Stress in Adults: Why does it happen and how can we manage it?

Blogs11 Nov 2024

Our lives are a maze of happy and sad moments, and sometimes stress becomes a companion for those in their midlife. With our regular days peppered with hurdles and challenges, it is normal for our body’s natural response to get activated, resulting in a stressed mind and body. Whether it is worrying about family or finishing a deadline at work, stress can take many shapes and forms. But what is stress exactly- this huge unspoken disorder that we carry in our lives? What are its causes, effects, symptoms and methods of management? In this article, we will take you through everything you need to know about mental stress.

What is Mental Stress?

Mental stress is the body’s natural reaction to a challenge or a perceived threat. It manifests into a physical form as our bodies switch into fight-or-flight mode during a worrying or pressurising event. At this time, our body prioritises safety and releases certain hormones like cortisol, epinephrine and others which lead to alertness, racing heart and more symptoms. There are three major types of mental stress:

1. Acute Stress:

A small incident can trigger a small amount of stress. For example, arguing.

2. Acute Episodic Stress:

When small triggering events occur more frequently, our bodies get stressed more often. For example, adhering to deadlines, work pressure or submissions in college/ exams.

3. Chronic Stress:

This third kind of mental stress is caused by a prolonged event or situation such as a health issue, unemployment, death or the end of a relationship. Most of us experience all three of these types of mental stress in varying combinations at some point in our lives.

What Causes Mental Stress?

The causes of stress are as diverse as the human experience itself. Work pressures, financial anxieties, strained relationships, health concerns, or pivotal life changes such as retirement or loss—all these factors can serve as potent mental stress triggers. Identifying and understanding these stressors is paramount in effectively managing their impact. According to GOQii’s Annual India Fit Report 2022-2023, the overall percentage of stressed individuals has gone up from 21% in 2021 to 24% in 2022. The study goes on to mention the top factors that cause mental stress in Indians today:

• Current work
• Financial Instability
• Relationship troubles
• Health Issues
• Impending future
• Inadequate sleep

Effects of Mental Stress

As mentioned above, when we are stressed, we get into a fight-or-flight mode. Here is what that means for our body and mind.

Effects of Mental Stress on the Body

In a stressful situation, our central nervous system goes into overdrive. The hypothalamus in the brain sends a signal to the body to activate the fight or flight response and thereafter the body begins to pump blood to the most important organs. This means that the heart is working extra hard to pump new blood. Some other important effects mental stress has on our body are:

• Stressful situations can negatively affect breathing and the respiratory system as well. In cases of chronic stress, patients can find it very difficult to breathe.
• Chronic stress can have adverse effects on digestion. A stressed person may experience constipation, stomach aches, nausea, heartburn and acid reflux.
• When the body is on alert, muscles tense up. If the stressful situation is prolonged, this can cause muscle pain and spasms.
• Chronic stress or repeated stressful situations can hamper immunity, which can lead to a weaker immune system that is more susceptible to colds and infections etc.
• People who are habitually stressed may see a change in their appetite. Some resort to stress eating to ignore triggers whereas some find it difficult to cook and eat.
• Research shows that excessive stress can cause an increase in body weight.

Effects of Mental Stress on the Mind

Studies have found that mental stress can cause

• Change in cognitive function
• Hamper decision making
• Increase anxiety.
• Affect moods

In short, repetitive stressful situations can rewire the brain's neural circuitry and give rise to maladaptive habits and behaviour.

Symptoms of Mental Stress

According to the American Institute of Stress, there are nearly 50 common signs of mental stress. Many of them are evident and many are not. Here are the major symptoms or signs of mental stress that you should look out for within yourself and your loved ones:

❖      Incessant headaches

❖      Jaw pain

❖      Excessive teeth grinding

❖      Trembling lips and hands

❖      Dizziness

❖      Ringing sounds

❖      Cold extremities that are often sweaty

❖      Body pain (neck and back) and muscle spasms

❖      Feeling overwhelmed

❖      Trouble concentrating

❖      Disorganisation

❖      Sleep issues

❖      Nervous behaviour

❖      Reduced productivity

❖      Excessive panic, anxiety and nervousness

❖      Very frequent urination

❖      Change in appetite.

Diagnosis

Since mental stress is a subjective feeling- what stresses one out might not stress another, medical professionals carefully examine the patient and understand the varying factors that cause their stress. This can take place through multiple consultations, questionnaires and then diagnosing the patient. Healthcare professionals observe the symptoms displayed by the patient and prescribe solutions for the same. For example, headaches, high blood pressure and so on.

Stress Management Methods to Consider

1. Therapy and Counselling:

Engaging in talk therapy like Cognitive Behavioural Therapy (CBT) can assist in unravelling stress triggers and coping mechanisms.

2. Lifestyle Modifications:

Regular physical exercise, a balanced and nutritious diet, and adequate sleep form the cornerstone of stress management.

3. Stress Management Techniques:

Practices such as mindfulness, meditation, or yoga can foster a sense of inner calm and equilibrium.

4. Medicinal Interventions:

In severe instances, medical practitioners might recommend medications to alleviate acute symptoms of mental stress.

How to Control Mental Stress

If you are stressed and think that there is no solution for it other than going through the motions and emerging out victorious, you are wrong. Preventative measures and wellness habits can help in reducing or fighting stress and leading a calmer, healthier life. Here are some mental stress management techniques:

• Eating healthy, nourishing and filling meals daily. These can give your body and mind the essential nutrition it needs to function well. Many healthy ingredients are rich in nutrients that boost brain health and relieve issues like anxiety, stress etc.
• Exercise consistently. It is a well-known fact that exercise keeps your body fit, but it also regulates stress hormones, thereby keeping you happier and more relaxed.
• Meditating, yoga and journaling are great habits for improving concentration, and fighting mental fog and clutter. These three wellness habits will improve not only your stress levels but your productivity too.
• Sleeping early and getting adequate rest is very important for stress management. You must prioritise sleep and get at least 7-8 hours of sleep daily.
• Remember to add things that bring you joy to your schedule too. It can be tempting to drown yourself in work if your stressor is work-related, however, for better mental health, you must remember to take breaks and indulge in happier activities to improve your happiness.
• And lastly, get help if you feel like you need it. It is never too late to ask for help from your loved ones, to give you grace, and your doctors to help you out of this problem!

Conclusion

Understanding stress in its entirety is pivotal to navigating life's labyrinthine pathways. By comprehending its causes, recognizing its symptoms, and adeptly employing effective coping mechanisms, individuals can reclaim agency and embrace a healthier, more joyful existence. Remember, seeking professional guidance is a courageous step towards harmonising mind, body, and spirit. Stress need not be the architect of our lives; instead, we possess the tools to manage and transcend it.