Stress is a natural reaction of the body to a challenge or demand. In specific episodes, such as the delivery of a job, the reaction to an imminent danger or the execution of daily actions, stress can be positive. However, when stress lasts a long time, it has many harmful repercussions on our health and quality of life.
TYPES OF STRESS
Stress can be defined according to its duration:
Acute: when it occurs at a specific moment to resolve a specific situation. This type of stress is defined as eustress and we can handle it without too many problems and even feeling fulfilled once we have managed it.
Chronic: when it occurs for a prolonged period over weeks, months and even years. It is an adaptive reaction to complex life problems such as economic, work, family and social problems. The body and mind remain tense and alert constantly, even in the absence of imminent danger. This type of stress is defined as distress and is characterized by a feeling of lack of control and mastery, which generates irritability and exhaustion at a physical and mental level.
MECHANISMS OF STRESS IN THE BODY
When our body receives a specific stimulus or stressful situation, a response system is initiated that we can perceive with:
Increased arousal
Alertness and wakefulness
Improved Cognition and Focused Attention
Euphoria or dysphoria
The nervous system, the endocrine system, and the immune system are involved in this response.
A cascade of hormone release begins and circulates through the bloodstream in the body:
On one hand, epinephrine and norepinephrine are released from the adrenal medulla (fight/flight response of the SMA) and on the other hand, cortisol is released (from the HPA system)
The release of thyroid-stimulating hormone (TSH) is stimulated (increased metabolism)
Vasopressin (ADH) is released, responsible for regulating water reabsorption by the kidneys and which - along with epinephrine and norepinephrine - increases blood pressure
When these responses are prolonged for weeks, months, or years, they have adverse consequences on physiological functions, such as growth, metabolism, circulation, reproduction, and the inflammatory response.
EFFECTS OF CHRONIC STRESS
Elevated cortisol levels over long periods of time can be especially damaging to several aspects of life:
Worsen long-term memory
promote fat deposition in the abdominal region (obesity)
stimulate the intake of more high-calorie food (which increases the feeling of pleasure and reduces stress to some extent, which promotes the habit of eating unhealthy food to cope with stress)
increase blood pressure
increase the risk of heart failure
increase the risk of diabetes
increase the risk of depression or anxiety
Increases risk of diabetes
increases the risk of depression or anxiety
promotes the appearance of skin problems, such as acne or eczema
can influence menstrual problems
Other symptoms that can be checked are:
Diarrhea or constipation
Frequent pains and aches
Headaches
Lack of energy or concentration
Sexual problems
Stiff neck or jaw
Fatigue
Trouble sleeping or sleeping too much
Stomach discomfort
Use of alcohol or drugs to relax
HOW TO DEAL WITH STRESS?
Dealing with stress autonomously often becomes complicated In these cases, do not hesitate to ask for help, because there are many professionals who can help you overcome your difficulties.
If you think you suffer from chronic stress or if you have a family member who seems to suffer from it, first consult your doctor and explain your situation. Discussing it with him or her will help you find solutions tailored to your particular situation.
You can also refer a psychologist to help you manage stress with new tools and approaches. You will see that it will be very helpful to you.
Complementarily, introduce conscious breathing habits and moments of meditation into your life. Walk more often in nature and do more often what you like to do! Observe the starry sky, admire the sunrise or pray at sunset.
Practice gratitude and positive affirmations and always get some movement.
In addition, to relieve your stress levels, you can resort to massages, acupuncture, yoga, Tai Chi or Qi Gong.
These techniques will encourage natural regulation in your body, making you feel better and more relaxed.
[2] Vista de FISIOLOGÍA DEL ESTRÉS Y SU INTEGRACIÓN AL SISTEMA NERVIOSO Y ENDOCRINO (revistamedicocientifica.org)
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