#HEALTHTALK 22: Stress management

Dealing with stress | Source: Pexels

In our present world, especially in this part where we find ourselves, the number one challenge we face irrespective of your social class is that of stress.

For instance, you’re sitting in traffic, late for a million-dollar meeting, you need to drop the kids at school and of course they are sitted behind being kids and screaming at the top of their voices, you watch the minutes tick away. Your hypothalamus, a tiny control tower in your brain, decides to send out the order: Send in the stress hormones! 

These stress hormones are the same ones that trigger your body’s “fight or flight” response. Your heart races, your breath quickens, and your muscles ready for action. You may begin to sweat. This response was designed to protect your body in an emergency by preparing you to react quickly. But when the stress response keeps firing, day after day, it could put your health at serious risk.

We experience stress on a daily basis whether we decide to stay home or go out. Although stress is necessary and can be positive, it can also cause great harm to the physical system and emotional/psychological state of man.

Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous. Stress can be positive, such as when it helps you avoid danger or meet a deadline. However when it lasts for long it would most likely cause harm to the body.

Types of stress the body experience includes:

Acute stress: This is short-term stress that goes away quickly. You feel it when you slam on the brakes, have a fight with your partner, or ride a bicycle down a steep slope, drivedown a road with many bumps. It helps you manage dangerous situations. It also occurs when you do something new or exciting. Every person has acute stress at one time or another. Acute stress can be considered positive in some cases.

Chronic stress: This is stress that lasts for a longer period of time. You may have chronic stress if you have money problems, an unhappy marriage, or trouble at work. Any type of stress that goes on for weeks or months is chronic stress. You can become so used to chronic stress that you don't realize it is a problem. If you don't find ways to manage stress, it may lead to health problems.

When you have chronic stress, your body stays alert, even though there is no danger. Over time, this puts you at risk of developing health problems.

What Are the Consequences of Long-Term Stress?

A little stress every now and then is not something to be concerned about. Ongoing, chronic stress, however, can cause or exacerbate many serious health problems, including:

1.  Mental health problems, such as depression, anxiety, and personality disorders.

Source: Pexels

2.  Respiratory and cardiovascular problems, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke. 

Central nervous system (CNS) is in charge of your “fight or flight” response. In your brain, the hypothalamus gets the ball rolling, telling your adrenal glands to release the stress hormones adrenaline and cortisol. These hormones rev up your heartbeat and send blood rushing to the areas that need it most in an emergency, such as your muscles, heart, and other important organs. 

Stress hormones cause your blood vessels to constrict and divert more oxygen to your muscles so you’ll have more strength to take action. But this also raises your blood pressure. So, imagine that this happens often: you are always stressed and your body does what it has been programmed to do, constantly raising your blood pressure.

During the stress response, you breathe faster in an effort to quickly distribute oxygen-rich blood to your body. If you already have a breathing problem like asthma or emphysema, stress can make it even harder to breathe.

Frequent or chronic stress will make your heart work too hard for too long. When your blood pressure rises, so do your risks for having a stroke or heart attack.

3.  Obesity and other eating disorders

4.  Sexual dysfunction, such as impotence and premature ejaculation in men, loss of sexual desire in both men and women, menstrual problems, etc. 

Source: Pexels

Stress is exhausting for both the body and the mind. It’s not unusual to lose your desire when you’re under constant stress. While short-term stress may cause men to produce more of the male hormone testosterone, this effect doesn’t last.

If stress continues for a long time, a man’s testosterone levels can begin to drop. This can interfere with sperm production and cause erectile dysfunction or impotence. Chronic stress may also increase risk of infection for male reproductive organs like the prostate and testes.

For women, stress can affect the menstrual cycle. It can lead to irregular, heavier, or more painful periods. Chronic stress can also magnify the physical symptoms of menopause.

5.  Skin and hair problems, such as acne, eczema, and permanent hair loss. 

6.  Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis, and irritable colon. 

Under stress, your liver produces extra blood sugar (glucose) to give you a boost of energy. If you’re under chronic stress, your body may not be able to keep up with this extra glucose surge. Chronic stress may increase your risk of developing type-2 diabetes.

The rush of hormones, rapid breathing, and increased heart rate can also upset your digestive system. You’re more likely to have heartburn or acid reflux thanks to an increase in stomach acid. Stress doesn’t cause ulcers (a bacterium called H. pylori often does), but it can increase your risk for them and cause existing ulcers to act up.

Stress can also affect the way food moves through your body, leading to diarrhea or constipation. You might also experience nausea, vomiting, or a stomachache.

Stress worsens the cases of individuals with health issues.

Stress management

It may seem like there’s nothing you can do about stress. I mean, its bound to happen. The bills won’t stop coming, your employer may always complain, tax will increase overtime, traffic jam may continue for a while, there will never be more hours in the day, your work and family responsibilities will always be demanding. But you have a lot more control than you might think. 

There are several techniques for managing stress. Below are some steps;

1.  Identify the source of your stress. Take responsibility and see the role you play in creating and maintaining your stress level. 

2.  Know and stick to your limit. Distinguish between a "should" situation, a "must" situation and a "no" situation. 

3.  Avoid people who stress you out unnecessarily; limit the time you spend with them.

4.  Create a balanced schedule, it might not always fall in place but it will do a great deal of good.

5.  Each time you have a problem, it feels like you're stuck in a traffic jam and its causing your head to spin. Take a deep breath, try to reframe it. Look at it from a positive perspective.

6.  Accept situations you cannot change. 

Smoking when you are stressed isn't the best thing to do. | Source: Pexels

7.  Fun exercise is a great way of releasing stress. Put on some music, dance, or you could take a long walk.

8.  Connect with others, spend time with those who understand you and make you feel good about yourself, even though they may not have solutions to your challenges. 

9.  Time management: Poor time management can cause stress, especially when you are running behind schedule. Prioritize your tasks, don't over commit yourself and delegate responsibilities. You don't have to do it alone.

10. Eat healthy and get enough sleep, reduce your amount of caffeine and sugar in-take. Avoid alcohol and cigarettes. Even though they may look like an easy way out, they have harmful effects to the body system. Don't mask the problem, deal with the problem but with a clear mind.

11. Find time for fun and relaxation.

Every time you feel too stressed, relax and take a deep breath. Ignore your surroundings and focus on yourself. You can also put on some good music or meditate on something, or you could look at a picture that will make you smile.

Always keep your stress level in check.

Chisom Deborah Ogbonna, a Biologist, writes from Lagos, Nigeria where she is a lead content developer for the #HealthTalk series.

Lilian Uchechi Eze, a Nutritionist-Dietitian in Lagos contributed to this article.

Disclaimer: The #HealthTalk series is aimed at informing the public in a general sense that is not necessarily professional. Hence, the information provided herein is not meant to replace the appropriate medical guidance of a trained and licensed physician. Doctor's counsels are to be taken in preference.

~ The Paul Anunaso Blog Team