The What, Why and How of Stress

  What is Stress?

Stress related disorders have reached epidemic proportions, affecting every aspect of our lives.  Therefore, it is important to have some understanding of the causes and effects and to learn methods for coping with it.  Stress is a generalized response that occurs whenever an individual reacts or adjusts to anything.   In other words, normal levels of stress are a necessary part of life ant it only becomes problematic when stress levels are so high that they interfere with healthy functioning.

Why Does Stress wear Down the Body?

In effective functioning, an individual is able to return to homeostasis or a balanced state after dealing with stressors.  However, when demand are excessive, this return to the normal state does not occur and the stress response may function like a chain reaction.  Because our bodies are not equipped to function continuously in a state of overdrive, physical and emotional problems may develop.   Among the psychological symptoms which have been linked to stress are hostility, anger, irritability, resentment, fears, obsessions, chronic anxiety, panic attacks, and even personality changes.  Psychological effects may include headaches, indigestion, muscular tension, spasms and tremors, fatigue and sleep disturbances. An extreme reaction to chronic stress incorporating some of these factors is known as "burn-out".   It is important to note that these types of symptoms may also be caused by other factors and, therefore, it is advisable to consult a physician before assuming that symptoms are stress related.

Common stressors include:  difficult working conditions; troubled social interactions; chemicals or drugs such as caffeine, alcohol and tobacco; unpleasant emotions; environmental factors such as noise and crowding; and physiological factors such as illness and aging. The effects of various stressors are cumulative.  Therefor, it is important to periodically assess lifestyle to determine if stress levels are so high that they inhibit natural and healthy functioning.  When a stressor is perceived, automatic physiological reactions occur. There is a chemical reaction in the brain which activates a part of the nervous system to prepare the person to respond--'fight or flight" response.  Increased respiration, accelerated heart rate and an increased in blood supply to the large muscles are among many of the changes that prepare the individual to react.  In addition, stress hormones are released to maintain the stress response and morphine like substances are released to dull possible sensations to pain.  A great deal of energy is needed to initiate and maintain these reactions.   Consequentially, during these periods of stress, growth and maintenance, which also require energy are inhibited.  Persons who experience chronic stress  may eventually breakdown.  The length of time it takes for a given individual to succumb to too much stress may be based on genetic factors as well as life history.

The system responsible for maintaining stress is antagonistic to the system which maintains relaxation.  In other words, a person cannot be both stressed and relaxed at the same time--when the stress response is activated, the relaxation response is inhibited and vice versa.   Consequently, stress levels can be reduced by activating and maintaining the relaxation response.  This can be achieved by developing patterns of living and mental attitudes which are conducive to relaxation.  (A person's attitude to a situation may determine whether or not it is perceived and reacted to as stressful.)   A lifestyle which promotes stress reduction includes a supportive social network, outlets for frustration, adequate nutrition, periods of rest and sufficient exercise to maintain fitness.  In starting a stress reduction program, it is important to identify stressors and their effects.  If it is possible, constructive action should be taken to modify stressors that are overwhelming, and stressors that are too difficult or impossible to deal with should be avoided.

In addition to lifestyle  and attitude changes, research has demonstrated that a number of techniques can be practiced regularly to reduce overall stress levels.  Two effective techniques are diaphragmatic breathing and deep relaxation.  Under stressful conditions, unhealthy breathing patterns may become habitual without conscious awareness.  When breathing is done at the appropriate speed and depth, the body's physiological processes are slowed down and the part of the nervous system that initiates and maintains the relaxation response is activated.   (Also, diaphragmatic breathing is an essential component of established disciplines of self-control and relaxation such as yoga and mediation.) 

In practicing diaphragmatic breathing, the individual should inhale slowly to count of four or five so that the abdomen pushes out and exhale slowly to the same count.  This should be done a few times until it becomes automatic.  The entire sequence should be repeated approximately four times daily.  Because it has been established that imaginary events initiate physiological processes similar to those caused by real events, deeper levels of relaxation can be achieved by combining diaphragmatic breathing with relaxing mental images.  For example, if an individual thinks about a traumatic event, blood pressure will rise, heart rate will be accelerated and other changes associated with the stress response will occur.  Conversely, imagination about peaceful and pleasant events may be used to elicit a relaxation response.   (Imagery associated with a positive results has been used by athletes to improve performance.)

The use of relaxation tapes, for example, use mental exercises to encourage slow, correct breathing and relaxing, positive thoughts and images to improve feelings of well being.  Once the techniques are mastered through regular practice, they can be used whenever appropriate.  Remember, when ever there are symptoms of emotional and/or physical symptoms, it is important that you consult a physician or mental health professional.

Noelle Hannon PH.D.