Man, woman, child or pet- each one of us has experienced stress in one form or the other at some point in our lives. Studies conducted by the American Association of Medicine have recognized stress as the basic cause of more than 60% of all human illness and disease, and it is the #1 proxy killer of our generation. How does our body react to stress? How does stress creep up on us? And how can one cope?

Is there a definition for ‘stress’? According to psychologists, stress is an unpleasant state of emotional and psychological arousal that people experience in situations that they perceive as dangerous or threatening to their well-being.

Why did nature create stress? Stress is actually a protective phenomenon, and is good for us in small doses. It helps us stay alert, cautious, focused, and energetic during times of crisis. Your body’s stress response helps you stay up late at night studying for an exam, keeps you on your toes during a competitive event, and can even save your life by spurring you into hitting the brakes to avoid an accident. The “fight and flight” response is an evolutionary mechanism which helped our ancestors to cope with the dangers and uncertainties of their primitive lives. In an emergency, your heart pounds faster, muscles clench, blood pressure rises, breath quickens and your senses become sharper. These responses help you think on your feet, quickens your reflexes, gives you a burst of energy, increases alertness, and reduces need for rest or sleep. However when the mind and body are in a state of stress for extended periods of time, these physical responses can translate into a variety of physical and mental ailments.

Are some of us more vulnerable to stress? This might be true. We usually think of stress as a reaction to negative changes in our life; like death, divorce, bankruptcy or illness. However, ANY major change can create stress in our lives. This includes positive changes like marriage, childbirth, buying a house, or a promotion. If your life seems stressful even without any major developments, then something as simple as sleep deprivation could be the culprit. Some of us respond to stress with anger, aggression and hostility. Some of us become withdrawn or depressed. And others harbor feelings of repressed agitation. Type ‘A’ personalities who are ambitious, competitive, impatient and rigid workaholics, are more likely to experience long standing stress and the resultant health sequelae. On the other hand, working for a type ‘A’ personality can be just as stressful. Stress can cause permanent damage to your health, your emotional well-being, your productivity, relationships and quality of life. This in turn creates more stress and a vicious cycle is established. It has been said that it is not stress that kills us, it is our reaction to it. Some of us thrive under pressure, while others wilt. Change is a constant, and those who lack the ability to adapt or accept uncertainties are most vulnerable to stress.

How does ‘chronic stress’ creep into our lives? Chronic or long-term stress is often a fallout of modern living. Traffic snarls, noise and environmental pollution, mounting bills, deadlines at work, relationship stresses, crime and corruption- all of these come together and fester as chronic stress. Most of us live with a constant sense of impatience and urgency about juggling impossible schedules, meeting tight deadlines and chasing unfulfilled ambitions. Loneliness, envy, insecurity and hostility also cloud our lives with negative thoughts. Many of us seek perfection in ourselves and those close to us, which is an impossible ideal to achieve. Bit by bit, these stresses leave us feeling helpless and overwhelmed.

How does our body react to stress? In response to a stressful situation, our body releases certain hormones like steroids, adrenaline and thyroxine, which help our body to cope with urgent stress in a crisis situation. These hormones help in increasing pulse rate, respiration and blood pressure, while improving circulation and awareness through the five senses. These physical responses make us more alert, athletic and anxious. Insulin secretion from the pancreas goes haywire, leading to high blood sugar levels, which gives you an instant energy boost.
However, when the body is in a constant state of stress, these hormones begin to wreck havoc on all our systems. Stress manifests in several physical signs and symptoms. It can lead to feelings of anxiety, poor judgment, inability to concentrate and short term memory loss. It increases our feelings of loneliness and isolation. It can lead to behavioral issues like eating disorders, insomnia, crying spells, nervous tics like nail biting, and tobacco and alcohol abuse as coping mechanisms. Severe bouts of stress can lead to panic attacks as well.
While the human body has great regenerative and healing ability to withstand acute stress, it is prolonged and low intensity stress which really takes a toll. Stress can also lead to long term medical issues like high blood pressure, heart attacks, palpitations, hyperventilation, obesity, diabetes, stroke, hormonal disorders, infertility, low libido, indigestion, stomach ulcers, nausea and irritable bowel syndrome. Stress over extended periods of time can also suppress the immune system, making one prone to infections (like cold sores and common cold), delayed wound healing, and autoimmune disorders like multiple sclerosis. Prolonged stress can also lead to headaches, migraines, and unexplained muscle aches and joint stiffness. Chronic pain and fatigue can also find its origins in stress. Women can find themselves pushed into early menopause and premature ageing. There are several illnesses which are not caused by stress, but are certainly aggravated by stress. These include various allergies, asthma, stammering, and skin ailments like acne, hives, psoriasis, eczema and vitiligo (leukoderma). Stress during pregnancy can impair your baby’s mental and physical development. Your baby may be born prematurely, could be underweight and prone to allergies. Children react to stress by wetting their bed, stuttering, lying or grinding their teeth subconsciously in their sleep. The effects of stress on our mind, body and health are far-reaching and often subtle. Sometimes it is hard even for medical practitioners to place their finger on it, but diligent history taking and interaction with a patient’s loved ones will uncover hidden stresses and anxieties.

So how does one cope with stress? Unlike most medical ailments, there is no standard “prescription” for stress. Find some quiet time to unwind at the end of the day. Take a warm shower, put your feet up and listen to some music, play with your children, have a good laugh, switch off your phone and laptop for a few hours, take your pet out for a walk, or just light some scented candles. Prayer, meditation and yoga can heal a lot of emotional wounds and this is a medical fact. Do not discuss work at home, do not seek ‘perfection’ in life, do not draw comparisons with your peers, draw boundaries at work, and be polite but firm with a rude or demanding boss. Develop relaxing hobbies like gardening or pottery. Insist on taking a vacation every year. Be easy on yourself. Maintain a journal to jot down your feelings, your sources of anxiety, or simply to keep count of how many times you’ve lost your temper today! Prepare a time-table or duty/chore list when you begin your day, so that you can stay in touch with your schedule. Never neglect friends and family, as they are your well-wishers and cheerleaders during periods of loss and failure. Embrace challenges, be humble in victories and philosophize failures. Planning, organization and preparation can help you feel in control of a situation, which reduces stress. Delay and procrastination creates chaos, confusion and pile-up. Do not hesitate to ask for help, and do not hesitate to say ‘no’ if you have a lot on your plate (literally and figuratively!) Do not focus on the problem. Instead, devote your energy into finding solutions. Avoid the urge to over-eat during times of stress. Eat light, eat right and eat healthy to keep your body in good shape to combat stress. Any form of exercise, even a brisk walk, will take your mind off your troubles. Last but not the least, if counting till ten does not help, sleep on a problem. When you wake up from a good nap, nothing seems so dire anymore. When nothing seems to work, and if stress is overwhelming your life, work and relationships, then make an appointment with a counselor right away. It just might be the best decision of your life.