Tag Archives: chronic stress

11 Signs That You’re More Stressed Than You Think (Part 2)

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Unrestrained stress can cause a multitude of unpleasant physiological symptoms and can exacerbate nearly all health problems, both mental and physical. Is your stress level creeping higher than you realize? In our last post, we looked at such signs as negative thought loops, being your own worst enemy, being out-of-control of your emotions, unexplained fatigue and eating too much or not enough. Next up are:

  1. Your brain is a puddle of goo – If you’re finding it hard to concentrate on tasks at hand, repeating yourself unknowingly, procrastinating or forgetting every little thing, chances are you’re on stress-mode autopilot and don’t even know it. Our brains can’t function optimally when our cortisol levels are constantly on the rise.
  2. Your sleep schedule is thrown off – Most people who are chronically stressed have sleep problems. Whether you’re sleeping too much or not sleeping enough, going to bed way too late or waking up much later than you should be, you need to check in with yourself. Sleep is one of the cornerstones to good health. So, if you’re not sleeping well, figure out what’s bothering you and try to get back on track.
  3. You’re never “in the mood” – Has your libido taken a nose dive recently? If you have too much stress in your life it often impedes sexual function. When the body is in a state of hyperawareness, your cortisol levels are soaring which can seriously snuff out any desire for romance.
  4. Your head hurts – Are you getting more unexplained headaches than usual, perhaps of the tension variety? Chances are that unchecked stress is to blame!
  5. Your heart is misbehaving – Stress and anxiety can actually cause your heart to palpitate (the feeling of ‘skipped beats’, as well as race too fast (tachycardia). Have you been aware of your heartbeat lately? Does it feel like its not beating as it should? You may be anxious or stressed. It is important to let your doctor know so he or she can rule out more serious issues such as arrhythmias, but more often than not these symptoms are caused by stress.

Other symptoms of stress include stomach discomfort, aches and pains, itching or frequent colds. If you’ve been experiencing many of these symptoms, it is time for a stress tune up. Unchecked chronic stress can be a killer. It is linked to (or known to worsen) such serious conditions as depression, heart disease, autoimmune diseases, asthma and more. If you’re constantly riding a stress wave, you’re playing with fire. Check out our stress busting tips to help you lower your levels, or if you can’t seem to manage your stress, talk to your doctor about a referral to a mental health professional soon. Thanks for visiting DocChat!

 

 

Don’t Let Stress Commandeer Your Life

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It is almost impossible to find one consistent definition of stress, but it is essentially defined as “a state of mental (and physiological) tension, anxiety or worry caused by problems in your life.”

Fight or Flight

Our bodies are preprogrammed to respond to the stress of impending threats such as predators, but in our modern-day sky-scraper jungles we have different stressors than those of our stone-age predecessors. Many people nowadays are chronically stressed because they are workaholics, caretakers for sick family or chronically ill themselves, or struggling with heavy debt. When we are stressed, our adrenal glands (adjacent to the kidneys) release a cocktail of hormones including adrenaline and more abundantly, cortisol. Cortisol has been coined the “stress hormone” because of its prominent role in this fight or flight response. 

A Closer Look at Cortisol

Cortisol is a glucocorticoid hormone which is released upon waking, during rigorous exercise or during acutely stressful events. While cortisol is important for its role in warning the body of danger, it has other responsibilities as well. Registered dietitian and nutritionist Dina Aronson says, “Cortisol also plays an important role in human nutrition. It regulates energy by selecting the right type and amount of substrate (carbohydrate, fat, or protein) the body needs to meet the physiological demands placed on it.” However, cortisol is to blame for negative effects on the body as well, especially when it is over-released due to chronic stress.

Effects of Too Much Cortisol

According to Aronson, some of the ill-effects caused by chronically elevated cortisol levels include:

  1. Gastrointestinal effects: Tummy health is closely connected to the immune system, and when the immune system is interrupted by roller-coaster cortisol levels, stomach trouble such as IBS often ensues.
  2. Adrenal fatigue: After years of overuse, the adrenal glands eventually tire, releasing much less of adrenaline and cortisol than the body has become accustomed to, resulting in a complete crash of the system – fatigue, the blues, a loss of vigor.
  3. Immune system conditions: Even though cortisol helps temporarily reduce inflammation, it can actually have the reverse effect over time, suppressing the immune system which can lead to conditions rife with systemic inflammation, like Lupus. 
  4. Cardiovascular disease: Cortisol increases blood pressure in an attempt to re-oxygenate the blood. Chronic over-stimulation of the adrenal glands also means chronically elevated blood pressure, which as we know, leads to serious heart problems.
  5. Weight gain and obesity: Cortisol increases blood glucose levels and suppress insulin, which is a bad combination if happening too frequently. It can lead to starving cells sending too many hunger signals to the brain.
  6. Fertility and sexual problems: Wellness Guru Dr. Lissa Rankin calls Cortisol the “anti-viagra”, as it can completely obliterate sex drive and sexual function in excess. 

The Importance of Lowering Chronic Stress Levels

After taking a look at the many ill-effects and risks of long term stress and cortisol elevation, it goes without saying we should all be cognizant of our stress and work to lower it. I’m sure you have heard that Type A people are more likely to have issues because of their consistently higher stress levels; according to AboutHealth “High blood pressure is common among ‘Type A’ personalities, and has been documented by research to be as much as 84% more of a risk among those with Type A characteristics.” So if you are a Type A person, or just someone who can’t seem to get out of firing range of stress, it may be time to make a change for the sake of your health and future.

Treatment and Stress Management Techniques

Due to the impacts of chronic stress on the heart, the American Heart Association has developed a comprehensive and thorough stress management plan. Some of the highlights from this plan include:

  • Positive Self-Talk: Our perspective can change how we view and deal with a stressful situation, if we are stuck in a negative self-talk loop things may turn out worse – a self-fulfilling prophecy of negativity – so framing things more positively can help you cope.
  • Remove yourself from stressful situations for a break to regroup before handling it; this can help clear your head to better deal with acute stress.
  • Count to 10 or take 3 or 4 deep breaths before responding in a high stress situation like an interview or argument.
  • Engage in pleasurable activities to help redirect your feelings. Try painting, coffee with a friend, a nature walk or cuddle with a spouse when you start to feel anxiety rising.
  • Relaxation is an essential strategy to master when it comes to chronic stress. Try meditation, Tai Chi, yoga, or a guided imagery break.

If you find that some of these facts and figures are hitting close to home, do yourself a favor and find a stress management plan that best suits your life and needs. Your body will thank you!