What triggers stress?
Stress ignites the body’s "fight-or-flight" mechanism. It unleashes a wave of neurotransmitters and hormones
such as adrenaline and cortisol, placing us on high alert: heart rate accelerates, breathing intensifies, and
muscles become taut. The stress response is designed to supply the burst of energy necessary to confront a
danger or escape to security.
Regrettably, we often interpret numerous routine scenarios as life-threatening, even when they aren’t. These
responses activate our fight-or-flight mechanism, causing our stress levels to rise.
Multiple stressors exist, including:
- financial difficulties
- excessive responsibilities
- lack of job satisfaction
- extended working hours
- experiencing harassment at work or school
- job loss
- bereavement
- relationship termination
- injury
- feelings of guilt regarding actions or inaction
- being victimized by a crime
- witnessing or experiencing violence
- encountering reminders of past traumas.
What are some indicators of stress?
Each time the fight-or-flight mechanism is triggered, it inundates the body with stress-related hormones. Over
time, frequent activation of this response — whether acute or chronic — takes a toll on physical health.
Stress can present as persistent daily health issues such as headaches, stomachaches, chest pains, nausea, and
digestive distress. Individuals under stress may also face emotional challenges like irritability, concentration
difficulties, and social withdrawal.
Studies indicate that chronic stress can lead to hypertension and may alter the brain, potentially resulting in
anxiety, depression, and addictive behaviors.
Additionally, it can modify the immune system, leading to chronic low-grade inflammation. Over time, this
may lower resistance to various stress-related illnesses, including cardiovascular problems, digestive
disorders, and asthma, while also accelerating the aging process. Changes in the immune response due to
stress can further heighten susceptibility to colds and other common viral illnesses.
Other problems worsened by stress include:
- Obesity. Studies show that chronic stress may directly lead to obesity by increasing appetite and the urge to
eat, often resulting in stress-induced eating. Stress can also disrupt sleep and diminish the motivation to
exercise, both contributing to weight gain.
- Hives. Stress can cause hives, a frequent skin rash, and can provoke flare-ups of other skin ailments such as
eczema, rosacea, and psoriasis.
How can you alleviate stress?
Effective stress management strategies exist to both prevent and alleviate stress. For instance:
- Relaxation methods. Employing techniques that activate the relaxation response can help neutralize the
impacts of chronic stress by slowing breathing, easing muscle tension, and reducing blood pressure.
Numerous ways exist to trigger a relaxation response when feeling stressed. For example:
- Form a tight fist, hold it for 20 seconds, then release. Repeat several times, focusing on how your body feels
during tensing and relaxation.
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- Inhale deeply, filling your lungs and abdomen. Exhale slowly. Repeat until you feel your body loosening up.
- Concentrate on a single positive word or brief phrase. Recite it while breathing deeply for five to ten
minutes.
- Practice a "box breathing technique" for a few cycles: inhale for a count of four, hold for four, exhale for
four, then wait for four before restarting the cycle.
- Mindfulness. Mindfulness entails being wholly present in the moment without excessive judgment,
reactivity, or overwhelm, aiming for self-awareness and transcendence in daily life. Mindfulness can be
practiced in everyday activities or through specific exercises.
- During your day, engage your senses fully. Pay attention to what you see, hear, smell, feel, and taste in any
task. Notice your thoughts and emotions alongside each sense.
- Try a mindfulness exercise by sitting quietly with your eyes closed. Take several slow, deep breaths while
focusing your awareness on your breath. When your thoughts drift, gently redirect them back to your breath.
Continue this for five to ten minutes. Finally, expand your awareness to employ your five senses and engage
in the moment, observing your thoughts and feelings without judgment.
- Yoga. Yoga and similar mind-body practices, like Qi Gong and Tai Chi, promote mental and physical
relaxation. The bodily postures help strengthen and release tight muscles. Yoga integrates movement with
deep breathing and mental focus, counteracting the physical effects of stress and allowing for a responsive,
rather than reactive, approach to stress.
- Exercise. Routine physical activity elevates endorphin levels (the feel-good hormone) and lowers stress
hormones such as adrenaline and cortisol. Exercise also boosts mood and energy levels while diverting
attention from worries. Any form of exercise is beneficial.
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