AmberDefining Stress: The Ultimate Guide to Managing Stress
Whether your stress is caused by things that happened in the past, present or future; whether you are stressing about your job, loved ones, legal issues, health issues or a combination of everything, failure to manage your stress will result in health issues such as, adrenal fatigue, digestive issues, weight gain, anxiety, skins irritation, hair loss and more! If you have a hard time dealing with stress and need help managing the stress in your life, then this blog will help you understand and manage stress so you can live a healthier, happier life.
Defining Stress
Stress can be defined as a person’s ability to handle the various experiences and events of everyday life. Stress is often considered to a negative effect on one’s wellbeing but as you will learn later in this blog, this is not always the case. The long term effects of stress (both biological and psychological) are largely dependent on that’s person’s perception of, and reaction to, those events. These factors are largely influenced by a multitude of factors including life experiences, genetics, social support, and coping skills.
Stress can be caused by a variety of things (also called stressors). A stressor is “a stimulus that challenge’s the body’s homeostasis and triggers arousal. The same stressor has ability to affect people differently depending on their level or resilience, or the capacity to recover quickly from difficulties; mental toughness.
Stressors can be physical, emotional or psychological. They can also be internal, or self-induced (such as individual perceptions, beliefs, attitudes and expectations), or external (such as your enviroment, physical pain or injury, major life changes, unforeseen events, social settings and etc) in nature.
Different types of Stress
In addition to the different types of stressors, stress can also vary in terms of how long they affect a person’s daily life. Please reference the table below to learn about these types of stressors.
Eustress vs Distress
Did you know that stress can actually be a good thing? It’s true!
Eustress, or positive stress, is considered beneficial because it provides the right amount of moderate stimulation and discomfort. Its typicially short lived and often marked by feelings of excitement, fullfilment, meaningful challenge and focused energy.
Distress on the other hand, is more severe and considered negative. These situations or events are perceived as being outside of one’s coping abilities and is often marked by frustration, feeling overwhelmed, and demotivation. This type of stress can wreak havoc on your adrenals and immune system which, if left unmanaged, can create a cascade effect and result in other organs to overexert themselves or ultimately fail.
If you are able to determine:
- What your stressors are
- How long the issues will last
- Your locus of control (your ability to change/improve your circumstances)
then you can minimize the worry associated with that stressor and react according to your desired/expected outcome.
Effects of Stress on the body
Your body’s various organ systems are constantly trying to remain in balance. When a stressor is encountered (regardless of whether it is physical, emotional or psychological) a series of physiological events occur to bring the body back to equilibrium. Keep in mind the series of events that I’m about to explain happens whether the body experiences an actual or percieved challenge.
When a perceived threat is encountered, sensory information (i.e. sights and sounds) and other inputs are processed by the amygdala which is the are of the brain responsible for emotional processing. If the threat is considered a threat or danger (regardless if its real or imaginary), a distress signal is sent to the hypothalamus.
When the hypothalamus receives the distress signal, it activates the autonomic nervous system (ANS) to communicate to the rest of the body to either jump into “fight or flight” mode by way of the sympathetic nervous system (SNS). When this happens, your heart rate, respiration and metabolic processes will shift to prepare itself to either flee or defend yourself.
Short term physical Effects of Stress
Interestingly, the stress response consists of two sequences. One happens instantaneously and the other is a long term process. The short term (immediate) effect of stress is mediated by the sympathetic-adrenal-medullary (SAM) in which the SNS signals the adrenal medulla.
The adrenal medulla secretes the hormones epinephrine and norepinephrine to prepare the body for the perceived threat. This is accomplished through various means including vasodilation of the blood vessels in the arms and legs. At the same time, the body will constrict blood flow to the areas of the body that aren’t vital during fight-or-flight mode such as the digestive system. Keep in mind that the short term effects of stress causes many changes in the body including:
- The heart rate and blood pressure increasing due to high levels of epinephrine. This is why some people epxerience heart palpitations and mild chest pain as well as potential feelings of dizziness.
- Breathing rate increases so the lungs can take in more oxygen. As a result, shortness of breath may occur. Another possibility is hyperventilation which may trigger asthma attacks, panic attacks or anxiety attacks in those with pre-existing conditions.
- Increased muscular tension and pain can occur in the back, jaw and neck.
- Blood glucose levels can increase to fuel the muscles.
- In addition, digestive issues such as heartburn, nausea and vomiting may occur as the body reduces the function of non-vital areas, such as the digestive system.
- In addition, individuals may experience reduced feelings of hunger as a result of staying in fight-or-flight mode, which is why some individuals may experience weight loss as a result of chronic stress.
- Skin and extremities (hands and feet) may become cool and clammy, as blood flow is redirected to support the skeletal muscles and heart.
- Dry throat and mouth may occur to decrease salivary secretions, causing difficulties with talking and swallowing.
- The senses become heightened and an increase in alertness can occur such as dilated pupils to enhance vision fo the perceived threat.
- A change in emotional state is possible such as feelings of anger, frustration and irritability.
- Lastly, the immune system will release pro-inflammatory cytokines to enable the body to mount a response against infection.
Long Term Physical Effects of Stress
If the stressor persists, then the body will activate the hypothalams-pituitary-adrenal (HPA) axis to best prepare the body’s resources to address the stressor and then repair it’s stress-related damage. When stress becomes long-term, the body will adapt to the stressors and undergo a process known as general adaptation syndrome (GAS) which is explained in three stages.
The first stage in long-term stress is the Alarm stage. When exposed to a stressor of any kind (exciting or stressing) the body makes internal adjustments. After a brief drop in the resistance to the stressor, the SNS is activated and the flight or fight mechansm kicks in. The HPA axis also activated which increases the secretion of cortisol to intensify the stress response.
If the stress persists, then the body will shift into the second stage of long term stress which is Resistance. During the resistance phase, the HPA axis continues to be activated and cortisol continues to be secreted as well. This may cause our pH to become imbalancedee and make the body use up cortisol and break it down faster than what it can use. This can also cause the body to burn through other hormones such as progesterone and pregnenolone (Pregnenolone is also made from cholesterol, and is the starting material in the production of testosterone, progesterone, cortisol, estrogen and other hormones). As a result, our body will produce excess cholesterol to make more hormones to meet the demand, which is why some people who suffer from chronic stress, experience high cholesterol.
The final stage to long term stress is Exhaustion. If the stress continues (we are talking in terms of months-years), the body will eventually deplete all of its resources, resulting in vital organs and body systems being compromised such as the immune or digestive system. During this stage, potential long term damage can occur.
Chronic Stress Symptoms
Long-term changes and conditions that may develop, worsen or be impacted in some way as a result of the excessive and ongoing activation of the stress response may include, but are not limited to the following:
- Altered emotions: Ongoing stress can result in a reduction in levels of serotonin, a neurotransmitter responsible for mood.
- Reproductive Problems: Increased levels of cortisol can reduce sexual desire and suppress reproductive function which may cause fertility issues. Women can also experience painful, irregular or absent mentstrual cycles as a result of long-term stress. As for men, chronic stress can result in decreased sperm count and testosterone production.
- Increased risk of osteoporosis: High cortisol levels can decrease bone mineral density and can inhibit the body’s bone remodeling process. This can increase the risk of bone fractures and the potential development of osteopenia and osteoporosis.
- Increase insulin resistance: Increased cortisol can alter the way the body responds to insulin, or blood sugar, which can be a contributing factor in the development and exacerbation of type 2 diabetes.
- Chronic inflammation: Chronic stress causes elevated levels of glucocorticoids which produces a state of chronic low-grade inflammation. This makes it difficult for the body to heal wounds fight infections and can lead to a variety of illnesses including autoimmune disorders, cardiovascular disease and depression.
- Digestive issues: Increased cortisol levels can prouce a change in the function and composition of the gut microbiome, which overtime can cause gut issues to develop such as irritable bowel syndrome (IBS) which includes the following symptoms: bloating, cramping, constipation and diarrhea.
- Weight gain: Elevated cortisol levels can also effect your appetite which can cause cravings for carbohydrates and other simple sugars as a way to repleneish depleted energy stores. Increased hunger can lead to overeating, which can cause weight gain. Couple this with the suppression of various hormones and elevated insulin levels, the body can produce excess levels of visceral (belly) fat which can make individuals more susceptible to developing cardiovascular disease and type 2 diabetes.
- Impaired memory: Your mental health can also be affected elevated cortisol levels and can lead to damage and shrinking of the hippocampus (the brain’s memory center). This inerferes with the established feedback loops that detect and signal the control of cortisol levels. It can also lead to impaired memory and difficulty concentrating, which may potentially contribute to the development of diseases and conditions such as dementia and depression.
- Cardiovascular dysfunction: Chronic stress can cause hypertension, or eleated blood pressure, which can damage the endothelial lining of blood vessels. This can contribute to the development of vascular disease, as well as increased risk of heart attacks or stroke.
- Chronic pain: Psychological distress may play a role in increasing the severity of joint and muscle pain (Hannibal & Bishop, 2014). It may also intesify pain caused by chronic conditions, such as arthritis. If you need help managing chronic pain and inflammation then check out this blog post.
- Headaches: Persistent muscle tension as a result of ongoing stress can lead to tension headaches and migraine headaches. There has been links shown between stress intensity and headache frequency. (Schramm et al., 2015).
Managing Stress
According to the APA’s 2017 full report, ‘The State of Our Nation’, as well as the 2018 sub-report, ‘Uncertainty About Healthcare’, some of the most common sources of stress cited by survey respondents include:
- Healthcare costs (66%)
- The future of the nation (63%)
- Personal health concerns, healthcare policy changes, or health problems affecting family members (60%)
- Money (62%)
- and Work (61%)
As you can see, most people stress about things that can be managed if you have the right resources and mindset. Believe it or not, stress related issues are often the very reason why individuals seek professional help to improve their overall health and well-being. However, not all professionals feel well equipped to tackle stress-related issues. In a survey of healthcare providers, 90% stated that they believe stress management is effective in improving health outcomes, yet 45% of these professionals noted that they rarely, if ever, discuss stress management with their patients (Avey et al., 2003).
If you are able to, hire a professional to help you. Get a health coach, personal trainer, or therapist to help you learn how to manage your health and stress. Seek a financial advisor if you have trouble managing money or need help starting a new financial venture. They may seem like an investment now, but they will save you a lot of stress, bills and worry in the long run. Keep in mind that The STEW Project offers all-inclusive online fitness programs that includes personal training, nutritionist services and 1:1 coaching at affordable prices. These programs offer you the support necessary to recover from the physical effects of stress, on your terms, all from the convenience of your phone.
Can’t afford help? Read! There are plenty of self-help books and apps that can teach you what you need to know. It may take more trial and error than working with a professional but its better than dealing with health issues caused by stress.
Another way to manage stress is to create a short and long term plan to tackle your stressors. You tend to worry less when you have a plan, so try to be proactive, the next time a stressor comes in your life by creating a plan to alleviate the issues before they become a bigger issue later.
Find Balance
Your stress response is determined by your ability to balance your perceived demands with your perceived resources. So if you feel like you have a lot being demanded from you, then you need to either increase your resources, change your mindset about them, or relinquish some of your responsibilities. Working with a health coach to change your mindset can be helpful because sometimes our perception could be the only thing keeping us stressed about a situation.
Stressing out over situations that has already happened or have yet to manifest actually keeps your desired outcome from coming into fruition. You have to remember that you are not in control. Even Jesus asked to have his cup lifted from Him, before being crucified but He also said, “Thy will be done.”
Some life experiences need to happen to prepare you for a better future. We may not realize it when its happening but if you handle challenges with this mindset, you will experience a lot less stress whenever a big change or situation occurs.
If you have trouble staying consistent as you shift into a healthier, stress free life, then check out my “FABS foundation” blog or go to my freebies page and download my FABS Foundation Worksheet.
NOURISH YOURSELF
You have already learned the mental, physical and emotional effects of failing to manage stress, so you should see the importance of nourishing yourself in order to prevent the physical effects of chronic stress from wrecking havoc in your health and life. You should nourish yourself in three areas:
- Mentally (through self care, meditation or mindfulness),
- Physically (exercise/nutrition) and
- Spiritually (having healthy connections with yourself, your Creator and your community).
For more tips on managing stress, click here. Shifting from a busy life to one that’s well balanced and stress free will require you to create a new foundation with healthier habits. I help my clients do this by having them make a FABS foundation and then create their weekly PANDA checklist which will allow them to keep track of their goals and what’s needed to obtain them. I offer free resources to both my PANDA Planning and FABS Foundation checklist in the freebies section.
If you need help mentally recovering from stress in your life while also healing from the physical effects of long-term stress, then check out my Stress Alchemy course. It has all the tools needed to help you manage stress in any area of your life. If you found this post helpful or informative then please leave a comment or share with a friend. I hope this helps!
In Good Health,
Amber Stewart BS,
Holistic Nutritionist
Certified Master Life Coach
ACSM Exercise Physiologist,
CTNC Mental Health Specialist
TBMM Corrective Exercise Specialist
Hi! My name is Amber and I’m a Body Goals Builder, Master Life Coach, Certified Health Coach, CTNC Mental Health Specialist, Stress Alchemist & Fear Conqueror
I used to be a people pleasing, work-a-holic who stressed herself out to climb the wellness industry’s corporate ladder, while obsessing over her self image. I soon realized that none of it mattered if I wasn’t happy with myself, inside and out, and surrounded around people who loved and respected me.
I now help individuals who are stressed out, out of shape and struggling to find balance in their lives learn how to ease their worries, improve their health, create 10x more joy in their lives and manifest the life of their dreams. At the STEW Project, we are maximizing our living potential by Simply Taking an Emphasis on Wellness.
