STRESS

by Shemika Carter RN, MSN, AGNP-C 

We all know about stress, we live with it every day, and everyone regardless of age, gender, race, or income has experienced stress in their lives. We live in a society where people are often controlled by their emotions, and stress is the leading cause of this phenom. According to Dictionary.com stress is a state of mental or emotional strain or suspense, but my personal definition is a feeling of fear or anxiety over current or future circumstances in our lives. All stress is not bad though, Eustress challenges us to grow, adapt, and find creative solutions in our lives, while distress is the negative effects of stress that deplete or even destroy life energy. Let’s look more into eustress as opposed to distress or “negative stress.”

Eustress is a positive stress which stimulates a person to function properly, it’s also called happy stress. Eustress is most often brought on by positive gains made in our lives like getting married, graduating school, traveling, and starting a new job.  In fact, it can help you survive in a dangerous situation. For example, the jolt you may feel when a car pulls out in front of you is caused by eustress. This jolt of hormones helps you quickly hit the brakes to avoid an accident. A little short-term stress can sometimes be helpful, like the stress of having a deadline for school or your business may push you to get your work done on time. Once you finish it, that stress goes away. Distress on the other hand is stress that is bad for your mental and physical health. Both eustress and distress cause yoursympathetic nervous system to release hormones like Cortisol (which is also called the stress hormone), and Norepinephrine which is released as a hormone in response to stressors.  This reaction causes a number of changes in your body and is known as the fight-or-flight response. Norepinephrine is both a hormone and a Neurotransmitter made from dopamine.

Distress or negative stress can result in physical and mental illness. Negative stress, including feelings of inability to cope, depression, fear, loss or rejection causes noticeable changes in the brain chemistry which sometimes appears as physical ailments. When the body is experiencing distress the cardiovascular (Heart) system works harder and less efficiently, the blood vessels constrict (Close) causing the blood pressure to elevate, the body floods with Cortisol for prolonged periods of time causing the liver to release sugar, which turns into belly fat which in turn puts you at high risk for diabetes and obesity. The lungs or respiratory system has a higher demand for oxygen and the immune system has a more difficult time fighting off bacteria and viral invaders (Germs). Essentially, your systems cannot work to do their job of protecting you because all your systems are busier fighting the effects of the stressor and cannot take care of the body.  As a result, people tend to get sick when they are under a significant amount of stress. 

What are some signs and symptoms of Stress

Everyone experience stress differently but in general these are symptoms that you may notice if you are stressed, on your body you may experience headaches, muscle tension or pain, chest pain, fatigue, change in sex drive, stomach upset and sleep problems. Your mood may display such signs as anxiety, restlessness, lack of motivation, feeling overwhelmed, irritability or anger, sadness, and depression. In your behavior you may notice yourself overeating or undereating, having angry outburst, drug or alcohol abuse, tobacco use, social withdrawal, and exercising less. 

How do you release stress

First, always remember faith and fear cannot co- exist. So, when you feel stressed or when you feel stress coming on, try to relax fast; take a break, play a song or have a going phrase in your mind to relieve stress quickly. My phrase is “God is in Control.” I say it over and over until it sticks and then I begin to calm down. Studies have shown that faith, prayer, and meditation, regardless of religious affiliation, may lead to lower blood pressure, increased blood circulation, and an extension of our lifespan by about 7.3 years. If you are feeling overwhelmed take a few deep breaths, step outside for a quick walk, or spend a few minutes stretching. Eat fresh fruits and veggies, or unsalted nuts if you’re stressed and feel the need to eat something. Too often people eat sugary items when they’re under pressure, which can lead to weight gain, and we know that cortisol is released during stress episodes which also lead to weight gain so if you are stressed and eating fatty, processed, foods like candy, chips, or soda, you can’t help but to gain weight. 

Ideally, stress in our lives should be just high enough to motivate us to satisfy our needs and not so high that it interferes with our ability to reach our full potential. While stress itself might not kill us, it undermines our ability to stay well. Remember that distress robs you of energy, distracts you from life pleasures, and interfere with achieving your full potential. 

If stress is a problem in your life you may need to contact your Primary Care Provider for a referral for counseling and further assistance. 

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Reference: 

Cohen, B., Wood, D. (2000). The Human Body in Health and Disease 9^th ed.

Hales, D. (2008). An Invitation to Health 5^th ed.