Understanding the Impact of Chronic Stress on Physical and Mental Health

Have you ever considered how the daily stresses in your life may be impacting your overall health? From tight deadlines at work to managing a hectic household, stress is an inevitable part of modern living. While occasional stress can be beneficial by keeping us focused and alert, chronic stress has an immense effect on both physical and mental wellbeing. In this blog post we'll explore some of these ways chronic stress impacts our wellbeing, emphasizing the significance of effective stress management techniques.

1. Understanding Stress Biology

To comprehend how chronic stress affects our health, it's necessary to first comprehend our body's natural stress response. When faced with an external threat, our body goes through a series of physiological adjustments known as "fight or flight". This reaction involves adrenaline and cortisol release into our bloodstream which help prepare us for battle by increasing heart rate, blood pressure, and glucose levels (1).

Though the fight or flight response can be beneficial in short-term situations, chronic activation of this stress response due to chronic stress may result in various health problems.

(1) Harvard Health Publishing. (2018). Understanding the stress response. Retrieved from https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response

2. Physical Health Effects of Chronic Stress

Chronic stress has been linked to numerous physical health problems, such as:

A. Cardiovascular Issues: Prolonged stress may lead to high blood pressure, an irregular heartbeat and a higher likelihood for heart disease or stroke (2).

B. Weakened Immunity System: Prolonged stress can weaken the immune system, leaving individuals more susceptible to infections and decreasing vaccination effectiveness (3).

C. Digestive Issues: Stress can exacerbate digestive disorders like irritable bowel syndrome (IBS), gastroesophageal reflux disease (GERD) and ulcers (4).

D. Obesity and Metabolic Syndrome: Stress can lead to unhealthy eating habits and the storage of body fat around the abdominal region, increasing the likelihood for obesity and metabolic syndrome (5).

E. Sleep Disturbances: Excess stress can disrupt sleeping patterns, leading to insomnia or other sleeping disorders (6).

(2) American Psychological Association. (2012). Stress and heart health. Retrieved from https://www.apa.org/topics/stress-heart

(3) Segerstrom, S. C., & Miller, G. E. (2004). Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry. Psychological bulletin, 130(4), 601-630.

(4) Mayer, E. A. (2000). The neurobiology of stress and gastrointestinal disease. Gut, 47(6), 861-869.

(5) Torres, S. J., & Nowson, C. A. (2007). Relationship between stress, eating behavior, and obesity. Nutrition, 23(11-12), 887-894.

(6) Harvard Health Publishing. (2020). Sleep and mental health. Retrieved from https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health

3. Mental Health Consequences of Chronic Stress

In addition to its physical effects, chronic stress can also have a significant impact on mental health. Some of the mental health consequences associated with prolonged stress include:

A. Anxiety and Depression: Chronic stress is a significant risk factor for developing anxiety and depressive disorders, as it alters brain chemistry and impairs one's capacity to cope with daily challenges (7).

B. Cognitive Decline: Prolonged exposure to stress hormones can have detrimental effects on memory, learning and cognitive function, potentially leading to cognitive decline and an increased risk for developing dementia (8).

C. Emotional Exhaustion and Burnout: Prolonged stress can cause emotional exhaustion, a feeling of being overwhelmed and drained by constant demands that may lead to burnout or reduced productivity (9).

D. Relationship Issues: Prolonged stress can wreak havoc on interpersonal relationships, leading to conflict, communication breakdowns, and decreased social support (10).

E. Substance Abuse: Some individuals may turn to alcohol, drugs, or other addictive behaviors as a coping mechanism for managing chronic stress, which can exacerbate mental health issues and create additional issues (11).

(7) Hammen, C. (2005). Stress and depression. Annual Review of Clinical Psychology, 1, 293-319.

(8) Lupien, S. J., McEwen, B. S., Gunnar, M. R., & Heim, C. (2009). Effects of stress throughout the lifespan on the brain, behaviour and cognition. Nature Reviews Neuroscience, 10(6), 434-445.

(9) Maslach, C., Schaufeli, W. B., & Leiter, M. P. (2001). Job burnout. Annual Review of Psychology, 52(1), 397-422.

(10) Neff, L. A., & Karney, B. R. (2005). To know you is to love you: The implications of global adoration and specific accuracy for marital relationships. Journal of Personality and Social Psychology, 88(3), 480-497.

(11) Sinha, R. (2008). Chronic stress, drug use, and vulnerability to addiction. Annals of the New York Academy of Sciences, 1141(1), 105-130.

4. Stress Management Is Essential

Chronic stress has devastating effects on physical and mental health, making it essential to recognize signs of excessive strain and take proactive measures to manage it effectively. Successful stress management entails a combination of strategies such as:

A. Prioritizing Self-Care: Prioritizing self-care activities like exercising, proper nutrition and adequate sleep can help build resilience and reduce the effects of stress on both body and mind (12).

B. Relaxation Techniques: Engaging in relaxation techniques such as deep breathing, meditation and progressive muscle relaxation can help to soothe the nervous system and reduce stress levels (13).

C. Time Management: Mastering effective time management skills can enable individuals to better manage their workload and daily stresses, providing a greater sense of control and reduced stress (14).

D. Social Support: Cultivating strong social connections and seeking support from friends, family, and professionals can act as a buffer against stress and its damaging effects on health (15).

E. Therapy and Counseling: Professional therapy and counseling can provide invaluable tools and strategies for managing stress, as well as address underlying mental health issues (16).

Reference:

(12) Cohen, S., & Janicki-Deverts, D. (2012). Can we improve our physical health by altering our social networks? Perspectives on Psychological Science, 7(4), 375-378.

(13) Jorm, A. F., Morgan, A. J., & Hetrick, S. E. (2008). Relaxation for depression. Cochrane Database of Systematic Reviews, (4).

(14) Claessens, B. J., van Eerde, W., Rutte, C. G., & Roe, R. A. (2007). A review of the time management literature. Personnel Review, 36(2), 255-276.

(15) Cohen, S., & Janicki-Deverts, D. (2009). Can we improve our physical health by altering our social networks? Perspectives on Psychological Science, 4(4), 375-378. https://doi.org/10.1111/j.1745-6924.2009.01141.x

(16) Hoffman, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: a review of meta-analyses. Cognitive Therapy and Research, 36(5), 427-440. https://doi.org/10.1007/s10608-012-9476-1