can depress your mood. In some cases, this can also trigger intense feelings of anger and frustration, Brown says.
- Exercise regularly
Engaging in regular physical activity can improve your overall health and reduce your stress levels. When you exercise, your body releases endorphins. These feel-good hormones can also ease symptoms of depression and anxiety.
- Get plenty of rest
Your ability to manage stress decreases when you’re tired. Try to get a recommended seven to nine hours each night. If you have insomnia, aim to get as much sleep as you can, then build in periods of rest during the day.
- Practice relaxation exercises
These exercises, which can include deep, slow breathing and progressive muscle relaxation, involve tensing and then relaxing various groups of muscles.
- Schedule your worry
While it may feel awkward at first, consider scheduling the worry to specific parts of the day, Morfitt says. “When we lean into our fears by deliberately seeking out our stressors and not avoiding them or escaping them, they often lose their power,” he said.
Summary
Effective therapy sessions can happen in person, over the phone, and even online. To help find a therapist that’s right for you.
Medication for Stress Management
In some cases, medication may be necessary as a patient progresses through their journey. Options can include beta-blockers taken on an as needed basis and SSRIs that balance serotonin levels on an ongoing basis.
Frequently Asked Questions
Following are the frequently asked questions related to the effects of stress that how stress effects us psychologically.
Stress can be external and related to the environment, but may also be caused by internal perceptions that cause an individual to experience anxiety or other negative emotions surrounding a situation, such as pressure, discomfort, etc., which they then deem stressful.
Stress can contribute to health problems such as headaches, high blood pressure, heart problems, and skin conditions. Stress may also influence cognitive processes because it is associated with elevated levels of cortisol, a hormone that can influence brain functioning.
Emotional symptoms of stress include: Becoming easily agitated, frustrated, and moody. Feeling overwhelmed, like you are losing control or need to take control. Having difficulty relaxing and quieting your mind.
While Millennials (ages 18 to 33) and Gen Xers (ages 34 to 47) report the highest average stress levels, Boomers (48 to 66) and Matures (67 years and older) join them in reporting levels that are higher than they consider healthy. Stress has also increased for a considerable number of Americans, regardless of age.
Here are some tips to help you keep stress at bay.
- Keep a positive attitude.
- Accept that there are events that you cannot control.
- Be assertive instead of aggressive.
- Learn and practice relaxation techniques ; try meditation , yoga, or tai-chi for stress management.
- Exercise regularly.
- Eat healthy, well-balanced meals.
Conclusion
When we are stressed we may experience many different feelings, including anxiety, fear, anger, sadness, or frustration. These feelings can sometimes feed on each other and produce physical symptoms, making us feel even worse. For some people, stressful life events can contribute to symptoms of depression