If there is one thing in my life that has remained constant, it’s stress. I have generalized anxiety disorder and I’m in recovery for panic disorder. Basically, my baseline anxiety is enough to give a normal person a heart attack. And while that is quite an achievement, it’s not something for which I hold a lot of pride.
Experiencing stress over an extended period of time has negative consequences for your physical and mental health. Our bodies are armed with a natural stress response that, in instances of acute–or short-term–stress, is perfectly healthy and biologically necessary. However, when the stress is continual, or chronic, our bodies can get stuck.
The Body’s Natural Response to Stress
When you face a perceived threat, your body has a natural stress response. The hypothalamus starts things off by prompting the adrenal glands to release a surge of adrenaline and cortisol hormones. The adrenaline makes your heart beat faster, increases your blood pressure, and gives you a surge of energy. At the same time, cortisol is increasing the sugar in your bloodstream and enhancing the body’s ability to repair tissue damage.
Cortisol also reduces nonessential functions that would interfere with your response to the stressor. This includes changes to your immune system responses and suppression of the digestive system. All of these changes are usually short-lived as, once the threat passes, your hormones return to typical levels and your body returns to normal.
Health Risks of Chronic Stress
However, when you experience stress consistently over time, your body’s stress response can get stuck. Experiencing abuse, poverty, extreme job dissatisfaction, discrimination, and/or more over an extended period of time often results in chronic stress. This type of stress has a negative impact on your mental, emotional, and physical wellbeing. Potential symptoms include, but are not limited to:
- Fatigue/low energy
- Brain fog
- Sleep problems
- Changes in appetite
- Increased substance abuse (usually in an effort to self-medicate)
- Muscle aches and pains
- Anxiety
- Depression
- Problems with digestion
- Weight gain
Chronic Stress and Obesity
Numerous studies have shown a strong correlation between chronic stress and obesity. The risk is even greater in those who are already overweight. Additionally, chronic stress has long been associated with changes in eating habits, the amount of food we eat, and an increase in visceral fat. Visceral fat is the fat within the abdominal region that surrounds your organs, and is associated with greater health risks.
In addition to obesity, chronic stress is linked to a number of conditions like heart disease, hypertension, diabetes, addiction, and mood disorders, among others. Fortunately, there are a number of ways we can reduce the negative effects of stress on our mental and physical wellbeing.
What can you do?
Stress is a fact of life, but there are a number of things you can do to better manage how it affects your health. Managing stress can bring you peace of mind, less anxiety, and a better quality of life. Developing the skills and habits necessary to reduce stress is essential for better health. Try the following recommendations for better stress management:
- Get plenty of exercise
- Eat a healthy diet full of whole fruits and vegetables
- Make time for hobbies
- Keep a journal
- Do relaxation exercises like deep breathing, meditation, and yoga
- Volunteer
- Practice gratitude
- Learn time management skills
- Practice mindfulness
- Get more sleep
While chronic stress leads to poor health, it doesn’t have to rule your life. To help prevent and possibly reverse the negative effects of stress on your body, try practicing some, or all, of the stress management activities listed above. Learning to manage your stress is key for a relaxed, peaceful life.
Will Run for Cake is designed for educational and entertainment purposes only and is not engaged in rendering medical advice or professional services. The information provided through this site should not be used for diagnosing or treating a health problem or a disease. It is not a substitute for professional care. If you have or suspect you may have a health problem, you should consult your health care provider.