Types of stress and What you can do to fight them

Stress activates the small part behind the brain known as the hypothalamus. The hypothalamus secretes hormones that trigger our fight or flight response. As per studies, the primary hormone released is cortisol which increases the glucose levels in our bloodstream. This enables the body to efficiently carry out the brain and muscle repair functions. At the same time, it inhibits inessential functions such as the reproductive and digestive systems. more information meet Best Psychiatrist doctor Pimpri-Chinchwad

The second stress hormone- adrenaline- makes it easier for the muscles to use the increased glucose level in your bloodstream. The bodily functions return to normal once the stressful event has passed.

A small amount of stress is considered positive. For example, if one has an exam the next day, positive stress will help students in avoiding procrastination and take action for the test. However, too much stress can have a negative impact on our health including anxiety disorders, depression, burnout, digestive problems, obesity, and heart disease among others. In this article, we will cover the types of stress management and tips to fight stress. More

Hence, in order to counter stress, let us now have a look at the types of stresses:-

Types of stress

1. Acute Stress

Acute stress occurs when one is faced with a new challenge or situation. It is usually short-term and can also give us a feeling of joyousness. For example, the exhilaration we experience when going on a roller coaster ride. The bodily functions return to their normal state once the stress is over.

Symptoms of acute stress include:-

Pupil dilation - Our pupils dilate in order to see the surroundings more clearly and make appropriate use of a fight or flight response.
Heart rate increases - Our heart rate increases which might also be unsettling.
Perspiration - Our body temperature rises causing us to sweat.
Fast and heavy breathing - This breathing mechanism helps introduce more oxygen in our bloodstream helping us to choose between fight or flight.
Anxiety - It is a feeling of worry that makes the stress worse.
Emotional ups and downs - There are a lot of mood swings during stress.
Poor sleep - Stress makes it difficult to sleep.

2. Episodic acute stress
Acute stress when happens over a long period of time is known as episodic acute stress. Due to its repetitive nature, one doesn’t get time to return to a normal state.

Symptoms of episodic acute stress include:

Muscle tension safeguards our body against injury and pain. In episodic acute stress, the muscles don't get the necessary time to return to a normal state.
Feeling overwhelmed hinders our ability to return to a positive state of mind.
Uncontrolled anger and irritability - Our anger is often misdirected and we might lash out at the slightest of provocations.
Migraines - As a result of muscle tension, there are chances of migraines.
Hypertension - Due to recurring stress, the blood pressure soars. Hence, it is advisable to get a blood pressure check by a professional

3. Chronic Stress

It is the result of long exposure to stress. For example, altercations in the family, living in a high-crime neighbourhood, etc.

Symptoms of chronic stress include:

Weight gain
Insomnia
Panic attacks
Chronic headaches, mostly more than 15 days a month
Emotional fatigue

What Causes Stress?

Stress can arise from various factors, including:

Past traumatic experiences, abuse, or sudden unexpected events can lead to stress.
Dealing with health problems, chronic illnesses, or caring for a sick family member can cause stress.
Significant life changes such as moving, starting a new job, getting married, or experiencing a loss can induce stress.
Pressure, demands, deadlines, excessive workload, or academic pressure can lead to stress.
Concerns about financial, debts, or financial instability can be a significant stressor.
Difficulties in relationships, conflicts, or family issues contribute to emotional stress.
Stress can also stem from exposure to noise, pollution, or uncomfortable living conditions.

Understanding the sources of stress and finding healthy ways to cope with them is crucial for managing stress levels and maintaining overall well-being.

Consequences of Stress

The consequences of prolonged or chronic stress can impact various aspects of both physical and mental health:

Anxiety disorders: These are characterised by an inability to manage emotional reactions in various situations. These disorders often involve ongoing fear and worry, hindering everyday functioning. Panic disorders and post-traumatic stress disorder (PTSD) are included within this category, leading to long-term physical health implications due to increased stress levels.
Depression: It's a feeling of helplessness, sadness and decreased self-esteem, no motivation, no energy, and no creativity. It impacts thoughts, emotions, and behaviours, impairing daily functioning and causing disinterest in previously enjoyed activities.
Burnout results from prolonged stress, causing mental, emotional, and physical exhaustion, often accompanied by self-doubt, detachment, and a negative perspective.
Stress can influence the pace of food movement in the intestines, potentially leading to digestive issues such as irritable bowel syndrome, inflammatory bowel disease, and ulcers. Stress has also been linked to weakening the intestinal barrier, affecting the immune system.
Chronic stress elevates adrenaline and cortisol levels, contributing to heart-related problems. This can lead to high blood pressure and arterial hardening, straining the heart and limiting blood and oxygen supply.
Stress-induced eating changes can result in both overeating and undereating. Stress eating may lead to obesity and related health problems, while chronic stress causing reduced food intake may result in undernourishment.
Stress must be managed by healthy coping mechanisms such as exercise, relaxation techniques, seeking social support, and practising meditation to reduce its negative influence on health and well-being. Seeking expert support or counselling when stress becomes unbearable is also recommended.

Ways to fight stress

Let us now have a look at the various ways to relieve stress

Exercise - Exercising is one of the most effective ways to manage stress. It releases serotonin, dopamine, and endorphins among a variety of hormones. This helps regulate our mood and takes us to our original state.
Healthy lifestyle - As per studies, 30 minutes of exercise is mandatory for every individual to maintain a healthy lifestyle.
Utilise mindfulness - Mindfulness and relaxation breathing techniques can be utilised by everyone to manage stress effectively. Utilising our five senses to immediately gain control over our negative feelings and deep breathing to let go of any detrimental thought processes is an efficient way to cope with stress.
Try therapy and coaching - Another way to handle our stress is to seek professional help. Gaining different insights and perspectives into our own functioning helps us regulate stress-causing hormones.
Time management - Noting down our stress triggers and also managing our time usefully can help reduce our stress. Finding the right work-life balance and doing things we love makes us mentally healthy.
Spend time in nature - Taking time off from our normal routine and spending it in nature helps us with stress. Sunlight, self-care routine, and fresh air inhibit the effect of stress-causing agents.
Eat healthily - Following a proper diet ensures that our body gets the right amount of nutrients which is a prerequisite to healthy and happy living since a good diet plan also stabilises our mood.
Spend time with friends and family - Being with the right social circle is a major step in managing stress. With good company, we also tend to let off our negative feelings and it helps in stress management.
Best Psychiatrist Specialist doctor in Pimpri-Chinchwad

Conclusion

As we have seen, stress is a major issue in the fast-paced world but identifying it by supervising its effects and then taking necessary steps to manage it can make us more healthy, happy, and wise. We should also know our triggers and take precautionary steps against them so that we can evade stress.