Stress is an unavoidable obstacle that everyone will face. Your physical health, mood, and behavior can all be negatively impacted by stress [7]. Muscle tension, stomach cramps, headaches, restlessness, chest pain, over or undereating, angry outbursts, irritability, lack of motivation, and fatigue are just some examples of the effects of stress [7]. When you experience any of these symptoms, your first thought is probably to take an over-the-counter medication for a quick fix or maybe you don’t even recognize an issue at all. However, the effects of stress on the body should not be ignored. There are 3 types of stress, all that can impact our bodies differently [3,5].
Acute Stress
This type of stress happens several times a day, but it tends to be resolved quickly [4]. Examples could be being stuck in a bad traffic jam, arguing with a spouse, having a big presentation at work, or getting a speeding ticket [3,5]. These events can increase your heart rate and blood pressure, causing headaches or sweating [5]. However, these effects do not tend to last very long.
2. Chronic Stress
When acute stress happens too frequently or lasts longer than one event, it might be considered chronic [3,5]. Transitions or events that take a long time to plan or execute like moving, a wedding, a death in the family, or starting a new job would be classic chronic stressors [3,5]. The symptoms of chronic stress can also include headaches or high blood pressure, but they tend to last longer [3,5]. Fatigue, eating issues, social withdrawal, mood changes, difficulties sleeping, substance abuse, and muscle tension are some possible symptoms of chronic stress [3,5,7]. However, these symptoms can also lead to more serious health issues like diabetes, heart disease, skin problems, menstrual problems, and obesity [6].
3. Traumatic Stress
Traumatic stress can occur when someone experiences a life-threatening event, such as an assault, a severe weather event, or war [3]. The events that can lead to traumatic stress are often the causes of someone developing post-traumatic stress disorder (PTSD) [3]. While not everyone who experiences a life-threatening event will develop PTSD, it is important to consider the stress that the trauma and residual effects cause [3]. Traumatic stress is not PTSD [3,8]. Traumatic stress can be a symptom of PTSD when other symptoms are present, such as flashbacks of the trauma, trouble remembering the event, being easily startled, or other alterations in arousal, reactivity, mood, cognition, or intrusive or avoidant thoughts [8].
These different types of stress all stimulate an increased amount of cortisol in the body [3]. Cortisol probably sounds familiar to you, because it is one of the most well-known stress hormones [3]. This hormone is what gives you a sudden burst of energy in a stressful situation because it raises your blood sugar while also regulating your blood pressure and suppressing inflammation to give your immune system a boost [3]. During stressful events, the effects of cortisol are really beneficial! They help your body prepare to take on whatever comes next and tells your brain to prioritize your survival [3]. Normally, once the stressor or feeling of being threatened passes then your body turns off this stress response and your cortisol levels will return to normal [2]. When stressors are chronic or complex and always present, your body can’t turn off the stress response and your cortisol levels will stay elevated long-term, even though the perceived threat has passed [2]. This is when cortisol can start disrupting normal body processes [2].
When your body gets used to having excess cortisol in your blood, it can start to weaken your immune system and result in chronic inflammation [2]. This inflammation can be the culprit for many negative symptoms of stress: muscle tension, headaches, stomach problems, or sleep issues [2,7]. Cortisol is also involved in regulating the sleep cycle and having high cortisol levels in the evening can make sleep seem like a distant goal [1,2]. This is a double-edged sword, as sleep deprivation also increases cortisol [1]. The combined effects of elevated cortisol cumulate to accelerate the aging process [1]. By aging faster, the neural networks in the brain start to deteriorate quicker, making it more vulnerable to developing Alzheimer’s [1]. One study found that people who had higher levels of cortisol in their salvia experienced cognitive decline sooner and faster than those with low cortisol levels [1]. This means that being stressed chronically significantly increases the odds that you develop Alzheimer’s [1,2]!
Here is some good news! Stress management is possible and there are plenty of ways to work on lessening the stress in your life. Even if you can’t completely cut out the stressor, you can learn coping skills to lower the stress caused by it. Take a look at the tips for lowering stress below and pick just one to try this weekend! Take some time for yourself, because you (and your brain) have earned it!
Have a really good laugh! We have talked about how social connections and laughing with those around you can help you live longer, but laughing also helps lower cortisol levels [2, 3]. Whether it is with someone you love or on your own, watch a comedy or a funny cat video and let out a really big belly laugh [2]!
Keep a journal. Writing can help you process your stressors and might even help you find a solution to tackle what is bothering you [4,7]. Regardless, letting out all your negative thoughts and feelings can help lift a heavy weight off your shoulders.
Exercise regularly. Setting aside time for yourself to exercise can help you take a break from life while also benefiting your body and brain [4]. Exercising lowers cortisol levels and can help you sleep better- which can be very beneficial when you feel like your brain is still running at full speed at bedtime [2,4]. Some people also find that exercise helps clear their head and they can problem solve better when they are moving! One of my personal favorites is to attend a step exercise class. You get so focused on counting the beats and taking the right steps that it is impossible to think about anything else!
Set aside time for your favorite hobbies. Stress has a lot of causes, but in reality most of the causes are a result of a factor outside our control. Take back your time and dedicate even 15 minutes of your day to reading, a puzzle, listening to music, drawing, or whatever else you like to do [7].
Find a relaxation technique that works for you [4,7]. There are plenty of different choices for relaxation exercises these days so you can try many until you find the right fit for you. Some people prefer modern meditation apps while others are old-school and prefer books, like daily devotionals. Yoga is also a great option to move your body while you relax your mind! As a bonus, attending a yoga class could help you make connections and find a support system. Reaching out to others is another great way to combat your stress so think of yoga class as a double win [7]!
In the end, no one likes stress. It makes you feel yucky, both physically and emotionally, and tries to make you feel alone. Invest in your brain’s future by investing in yourself now! Don’t let the stress of today steal your ability to remember all your good memories in the future.
Sources
[1]. Ávila-Villanueva M, Gómez-Ramírez J, Maestú F, Venero C, Ávila J, Fernández-Blázquez M. The role of chronic stress as a trigger for the alzheimer disease continuum. Front Aging Neurosci. 2020;12. Accessed May 27, 2022. https://www.frontiersin.org/articles/10.3389/fnagi.2020.561504/full
[2] Chronic stress puts your health at risk. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037. Published July 8, 2021. Accessed May 29, 2022.
[3]. Cortisol: What it is, function, symptoms, and levels. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/22187-cortisol. Reviewed December 10, 2021. Accessed May 27, 2022.
[4]. I am so stressed out! Infographic. National Institute of Mental Health. https://www.nimh.nih.gov/health/publications/so-stressed-out-infographic. Reviewed 2022. Accessed May 27, 2022.
[5]. Malcolm, X. The 3 different types of stress and how each can affect our health. Health Beat, Flushing Hospital Medical Center. https://www.flushinghospital.org/newsletter/the-3-different-types-of-stress-and-how-each-can-affect-our-health/. Published May 18, 2021. Accessed May 29, 2022.
[6]. Stress and your health. National Library of Medicine. https://medlineplus.gov/ency/article/003211.htm. Reviewed May 10, 2020. Accessed May 27, 2022.
[7]. Stress symptoms: Effects on your body and behavior. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987. Published March 24, 2021. Accessed May 29, 2022.
[8]. What is posttraumatic stress disorder (PTSD)? American Psychiatric Association. https://psychiatry.org/patients-families/ptsd/what-is-ptsd. Reviewed August 2020. Accessed May 29, 2022.