Stress & Human Health Unit 1

Stress can be defined as any type of change that causes physical, emotional, or psychological
strain. Stress is your body's response to anything that requires attention or action. Everyone
experiences stress to some degree. The way you respond to stress, however, makes a big
difference to your overall well-being.
Developing a clear understanding of how stress impacts your physical and mental health is
important. It's also important to recognize how your mental and physical health affects your
stress level.

What is stress?

Stress is our psychological and physiological reaction to an event or condition that

is considered a threat or challenge.

Stress affects numerous systems within us, including our metabolism, memory, and
immune system. Have you ever gone to take an important test and forgotten the answer
to a question you know you prepared for? Or maybe you had an intense project at work,
only to come down with a cold as soon as it was finished? That’s stress making its mark.

That said, under normal circumstances, our mental, emotional, and physical state should
return to normal once a stressful event has passed. This is where mental fitness comes
into play, helping us maintain our wellness levels even when dealing with stress.

While small amounts of positive stress can help us perform better, the key is that this
stress is brief. Acute and prolonged stress may lead to long-term health problems and
exacerbate existing conditions.

The hormonal shifts behind stress

Whenever you experience something stressful, like when a car cuts you off on the
highway, your hypothalamus (a tiny region at the base of your brain) kicks off your
stress response.

Your stress response is basically an advanced, complex alarm system that sends a series
of signals to the adrenal glands. From there, your body will release various stress
hormones to help prepare your body for a fight-or-flight response.

According to the American Psychological Association (APA), the primary stress

hormone is cortisol, which increases glucose (sugars) in the bloodstream to enhance
brain and muscle repair functions. This hormone also helps your body become more
efficient by dampening nonessential functions like your reproductive and digestive
systems.

Adrenaline, one of the other main stress hormones, makes it easier for your muscles to
use the increased levels of glucose in your bloodstream provided by cortisol. Together,
these two hormones are very helpful during stressful times.
However, triggering the release of stress hormones too often can have negative effects
on your well-being. Learning to manage all types of stress, whether it’s emotional stress
from a break-up or daily annoyances like traffic, is crucial to your well-being.

What causes stress?

There are many different causes of stress, and each one can affect you
differently. If you can find the root cause of your stress, it can help you manage
and even resolve it.

Here are some of the most common reasons we experience stress.

1. Financial obligations

Not being able to meet financial obligations is a big stressor for a lot of people.
Some situations that might cause financial stress include:

Some situations that might cause financial stress include:

 The inability to pay your bills

 Long-term unemployment
 Increasing debt

2. Death of a loved one

Most of us have experienced the devastating emotional impact of the passing of

a loved one.

For many of us, it is not only grief that we feel. As well as the stress from a major
loss, some people experience a mix of other emotions
like loneliness, disappointment, and even anger.

3. Job loss

The loss of a job is not just about the loss of income. Very often, it causes our
self-confidence to take a knock as well.

In some cases, being stressed and unable to find work for a long period of time
can lead to job search depression. Feeling hopeless about your job prospects
and career path can further exacerbate stress levels.

4. Traumatic events

Traumatic events like natural disasters and car accidents are often completely
out of our control.
These kinds of unpredictable and unforeseen events naturally create a lot of
stress and even post-traumatic stress disorder (PTSD) for those that experience
them.

5. Problems at work

In today’s increasingly fast-paced world, many of us feel that we constantly have

to do more at work to keep our jobs. This compounds with the increase in time
pressure that most of us feel from today’s near-instantaneous communications.

Workplace stress can be especially prevalent among working

parents and women in male-dominated industries. Regardless of the reason,
though, constant stressors at work can cause many employees to suffer from
burnout.

6. Emotional well-being struggles

All of us are subject to low moods and experience worry. But these emotional
states can lead to chronic stress without the right emotional regulation skills.

In turn, this can develop into anxiety and depression.

7. Relationship issues

While all relationships create stress, many types of stressors are relatively mild
and easily dealt with.

It is the larger issues within relationships, such as divorce or an unhappy

marriage, that produce a lot of stress for the people involved.

What are the 3 types of stress?

There are many different kinds of stress. However, based on research studies
about the types of stress in psychology, stress can be divided into three primary
types:

1. Acute stress

Acute stress results from your body’s reaction to a new or challenging situation.
It’s that feeling you get from an approaching deadline or when you narrowly
avoid being hit by a car.

We can even experience it as a result of something we enjoy. Like an

exhilarating ride on a roller coaster or an outstanding personal achievement.

Acute stress is classified as short-term. Usually, emotions and the body return to
their normal state relatively soon.

2. Episodic acute stress

Episodic acute stress is when acute stresses happen on a frequent basis. This
can be because of repeatedly tight work deadlines. It can also be because of the
frequent high-stress situations experienced by some professionals, such as
healthcare workers.

Symptoms of stress
Stress can affect many aspects of your health and well-being, even though you
might not realize it. Here are some signs and symptoms of each type of stress.

Acute stress

1. Pupil dilation. As part of the fight-or-flight reaction, our pupils dilate to allow
more light to enter the eyes and enable us to see our surroundings more clearly.

2. Heart rate increases. This is another part of the fight-or-flight reaction that
can be disconcerting if it feels like heart palpitations.

3. Perspiration. When we are stressed, our body temperature rises, which

causes us to sweat more.

4. Fast and heavy breathing. This symptom is also part of the fight-or-flight
reaction. This aims to introduce more oxygen into the body's systems so it can
more effectively react to stress.

5. Anxiety. This is the feeling of worry and fear that results from exposure to a
stressor.

6. Emotional ups and downs. In other words, irritability and mood swings.

7. Poor sleep. Our sleep is often disrupted by our anxiety and the cocktail of
hormones produced by the fight-or-flight reaction.

Episodic acute stress

1. Muscle tension. This is meant to help our body guard against injury and pain.
When exposed to episodic acute stressors, our muscles don’t get the opportunity
to relax.

3. Feeling overwhelmed. This is the feeling of not being able to cope nor able
to visualize effective solutions to the causes of your stress.

4. Uncontrolled anger and irritability. We find ourselves lashing out more often
and with less provocation. We may also find ourselves reacting strongly to things
that normally we would tolerate.

5. Migraines. These are often the result of muscle tension. The frequency and
severity of migraines are likely to increase under episodic acute stress.
6. Hypertension. A majority of people will be unaware of having high blood
pressure. The only reliable way to detect hypertension is to have your blood
pressure measured by a health professional.

Chronic stress

1. Weight gain. This is often the result of “stress eating,” but it can also result
from long-term hormonal imbalances caused by chronic stress.

3. Insomnia. Difficulty in falling and staying asleep, often resulting in not feeling
rested from whatever sleep you did get.

4. Panic attacks. Sudden onset of feelings of fear and anxiety accompanied by

the symptoms of acute stress.

6. Chronic headaches. Frequently occurring tension headaches, generally

defined as occurring more than 15 days in a month.

7. Emotional fatigue. This manifests as feeling tired a majority of the time,

irrespective of the type of rest you’re getting or sleep.

6 consequences of stress
It should be noted that some stress, if effectively dealt with, is fine. It is unlikely
to result in long-term negative effects on your health and well-being.

But chronic stress can result in serious health problems, such as:

1. Anxiety disorders

Anxiety disorders can manifest as an inability to control our emotional

responses to situations. These disorders often involve persistent fear and worry
that hinder our ability to function in daily life.

The high-stress state that accompanies panic disorders also has serious long-
term consequences for physical health. Panic attacks, panic disorder, and
PTSD are all types of anxiety disorders.

2. Depression

Depression often presents as persistent feelings of helplessness and low self-

worth. It saps us of our motivation, vitality, and creativity. Depression is often
associated with losing interest or pleasure in previously enjoyed activities.

Major Depressive Disorder (MDD) also affects our thinking, feelings, and
behavior. It hinders our ability to function in daily life.

3. Burnout
Burnout is the consequence of chronic stress that results in feelings of mental,
emotional, and physical exhaustion.

It is often accompanied by self-doubt and a feeling of detachment from the world

with an increasingly negative outlook.

4. Digestive problems

Stress can affect the speed with which food moves through our intestines. This
can cause several digestive conditions, such as:

 Irritable bowel syndrome

 Inflammatory bowel disease
 Ulcers

It has been shown that stress can weaken our intestinal barrier, thereby
compromising our immune system.

5. Heart disease

When chronic stress results in prolonged periods of heightened adrenaline and

cortisol levels, there can be serious consequences for your heart.

High blood pressure can result in the hardening of the arteries. This requires the
heart to work harder while getting less blood and oxygen.

6. Obesity and disordered eating

Some people binge or stress eat as a result of high stress levels rather
than practice intuitive eating. When this happens over longer periods of time, it
can result in obesity, related health conditions, and eating disorders.

Other people experiencing chronic stress eat less, which can result in
undernourishment.

Signs of Stress
Stress can be short-term or long-term. Both can lead to a variety of
symptoms, but chronic stress can take a serious toll on the body over time
and have long-lasting health effects.

Some common signs of stress include: 1

 Changes in mood
 Clammy or sweaty palms
 Decreased sex drive
 Diarrhea
  Difficulty sleeping
 Digestive problems
 Dizziness
 Feeling anxious
 Frequent sickness
 Grinding teeth
 Headaches
 Low energy
 Muscle tension, especially in the neck and shoulders
 Physical aches and pains
 Racing heartbeat
 Trembling

Identifying Stress
What does stress feel like? What does stress feel like? It often contributes to
irritability, fear, overwork, and frustration. You may feel physically
exhausted, worn out, and unable to cope.

Stress is not always easy to recognize, but there are some ways to identify
some signs that you might be experiencing too much pressure. Sometimes
stress can come from an obvious source, but sometimes even small daily
stresses from work, school, family, and friends can take a toll on your mind
and body.

If you think stress might be affecting you, there are a few things you can
watch for:

 Psychological signs such as difficulty concentrating, worrying,

anxiety, and trouble remembering
 Emotional signs such as being angry, irritated, moody, or frustrated
 Physical signs such as high blood pressure, changes in weight,
frequent colds or infections, and changes in the menstrual cycle and
libido
 Behavioral signs such as poor self-care, not having time for the
things you enjoy, or relying on drugs and alcohol to cope

Causes of Stress
There are many different things in life that can cause stress. Some of the
main sources of stress include work, finances, relationships, parenting, and
day-to-day inconveniences.

Stress can trigger the body’s response to a perceived threat or danger,

known as the fight-or-flight response.  During this reaction, certain
3

hormones like adrenaline and cortisol are released. This speeds the heart
rate, slows digestion, shunts blood flow to major muscle groups, and
changes various other autonomic nervous functions, giving the body a burst
of energy and strength.

4 Main Types of Stress:

The main harmful types of stress are acute stress, chronic stress, and
episodic acute stress. Acute stress is usually brief, chronic stress is
prolonged, and episodic acute stress is short-term but frequent. Positive
stress, known as eustress, can be fun and exciting, but it can also take a toll.

Impact of Stress
Stress can have several effects on your health and well-being. It can make it
more challenging to deal with life's daily hassles, affect your interpersonal
relationships, and have detrimental effects on your health. The connection
between your mind and body is apparent when you examine stress's impact
on your life.

Feeling stressed over a relationship, money, or living situation can create

physical health issues. The inverse is also true. Health problems, whether
you're dealing with high blood pressure or diabetes, will also affect your
stress level and mental health. When your brain experiences high degrees of
stress, your body reacts accordingly.

Serious acute stress, like being involved in a natural disaster or getting into
a verbal altercation, can trigger heart attacks, arrhythmias, and even
sudden death. However, this happens mostly in individuals who already
have heart disease.6

Stress also takes an emotional toll. While some stress may produce feelings
of mild anxiety or frustration, prolonged stress can also lead
to burnout, anxiety disorders, and depression.

Chronic stress can have a serious impact on your health as well. If you
experience chronic stress, your autonomic nervous system will be
overactive, which is likely to damage your body.

Stress-Influenced Conditions

 Diabetes
 Hair loss
 Heart disease
 Hyperthyroidism
  Obesity
 Sexual dysfunction
 Tooth and gum disease
 Ulcers

Why is it good to feel stress sometimes?

Although we often refer to stress as negative, it's good to feel stressed
at times. If we never had any stress, life would be pretty dull and boring.
Imagine a video game with no bad guys! Pretty lame, right?

Positive stressors give us something to look forward to. They help us

grow and become more capable individuals. Certain stressors give the
seasons in our lives meaning, like going to college, raising small
children, or building a business.

A little bit of stress is useful in the following ways:

1. It provides you with a burst of energy

2. It can help meet daily challenges and motivate you to reach your
goals
3. It sharpens your attention and focus
4. It can help you accomplish tasks more efficiently
5. It can alert you when something isn’t right (the fight-or-flight
response)
6. It can help you build resilience to setbacks

The effects of good stress

With the right amount of good stress, life becomes more exciting. Good
stress results from engagement, which often leads to flow. Flow is
associated with higher levels of happiness and productivity. In fact,
many psychologists and coaches believe that flow is the antidote to
burnout and languish.

Here are 4 benefits of good stress:

1. You perform better and achieve more

2. You connect with others in more meaningful ways
3. You learn more about yourself
4. You challenge yourself in new ways and build your self-efficacy

Since good stress naturally leads to growth, experiencing challenges is

the surest way to develop your capacity. Famed psychologist Lev
Vygotsky felt that individuals learned best when they were faced with a
challenge just outside of their current comfort zone. He referred to this
as the zone of proximal development, or the gap between what a
person has already mastered and what they can achieve with support.

As you work to meet — and master — your current challenges, you

transform your bad stress into good stress. But that’s not all. Learning to
deal effectively with stress and how to use it to your advantage prepares you to
perform at a higher level.

When does good stress become bad?

Good stress is still stress. Too much — of any kind of stress — can lead to the
same mental, physical, and emotional side effects. It’s important to manage your
well-being or work with a professional who can help you make sure you don’t
overdo it. Here are 5 signs to look for when trying to decide if a source of stress
has become too much.

Good stress turns into bad stress when:

1. It's chronic. Even if it was once something you looked forward to, you now
feel as if there’s no end in sight.

2. You can't control it. You become unable to set effective boundaries or
manage them efficiently.

3. It prevents you from doing anything else. If the stressor takes up all of your
time or prevents you from doing other things you want to do, you may become
resentful.

4. It feels out of line with your goals. You don’t see the long-term benefit, so it
no longer feels as if the stress is worth it.

5. It comes into direct conflict with another priority or value. Having to

choose between conflicting values can make a mildly stressful situation
emotionally taxing.

Can bad stress turn into good stress?

The good news is that just as good stress can turn into bad stress, bad stress
can turn into good stress — even when the circumstances are less than ideal.
With practice, you can reframe nearly any stressful situation into a useful
learning experience.

6 ways to turn bad stress into good:

1. See the potential benefits of a situation.

Look at the situation from all angles, and reach out to a coach or therapist if
you're having trouble finding the positives. Although it may not be in line with
what you expected or wanted, many situations that seem challenging at first can
often help us grow in unexpected ways.

2. Remind yourself of your strengths.

When we stay in our comfort zone, we don't get to utilize our strengths to their
full potential. Stressful situations allow you to step into a leadership role. They
also encourage you to utilize your resourcefulness and hone your ability to grow
— and thrive — under pressure.

3. Focus on the resources you have.

Once we are ingrained in comfortable habits, we tend to take for granted the
means that we have at our disposal. Working through stress can help us look at
our assets in a new way. We often underestimate what we can do with what's
already at hand.

4. Connect with others.

Leaning on others to meet a challenge often bonds a group like nothing else.
When working towards a common goal, people often do their best and most
creative work. Collaboration allows colleagues to lean on the strength of others
to maximize their own abilities. You may find that you're able to thrive in new
ways when working with a supportive team.

5. Learn something new.

There's nothing like surprising yourself. Stress allows you to grow and learn new
ways to get things done. You may uncover creative approaches to long-standing
challenges and develop your capacity to learn. As an added bonus, learning
keeps your mind young, your mood high, and opens the door for new
relationships as you grow.

6. Expect positive growth.

What do all challenges have in common? They require growth to overcome them.
Leaders often cite the most unexpected or difficult experiences as the ones that
prepared them the most to excel. Taking every stressful circumstance as an
opportunity for growth can help transform the way you perceive and experience
stress.

Stress is inevitable, but it’s not uncontrollable. Encountering stressful challenges

is an opportunity to grow and develop your skills for continued success. While
you can’t necessarily control everything that happens to you, you can control
whether you see it as good stress vs bad stress. Your perspective will make all
the difference.