Stress is your body’s response to a challenging or demanding situation. 

How does stress affect the body?

1. When you feel stressed, your body automatically responds to protect itself in the following manner:
   1. The pituitary gland in the brain sends a signal (a hormone) to the adrenal glands, which are on top of the kidneys.
   2. The adrenal glands respond by releasing adrenalin and cortisol.
      1. Adrenaline makes the heart beat faster, causes blood pressure to go up and gives you more energy.
      2. Cortisol, the primary stress hormone, increases sugar, also called glucose, in the bloodstream, enhances the brain’s use of glucose and increases the availability of substances in the body that repair tissues.
2. Stress can be a short-term reaction to a situation that does not adversely affect you in the long term. It can help you accomplish tasks or prevent you from getting hurt.   
3. Chronic stress is when you feel stressed for an extended period, making you sick mentally and physically.
   1. Mentally, stress can cause anxiety, depression and panic attacks.
   2. Physically, stress can cause
      1. Heart disease: heart attacks, high blood pressure, abnormal heart rhythms and strokes.
      2. Obesity and eating disorders
      3. Menstrual problems in females
      4. Sexual dysfunction – loss of interest in sex
      5. Skin problems (acne) or hair loss
      6. Gastro-intestinal problems: nausea, diarrhoea, gastritis, ulcerative colitis, and irritable bowel syndrome

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Stress is part of every day – for everyone. How you handle it is what matters.

The greatest weapon against stress is our ability to choose one thought over another.

– William James –

How to handle stress

1. Know your stress symptoms.
2. If you have physical symptoms that worry you, it is best to see a doctor first to rule out any medical illness.
3. If stress is the cause, the doctor can refer you to a therapist or psychologist to learn new coping skills.
4. Note: Doctors usually prescribe anti-anxiety medication to help curb stress. We do not recommend relying on medication like anti-anxiety medication for stress – as most are addictive and intended for short-term use (2-4 weeks). Your body gets used to the dosage quite quickly. If you go off anti-anxiety medication, your anxiety levels can spike for a week or two – before your body adapts to not taking it anymore. It is better to learn new coping skills than to rely on medication.

It’s not stress that kills us, it’s our reaction to it. – Hans Selye –

How to cope with extreme stress

1. Regular exercise: at least three times per week for 30 minutes. (Walk, run, swim, dance, aerobics, yoga, pilates, boxing – whatever rocks your boat)
2. Sleep: Go to bed every night at the same hour, in a quiet, dark room without lights or cellphones. Ensure you get at least 8 hours of sleep. Avoid any screen time two hours before you go to sleep.
3. Stick to a healthy diet that contains enough protein and fibre. Fast foods and carbs are often easier to grab; however, they quickly make you hungry again and can cause weight gain and health problems (constipation, diabetes, gastritis, food intolerances). Drink at least 1.5 litres of water per day.
4. Plan your time and make to-do lists. To-do lists help curb stress and anxiety because tasks are easier to manage when written down. Anxiety is fear of the future. When you don’t write things down with a completion date, your mind becomes an overwhelming mess of chores and activities.
5. Me time: Set aside time daily to do something you love that relaxes you. Whether reading a book, gardening or a hobby, going outdoors, playing with a pet, watching a good movie, or having a coffee date with a loved one, it is your choice.
6. Talk about your feelings – your partner, therapist, friend or pastor. Talking helps your brain process many things that can feel overwhelming. Once you process it, it becomes more organised so that you can deal with it better.

Within you is a stillness and a sanctuary to which you can retreat at any time and be yourself. – Hermann Hesse –

References:

Chronic stress puts your health at risk – Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20046037?usg=ALkJrhjyMTp5HlEAW166IFB9QZFOZ1HPaA&p=1

Richards, K. (2016). The Urgency of Creating a Culture of Caring: Start with You! Nursing Economics, 34(3), 152-155.

It’s not stress that kills us, it’s our reaction to it – Hans Selye – The Nourishing Well. https://thenourishingwell.co.uk/its-not-stress-that-kills-us-its-our-reaction-to-it-hans-selye/

Within You. https://garybjohnston.com/2022/10/19/within-you/