Stress is a reality of everyday life. The term “stress” was used first in physics in order to analyze the problem of how man-made structures must be designed to carry heavy loads and resist deformation. With the transition from physics to the behavioral sciences, the usage of the term “stress” changed. Some scholars define stress as word of physics, which refers to the amount of force used on an object and it relates in real life to how certain issues that carry forces applied to humans. Other scholars define stress as a state of mental or emotional strain caused by adverse circumstances.
Certain issues like financial difficulties, health issues, personal conflicts and work issues all carry force or pressure on a ones’ body, mind and spirit. Some of the pressures originate from the environment but most often it emanates from within a person’s head in the form of worry, anxiousness, regret, discouragement and low confidence and self-esteem.
The body’s autonomic nervous system controls your heart rate, breathing, vision changes and more. It’s built in stress response, the fight-or-flight response, helps the body face stressful situations. So, when a person has long-term (chronic) stress, continued activation of the stress response causes wear and tear on the body.
Stress affects the physical, emotional, mental and behavioural well-being of someone. Some of the signs and symptoms include;
- Acne: This is one of the most visible ways that stress often manifests itself. When some people are feeling stressed out, they tend to touch their faces more often and this can spread bacteria and contribute to the development of acne. On the other hand, several studies have also confirmed that acne may be associated with high levels of stress. This is attributed to hormonal shifts, bacteria, excess oil production and blocked pores while stressed.
- Headaches: Many studies have found that stress can contribute to headaches, a condition characterised by pain in the head and neck region. Other common headache triggers include lack of sleep, alcohol consumption and dehydration which mainly happen when one is stressed.
- Rapid heartbeat: A fast heartbeat and increased heart rate can also be one of the symptoms of high stress levels. A study measured heart rate reactivity in response to stressful and non-stressful event, and this showed that heart rate was significantly higher during stressful conditions compared to non-stressful times. However, a rapid heartbeat may also be caused by other factors such as high blood pressure, thyroid disease, certain heart conditions, and by drinking large amounts of caffeinated or alcoholic beverages.
- Appetite changes: Changes in appetite are common during times of stress. When you feel stressed out, you may find yourself either with no appetite at all or ravenously raiding the refrigerator in the middle of the night. These changes in appetite may also cause fluctuations in weight during stressful periods. However, appetite changes can be caused by other factors such as; use of certain medications or drugs, hormonal shifts and psychological conditions.
- Decreased energy and insomnia: Chronic fatigue and decreased energy levels can also be caused by prolonged stress. Stress may also disrupt sleep and cause insomnia, which can lead to low energy. Work related stress can increase sleepiness and restlessness at bedtime and also experiencing a higher number of stressful events is significantly associated with an increased risk of insomnia.
- High blood pressure: Blood pressure is the measurement of the pressure or force of blood pushing against blood vessel walls. When you have hypertension, it means the pressure against the blood vessel walls in your body is consistently too high. High blood pressure is often called the SILENT KILLER because you may not be aware that anything is wrong, but the damage is still occurring within your body. High blood pressure can be dangerous if it’s not treated. It can put you at risk for stroke, heart failure and other medical problems. Changing what you eat, exercising more and taking your medications can help you keep your blood pressure where it should be.
- Depression: Stress has been found to be associated with depression. For-example stress due to loss of a loved one, loss of a job and others. Depression is a medical condition that affects your mood and ability to function. It can also cause difficulty with thinking, memory, eating and sleeping. Depression types include clinical depression, bipolar, dysthymia, seasonal affective disorder and others. Treatment options here range from counselling to medications to brain stimulation and complementary therapies. Without treatment, depression can get worse and last longer. In severe cases, it can lead to self-harm or death.
- Panic attacks: These are sudden un-reasonable feelings of fear and anxiety that cause physical symptoms like a racing heart, fast breathing and sweating. When people are stressed, they are worried about many things and very anxious. Some people become so fearful of these attacks that they develop panic disorders, a type of anxiety disorder. Therapy and anti-anxiety medications can stop panic attacks.
- Changes in libido: Our bodies react to stress by releasing hormones of adrenaline and cortisol. Chronic stress, in particular, can interfere with your body’s hormone levels, and results in a low libido. The arteries can also narrow and restrict blood flow in response to stress, which can also lead to erectile dysfunction. Stress can also reduce your libido by distracting you and taking your mind off sexual desires.
- Muscle tension and jaw clenching: A person may clench their jaw or grind their teeth without noticing it, when stressed, and over time this can cause the muscles to tighten up and it comes on suddenly or gradually and it can last for long periods. Stress can also cause a person to clench their fists or lead to tension in the shoulder and neck muscles. If stress is getting in the way of daily life, talk to your healthcare provider about the best treatments, practice natural ways to relieve stress.
Fortunately, there are many ways to help relieve stress. These include; practicing mindfulness, doing exercises & yoga, taking a walk, reducing your caffeine intake, spending time with friends and family, listening to music, dancing, laughing it off, developing a positive self-talk habit, eating a balanced diet, meditate, doing breathing exercises and many others.
We need to know that stress is unavoidable as taxes and death, however, we can always manage stress.
The authors are; Anasia Knight Daniella; A registered Midwife working with Arua Regional Referral Hospital and
Lilian Nuwabaine Luyima; BScN, MSN-Midwife & Women’s’ Health Specialist working with Aga Khan University as the Continuous Professional Development Coordinator
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