Stress on Health and
Simple Strategies to Cope

→ YOUR PATH TO A HEALTHIER, BALANCED LIFE

Bikash is a man of grit and determination. To the world, he presents himself as thriving, a testament to his enduring spirit. Working for top company in general insurance sector, once rode the wave of a first quarter victory. But the tide turned quickly for his team. The next two quarters, Q2 and Q3, didn’t hit the high notes they were supposed to, rather ended short, and Q4’s opening act wasn’t singing any better. The pressure was mounting, with the Vice President hinting at demotions and reduced variable pay, or even job loss as a consequence of underperformance. To top it off, peer pressure was an unspoken yet heavy burden on his shoulders.

It was about 4 months he moved into a new apartment taking a hefty mortgage, enrolled his son in one of the city’s top schools. Then there are weekend treats and parties with friends and peers, fancy lifestyle and topped it off with a big new car. After all you need people to see you are doing well.

The weight of expectation and the demand to perform are relentless, both at work and at home. What one fails to realize is that the stress keeps pilling up and with the burden of stress on health without effective management he is silently putting himself at risk.

Unfortunately Bikash Raha isn’t an exception. It is the story of most of his peers and individuals working in IT, Finance, Media and other high performance sectors. And with working women and working mothers it is much more. People are living by the sword and dying by it. It is just that they do not realize and keep running the race with literally nothing to brace in term of health and wellbeing.

“Men spend their health in search of wealth, they work their fingers to the bone; then spend their wealth in search of health, and all they get is the stone.’ My mother use to recite this poem to me as a child and the ideology has stuck with me throughout my entire life. ”

– Jonathan Eisler

What is Stress?

Stress is a natural response to the demands and pressures of life. It’s the body’s way of reacting to a challenge, whether that be a physical threat or a demanding situation. When faced with stress, the body releases hormones like cortisol and adrenaline, triggering the “fight or flight” response.

While some stress can be motivating (Eustress), chronic stress can have negative effects on both physical and mental health (Distress).

STRESS IS YOUR RESPONSE TO A STRESSOR

STRESSOR + POTENTIAL POSITIVE RESULT = GOOD STRESS

STRESSOR + NO POTENTIAL POSITIVE RESULT OR NEGATIVE OUTCOME = DISTRESS

General Adaptation Syndrome (GAS) is a concept introduced by Hans Selye back in 1936, describes how the body responds to stress. It consists of three stages – alarm, resistance, and exhaustion. Though there are actual six stages, the three are most common:

Alarm Stage:

In this initial stage, the body recognizes a stressor, and the “fight or flight” response is activated. This is where the body prepares itself to confront or escape the stressor. Physiological changes occur, such as increased heart rate and heightened alertness.

Resistance Stage:

If the stressor persists, the body enters the resistance stage. Here, physiological changes stabilize as the body tries to adapt to the ongoing stress. It attempts to find a balance between managing the stress and normal functioning. However, the body remains on alert, and prolonged exposure to stress during this stage can lead to negative health effects.

Exhaustion Stage:

If the stressor persists for an extended period without relief, the body enters the exhaustion stage. The body’s resources become depleted, and it can no longer cope with the stress effectively. This stage is associated with a decline in physical and mental health, making the individual more susceptible to illnesses and other health issues.

Understanding these stages can help individuals recognize and manage stress effectively, promoting overall well-being.

Can eustress be counter-productive?

Though eustress is often considered positive stress resulting from exciting or challenging situations, it can become counterproductive under certain circumstances. Eustress is typically associated with motivation, increased energy, and improved performance. However, when the intensity or duration of eustress becomes excessive, it may transform into distress, which is negative stress.

Here are a few ways in which eustress can become counterproductive:

Overwhelm: Excessive challenges or excitement, even if positive, can overwhelm an individual. When the demands surpass one’s coping abilities, the positive effects of eustress can diminish, leading to stress-related issues.

Burnout: Prolonged exposure to high levels of eustress without adequate rest or relaxation can contribute to burnout. This may result in physical and emotional exhaustion, negatively impacting overall well-being.

Health Issues: Continuous exposure to high levels of stress, even if initially positive, can contribute to various health problems. These may include cardiovascular issues, compromised immune function, and other stress-related ailments.

Impaired Performance: Contrary to the intended positive effects, excessive eustress can impair cognitive function and decision-making. This may lead to decreased performance and productivity over time.

	Eustress	Distress
Duration	often short-term, with a clear solution or a way out of the situation	can be short-term or long-term
Difficulty	more likely to feel challenging but manageable	more likely to feel unmanageable or overwhelming
Emotions	may include frustration or worry, but also fulfillment or happiness	more likely to include anxiety, panic, or hopelessness
Self-efficacy	usually occurs in situations where a person feels confident, or self-efficacy is high	often occurs in situations where a person’s perceived self-efficacy is low
Physical well-being	less likely to affect physical health, although occasional eustress may actually improve it	more likely to affect physical health, especially if the distress is chronic

Source: Medical News Today | Eustress Vs Distress

Effect of stress

Stress is a natural response that can occur both physically and mentally when we experience certain events in life.

In immediate and short-term situations, stress can actually be beneficial to your health, as it helps you cope with potentially serious situations. When your body senses stress, it releases hormones that increase heart and breathing rates, and prepare your muscles to respond.

However, when the stress response doesn’t stop firing and stays elevated for longer than necessary, it can negatively impact your health. Chronic stress can cause a variety of symptoms and affect your overall well-being. Some of the symptoms of chronic stress include:

Headaches: Stress can trigger and intensify tension headaches.
Increased Depression: Chronic stress can wear you down emotionally and lead to depression.
Heartburn: Stress increases the production of stomach acid, which could lead to heartburn or make it worse.
Insomnia: Stress makes it harder to fall asleep and stay asleep, which can lead to insomnia.
Rapid Breathing: When you’re stressed, the muscles that help you breathe tense up, which can leave you short of breath.
Weakened Immune System: Long-term stress weakens your Immune system’s defences, leaving you more vulnerable to infections.
Risk of Heart Attack: Over time, an increased heart rate and high blood pressure damage your arteries, which could lead to a heart attack.
High Blood Sugar: Stress causes your liver to release extra sugar (glucose) into your bloodstream, which over time puts you at risk for type 2 diabetes.
Pounding Heart: Stress hormones make your heart pump faster so that blood can quickly reach your vital organs and limbs.
High Blood Pressure: Stress hormones tighten blood vessels, which can raise your blood pressure.
Fertility Problems: Stress interferes with the reproductive system in both men and women, and may make it harder to conceive.
Erectile Dysfunction: Your brain plays an important part in the process of getting an erection. Stress can interfere with this process.
Missed periods: Fluctuating hormones can throw your menstrual cycle off, or in severe cases stop it altogether.
Stomach-ache: Stress affects your body’s digestive system, which can lead to stomach-aches, nausea, and other tummy troubles.
Low Sex Drive: Stress and the fatigue that often comes with it can take a toll on your libido.
Tense Muscles: Stress makes muscles tense up, and chronic stress can lead to tension-related headaches and backaches.

Stress on health – the signs

There is a difference between a stressor and stress itself. A stressor can be a person, place, or situation that causes stress. Stress is the actual response to one or a combination of these stressors.

Various situations can lead to stress. Common stressors include,

Work overload at workplace
Conflict in relationships
Increased work responsibilities
Rising demands
Financial strain
The loss of a loved one
Health problems
Relocating to a new place
Exposure to traumatic incidents

Recognizing the signs of stress is the first step in managing its negative effects. Some common physical, psychological, and emotional signs of chronic stress include

A rapid heart rate
Elevated blood pressure
Feeling overwhelmed
Fatigue
Difficulty sleeping
Poor problem-solving
Fear that the stressor won’t disappear

Persistent thoughts about one or more stressors, and changes in behaviour such as,

Social withdrawal
Sadness
Frustration
Loss of emotional control
Restlessness
Self-medication.

Preventive Healthcare Save Lives – Get Regular Health Check-ups

Healthy ways to cope stress on health

Feeling emotional and nervous or having trouble sleeping and eating can all be normal reactions to stress. Here are some healthy ways you can deal with stress:

Manage News Consumption

Limit exposure to news, especially on social media.
Check news a couple of times a day.
Disconnect from electronic devices for breaks.

Self-Care Practices

Eat healthy, balanced meals.
Exercise regularly.
Ensure adequate sleep.
Manage stress with breaks when needed.

Physical Well-being

Practice deep breathing, stretching, or meditation.
Avoid excessive alcohol, tobacco, and substance use.
Maintain routine preventive measures recommended by healthcare providers

Unwind and Enjoy

Make time for activities you enjoy.
Find ways to unwind and relax.

Social Connection

Talk to trusted individuals about concerns and feelings.
Connect with community or faith-based organizations.

Avoid Substance Use

Steer clear of drugs and alcohol to prevent increased stress

Seek Medical

Consult with a psychologist.
Go for regular health check-ups so keep tab on the effects of stress on your health.

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At North City Diagnostic Center we offer personalized testing schedule that aligns with your medical history and risk factors. Consistent monitoring can be invaluable for early detection and effective management of arthritis. It’s not just about how often you test but making sure that the tests are aligned with your overall health profile for maximum benefit.

References

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