Navigating stressful situations is a part of life for everyone. It’s how our bodies react when we perceive danger in our environment. But the more you know about how to neutralize stress, the better prepared you’ll be to cope when it hits.
In this post, we’ll discuss what happens to your body when you get stressed, common triggers, long-term effects of chronic stress, and things you can do to reduce it in your life. We’ll also note where to get medical assistance if your stress levels become too overwhelming.
Common Triggers of Stress
We all know the feelings: chest tightening or our head beginning to pound when circumstances beyond our control bring stress into our everyday world.
It may be something trivial like a traffic jam or something more serious like a job loss. Sometimes, it’s such a part of the fabric of our lives, we don’t even realize it’s getting to us. Here are some common triggers of stress that can impact your well-being:
- Election anxiety
- Financial worries
- Relationship issues
- Demands of parenting and childcare
- Negative interactions on social media
- Challenges at work
- Illness in the family
- Natural disasters
- Survival of an accident
- Injury or ongoing physical issues
- Crime in your community
- Alcohol or drug addiction
- Loneliness or isolation
- Military deployment or PTSD from service
- Trauma
- Climate change
- The state of the world
That list isn’t comprehensive, but any or all of the above can have a significant impact on your mental and physical health.
How Your Body Responds to Stress
When you experience stress, your body releases hormones that activate your nervous system. This may result in symptoms such as irritability, exhaustion, anxiety, insomnia, stomach aches, skin conditions (such as acne), panic attacks, hyperventilation, hives and more.
One of the most common issues experienced from stress is a tension headache. It results from tense muscles in the face, head and neck, and can cause pressure around the forehead, scalp tenderness, and mild to moderate pain.
Most of these symptoms are short-lived. But if the root cause of your stress is prolonged and chronically disrupts your peace of mind, you may experience more serious long-term health effects.
Long-term Impact of Stress on the Body
Being stressed out for long periods of time can build up and result in more severe issues than an occasional headache. Extended bouts of stress (also called chronic stress) can cause any or all of the following health issues:
- Depression & anxiety
- Chronic sleep problems
- Stomach ulcers
- High blood pressure
- Heart Arrhythmia
- Heart disease and/or heart attack
- Stroke
- Asthma or arthritis flare-ups
- Eczema or psoriasis
- Low libido
- Fertility issues
- Weight fluctuations
- Irritable bowel syndrome
Although the above issues are treatable, taking steps to prevent them from happening can benefit your mental and physical health in the long term.
With proper stress management, the likelihood of developing these long-term symptoms can be greatly reduced.
How to Reduce Stress
There are many things you can do to lower stress. Among the most effective are:
Get enough sleep.
If possible, sleep 7 – 8 hours each night to give your body time to regenerate and recharge for the day ahead.
Pay attention to nutrition.
Fuel your body with healthy foods rich in vitamins, and avoid eating processed foods high in sugar. Your physical body will be stronger and less susceptible to many stress-induced illnesses.
Limit alcohol consumption.
Although drinking beverages like red wine in moderation may have health benefits, the important part is to enjoy a minimal amount. Anything in excess can compound stress instead of reducing it.
Exercise regularly.
Establish a routine of getting 150 minutes or more of physical activity every week to boost your endorphins, strengthen your immune system, and even improve brain health.
Make social connections.
Offer support to family and friends you care about, and be open to receiving their support in return. Having strong emotional bonds with others can act as a vital safety net during challenging times.
Practice mindfulness.
Whether you meditate, pray, do breath work or create art, establish a regular practice that helps you achieve a calm and peaceful state of mind.
Get Help From a Medical Provider
If you need support to reduce stress, and guidance on where to start, WWMG’s primary care providers are here to help. We offer in-person and telehealth appointments for physical and mental health concerns.
If needed, our providers can write a referral to a psychologist for additional support. Request an appointment with WWMG primary care today. We’re here to help.