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I wanted to delve more into depth about the health impacts of stress during National Stress Awareness Month. What does stress do to the body? When does it become a problem, and what are some ways to cope with it? And what can people do with stressors such as a hard job or caregiving responsibilities that can’t just go away?
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Dr.Leana Wen:When people experience a perceived threat, a variety of hormones are released that make the heart beat faster and increase blood pressure and blood sugar. These hormones also divert energy away from other parts of the body, such as the immune system and digestive system. These are evolutionary adaptations that once helped people to respond to situations such as predators chasing after them. Such “fight or flight” responses are normal and may be helpful in modern-day life. For instance, they could help an athlete with a faster performance or a student with staying up to study for an exam.
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People should also ask themselves if stress is negatively affecting their function at home, at work and with their friends. Someone who finds themselves unusually irritable and is lashing out at loved ones and colleagues may also be doing so because of excessive stress.
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I think it’s really important to be self-aware. Be honest with yourself: When you have faced stressful situations in the past, have you turned to these unhealthy ways to cope? If so, be on the lookout and work to prevent these behaviors during stressful times.
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I advise, too, that people make a list of stress relief techniques that have worked for them in the past. And try new techniques.Deep breathing exercisesare something everyone can try and help both in the moment of the stressful encounter and after, for example, as ismindfulness meditation.
I’m also a big fan of exercise. There isexcellent scientific evidencethat exercise is very effective at managing stress. Exercise reduces stress hormones and increases endorphins, which are “feel-good” neurotransmitters that can relax the body and improve mood.
【 - Free Smart Money Stock Analysis 】: What is your advice for people who have stressors in their lives—such as a hard job or caregiving responsibilities—that can’t easily go away?
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It helps to be up front about that and acknowledge that changing the situation is not in your control. What is in your control, though, is your reaction to the situation.
Here is where self-awareness and self-care are so important. Learn to recognize when you are feeling especially stressed. Perhaps you feel tension in your neck and back muscles, or you have abdominal cramps or jitters. These are the times to practice deep breathing, meditation and other exercises that help you in the short-term.
For both short- and long-term benefit, it’s essential to make time for self-care. By that, I mean activities that you enjoy and that can take your mind off the stressful life situations. These could include taking a walk with a good friend, working in the garden, playing with your pets, reading a good book or otherwise participating in activities you enjoy. Think of the time you are putting aside for yourself as a kind of therapy; stress can make you unhealthy, so this is your way of giving yourself “treatment” to offset that stress.
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