Stress and our mental state
Defining stress
Stress can be defined as a state of mental or emotional strain that can result from adverse or demanding circumstances. Despite its negative connotations, healthy amounts of stress allow us to concentrate and achieve certain goals. This stress “sweet spot” is known as eustress. The state of eustress allows us that burst of energy when we need to focus on a task to meet a deadline or speak in large crowds during a presentation.
When our bodies shift from this sweet spot, we may experience little to no motivation to complete daily tasks which may be regarded as hypostress. Conversely, the state of constant feelings of overwhelming pressure for extended periods of time would be classified as hyperstress. This may be the initiator for chronic stress, if not managed correctly.
This article will discuss what to look for and how to manage the stress when you have those overwhelming feelings that you just can’t seem to shake off.
Chronic stress and what to look for
Chronic stress can be physiological or psychological responses that are induced by long term stressors. These stressors, or stress-causing factors, can be internal (perfectionism, negative self-talk, unrealistic expectations) or external (work, finances, relationships).
Naturally, when our bodies and minds are exposed to these stressors for prolonged periods of time, we may experience various symptoms:
Physiological: weakened immune system which results in our bodies being unable to fight off infection as easily as it usually does. We may have reduced stress tolerance as the cortisol released from stress keeps us in a fight or flight response. This constant state of survival-mode can have various effects on our brains. The activity in our fear centre, the amygdala, is increased, which may result in altered emotional responses to certain stimuli. This could present as being more sensitive or on edge towards certain words and actions that, otherwise, would not affect you.
Another part of our brain that can be affected is the hippocampus. It is responsible for learning, memories, and stress control. The increased cortisol may result in a decrease in the electrical signals which may severely impact this centre.
Mental: our appetites may be influenced where we eat more or less than we usually do. There may be feelings of anger and irritability without an understanding of where these emotions come from. Chronic stress may impact us in a way where we feel isolated, which may be a result of social avoidance. All of these factors may lead to developing unhealthy coping strategies such as substance abuse.
Physical: stress may affect our muscles by causing stiffness from the constant tension, especially in our shoulders. This may result in headaches, backache, and an unrelaxed feeling in the chest. Another symptom could include irregular sleep as well as chronic fatigue.
Stress management
Exercise: it improves your health and your overall sense of well-being by producing the feel-good chemical messenger, endorphin. Endorphins aid in relieving pain, reducing stress, and improving your mood as they are attached to the brain’s reward centre. It is as simple as putting those devices away and going for a walk!
Meditation: when we are stressed, our minds are racing, and our muscles tense up. Meditation, deep stretching, and yoga aid in calming our minds and focusing on the now. It allows a sense of calm and relaxation that sends more oxygen and blood to the muscles to give us some tension release.
Journalling: this is a good way to document how you are feeling on each day and what causes your stress. Tracking how you felt with each day and how you decided to manage it will allow insight into what works when you feel certain levels of stress. Each day is not the same and it’s important to adapt according to your needs.
Refill your cup: oftentimes we are stressed and irritable because we put other’s needs above our own. You can’t pour from an empty cup. It’s important to find things that make you feel recharged and to do them when you feel overwhelmed.
The bottom line
Stress is an important factor in our lives. We need to monitor it and address it when we feel overwhelmed or demotivated. We need to know the symptoms, understand where they’re coming from, and find ways and means to reduce it where we can.
We cannot pour from an empty cup. Check your energy levels to see what is draining you and implement some changes that will refill your cup.
References
Dr Kashouty. (01 November 2017). Premier Neurology and Wellness Centre. 6 Ways Stress Affects your Brain. Available at
(https://premierneurologycenter.com/blog/6-ways-stress-affects-your-brain/)
Mayo Clinic Staff. (10 August 2023). Healthy Lifestyle. Stress Management. Available at (https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987)
Chu B, Marwaha K, Sanvictores T, Awosika A.O, and Derek Ayers. (07 May 2024). National Library of Medicine. Physiology Stress Reaction. Available at (https://www.ncbi.nlm.nih.gov/books/NBK541120/#:~:text=If%20the%20stressful%20event%20persists,hormones%20on%20immune%20system%20cells.)
Thau L, Gandhi J, Sharma S. (12 October 2021). Cleveland Clinic. Cortisol. Available at (https://my.clevelandclinic.org/health/articles/22187-cortisol)
Howard E. (03 April 2024). Staying Healthy. Understanding The Stress Response. Available at (https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response)
