Stress is a natural response of the body, but, if excessive, it can cause serious damage to your health and organism
With a hectic schedule and an intense volume of information coming from everywhere, it’s virtually impossible not to feel stressed. Stress, in fact, is the body’s natural response to difficult situations. However, when it occurs frequently or even chronically, it puts physical and mental health at risk.
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Luana Ganzert, a psychologist specializing in emotions, explains that stress can arise when we face physical, emotional or mental pressures that require more than we are used to dealing with. “These pressures, or ‘stressors,’ can range from tight deadlines at work to significant life changes, health problems, or the accumulation of tasks deemed important,” she says.
The sensation is nothing more than a biological response. This is because, when we are faced with these situations, the body releases hormones such as cortisol AND adrenalinepreparing to react.
“This can be helpful in dangerous situations, but if it becomes chronic or excessive it can negatively impact our physical and mental health. This is why it is important to learn to manage stress and adopt practices that help maintain a healthy and intact balance”, warns the specialist.
Cortisol: the stress hormone
Cortisol is the main hormone associated with stress, as it helps us prepare to face challenges. When we face a stressful situation, the brain signals the adrenal glands to release cortisol into the bloodstream, explains Luana.
“The effects of cortisol are wide-ranging and affect both the body and the brain. In the body, it helps raise blood sugar levels for quick energy, increases blood pressure, and temporarily suppresses non-essential functions such as the immune system and digestion,” he says.
In the brain, cortisol plays an important role in regulating mood, memory, and response to fear or stress. “In acute situations, it can improve our ability to concentrate and cope with challenges. However, when cortisol is released chronically, it can have harmful effects, negatively affecting memory, brain function, and contributing to mood disorders, such as anxiety and depression”, warns the psychologist.
According to Luana, the key is balance. Cortisol is essential for our survival, but when it is in excess it can have negative effects on our physical and mental health. Therefore, it is important to learn to manage stress and seek a balanced lifestyle that gives meaning to the life you have chosen to live”, says the professional.
Impact on health
According to the psychologist, chronic stress keeps the levels of these hormones high for a long period, affecting our body in different ways. According to her, long-term effects include:
- Sleep problems;
- Fatigue;
- Irritability;
- Difficulty concentrating;
- High pressure;
- Weakening of the immune system;
- Digestive disorders.
Additionally, chronic stress is associated with more serious health conditions, such as heart disease, diabetes, and mental disorders, such as anxiety and depression, adds Luana.
“In summary, stress becomes harmful when we are unable to control it or when we are constantly exposed to stressful situations, which lead to physical and emotional imbalances that negatively affect our quality of life. Therefore, it is essential to learn to manage it in a healthy way and seek support when necessary,” warns the professional.
When stress leads to mental health problems
Stress and mental health are interconnected in many ways. This is because chronic or excessive stress can play a significant role in the development of mental health problems such as anxiety and depression. Luana explains the relationship:
When we deal with stress for a long period of time, levels of stress hormones such as cortisol can remain elevated. This can affect the chemical balance of the brain, affecting neurotransmitters such as serotonin, which are directly related to mood and emotions.
Anxiety can be triggered or exacerbated by chronic stress, leading to constant worry, nervousness, and excessive fear. On the other hand, prolonged stress can also increase vulnerability to depression, as it affects perceptions of well-being, self-esteem and the ability to cope with challenges.
“It is important to understand that each person responds to stress in a unique way and not all stress will result in mental health problems. But it is crucial to recognize the connection between stress and mental health so that you can adopt effective stress management strategies and seek support when needed. Self-care and seeking professional help are important steps in maintaining good mental health”, emphasizes the specialist.
10 tips to fight stress
There are several strategies that can help combat stress and promote well-being. The expert provides some tips that can help:
1. Physical exercise: Exercising regularly, such as walking, running, yoga or dancing, can release endorphins, reducing stress and anxiety levels.
2. Relaxation techniques: Try relaxation techniques such as meditation, deep breathing, mindfulness, or muscle progression to calm your mind and body.
3. Healthy eating: Maintain a balanced diet full of fruits, vegetables, whole grains and foods rich in omega-3s, which can help fight stress.
4. Adequate Sleep: Make sure you get good quality sleep, getting enough sleep to feel rested and energetic during the day.
5. Time Management: Organize your time effectively, setting priorities and avoiding task overload. A well-structured schedule can reduce feelings of overwhelm.
6. Enjoyable Activities: Make time to do things you enjoy, whether it’s reading, listening to music, cooking, or any hobby that gives you happiness and stress relief.
7. Social Connections: Stay connected to friends and family, as social support is key to dealing with stress. Sharing feelings and worries can ease the emotional burden.
8. Limit exposure to stress: Whenever possible, avoid situations or people that increase your stress. Set healthy boundaries and learn to say no when necessary.
9. Seek personal development: The practice of self-development can help you reduce stress, increase self-care, and slow you down without losing focus on your goals.
10. Seek professional help: If stress persists or becomes overwhelming, consider seeking help from a mental health professional, such as a psychologist or psychiatrist.
Emotional management in stress control
Finally, Luana says that learning emotional management techniques, such as emotional intelligence, can be valuable. “This involves recognizing and understanding your emotions and developing the skills to deal with them in a healthy and constructive way,” says the psychologist. According to her, the goal is not to completely eliminate stress, but rather to learn to manage it and find a healthy balance in one’s life.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
