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Effects of Stress
If you are wondering what the effects of stress are, then you might want to start by being honest about how stress affects you. Knowing what your effects of stress are will allow you to better deal with them.
Stress left unchecked can lead to many major health issues, including heart disease, high blood pressure and depression. Stress is often unavoidable, but that doesn’t give anyone a free pass to continue living unhealthy lifestyles.
If you are one of the millions of people suffering from stress daily, then learn a few things that will help you cope and deal with your anxiety.
When you are under stress, it is essential first to recognize that you are experiencing it. Once you realize your body’s reaction affects you to stress, then you can take steps to eliminate or minimize its effect on your body and well-being.
Stress has its roots in both bodily and psychological states; it is the body that reacts to stress, which is then translated into autonomic responses. The autonomic nervous system is the part of the nervous system which controls the various systems in your body, including your breathing and heartbeat.
Some physical symptoms that you will show following high stress levels include frequent colds and the flu. These symptoms will not go away even if you are living under insignificant stress conditions, which is why it is vital to maintain a healthy well-being.
You must also make sure that you get enough sleep each night as poor sleep results in a person feeling unwell. As they do not appear fresh and may experience an adrenaline rush, they are likely to remain sick.
Getting enough sleep also helps in maintaining your concentration levels.
Stress has a direct impact on the functioning of the endocrine system due to the activation of cortisol, a hormone produced by the pancreas. Cortisol affects many body functions and thus is one of the main reasons for the symptoms of stress. When the cortisol is released into the bloodstream, it travels through the entire body in the bloodstream.
Some effects of this hormone include a reduction in amounts of red blood cells, an increase in white blood cells, a slowing of the lymphatic flow, and stimulation of the reproductive organs like the ovary and the pituitary gland.
Acute stress, comparatively, is often the result of trauma or some type of abuse. The effects of stress may be more pronounced than chronic stress, and they can last longer. The symptoms of acute stress are sleeplessness, constant aches and pains, headaches, irritability, and depression. Unlike chronic stress, acute stressors do not usually disappear on their own. They often last for a while, and they might cause health complications if they are not treated.
Acute stress is caused by situations in which the stressor (the stimulus that causes the body react) comes immediately with no warning. It can come as a shock to the system.
The brain is usually able to adjust its behaviour to the stimulus, but when it does so, the reaction is generally confused and can lead to excessive stimulation and responses. The result is the body behaving as though under an extreme amount of stress, and can result in symptoms like heart palpitations, dizziness, headaches, muscle tension, nausea, perspiration, insomnia, irritability, depression, and even diarrhoea or constipation.
Excessive physical or mental activity often causes these reactions, which in turn can be caused by anxiety.
Severe stress can result from a traumatic experience, like the death of a loved one. This form of stress is referred to as acute stress and can cause symptoms ranging from stomach aches to insomnia, and even depression. This type of stress causes physical and mental symptoms that can be severe and can leave a person feeling hopeless and lacking in confidence.
Even something as simple as being unaware that you have had a substantial sum of money stolen from your bank account can lead to major panic attacks, extreme anxiety, and frustration.
Although the most common and obvious effect of stress is to cause physical symptoms like headaches and anxiety, there are other effects of stress that go far beyond those obvious physical manifestations.
There is a strong connection between mental health and stress levels, so it only makes sense to understand how these two factors are related. Fortunately, there are many effective strategies for dealing with both the physical and mental aspects of stress. Combating stress in your life is never easy, but it can be done with the correct knowledge and tools.
Five solutions for dealing with the effects of stress are physical activity, social support, altruism, mindfulness and regular exercise.
How does physical activity help reduce the effects of stress?
The influence of physical activity in combating the effects of stress is well-established, with doctors often encouraging their patients to be physically active.
Physical activity can help maintain mental alertness and reduce the effects of stress. Being physically active can reduce tiredness, improve concentration and other brain functions. For those stressed out, physical activity can help increase energy and alertness.
The human brain is central to the functioning of our body. Stress affects the brain and therefore, the rest of the body and vice versa. So, when there is any improvement in the body, the brain automatically reflects this positive change. This change takes place because physical activity and exercise activate the production of a hormone, endorphins. This hormone is located in the brain and serves as a pain killer. Endorphins have a beneficial effect on sleep; good sleep reduces the effects of stress.
So, engaging in aerobic exercise, for example, can help you reduce the tension in your body, improve your mood, improve sleep quality and reduce your level of anxiety. Going on a long brisk walk or cycling in a clean environment can produce similar benefits.
How does social support reduce the effects of stress?
Having appropriate social support can help combat the effects of stress. The positive connection that we have with others, including neighbours, groups, and our community, is what we refer to as social support. Researchers have shown the quality of our social support, rather than the number of connections that we have, is essential to reducing the effects of stress and enhancing our health.
A strong and positive social support can help reduce the effects of stress like depression and help in the recovery from a stressful or traumatic experience.
Whatever the source of your stress, whether genetic or environmental, positive and consistent social support can be beneficial in tackling the effects of stress.
How does altruism provide a buffer against the effects of stress?
Altruism or helping behaviour can result in a positive, healthy life and longevity. Research has 
shown that supporting those close to us and those we value can cause us and those that we help live longer because doing so reduces the effects of stress.
Volunteering in community projects is a form of altruistic behaviour that has desirable outcomes in those with stressful life.
How does mindfulness help the effects of stress on the immune system?
Mindfulness is a form of meditation that focuses your mind on being alert and aware of the surrounding events in your daily life. There are many reports that mindfulness practice has a positive impact on well-being.
Recent research has shown mindfulness has positive outcomes in reducing the known effects of stress, including inflammation, immune system degradation, and ageing. However, further research continues on how mindfulness has such effects.
How does regular exercise help reduce the effects of mental stress?
As stated earlier, exercise can reduce the effects of stress. We have mentioned how endorphins are released in the brain when you engage in vigorous exercise.
can create a flight or fight response identical to an acute stress reaction. By doing so, the practice helps prepare the body for similar stress situations in the future, offering a form of ‘inoculation’.
Engaging in a vigorous exercise also helps the brain focus more on the body changes and less stressful thoughts and stress-related tension.
Exercise can improve your mood and provide you with positive energy that helps increase self-esteem.
To get your exercise plan work for you, commit publicly by informing your family or friends and if possible, ask them to join you.
