The impact of chronic stress on physical and mental health

Understanding stress: is it good or bad?

Stress, according to health psychologist Dr. Eli Puterman, occurs when we feel unable to use our resources to meet the demands placed on us. However, not all stress is harmful. "It sometimes can motivate you to also move in the direction of, 'Let's change our goals,'" Puterman explains. From an evolutionary standpoint, our bodies are equipped to handle stress, which prepares us for the fight-or-flight response crucial for survival.

Yet, the human body needs time to recover after a stressful event. As Dr. Zindel Segal, a professor of psychology and mood disorders at the University of Toronto Scarborough, puts it, "It's like walking around with a ten or fifteen-pound weight continually on your back and not being able to shed that weight." When stress becomes chronic and we can't find time for recovery, it overwhelms our natural restorative systems, leaving us stuck in a state of high alert, unable to "downshift."

Managing stress: connecting with your senses

Recognizing stress is the first step in managing it. According to Dr. Segal, this involves paying attention to our physical sensations. "Are you noticing that maybe your heart is racing, or that your palms are sweating, or that your temple and forehead are pounding?" he asks. Techniques that help us reconnect with our senses can anchor us in the present moment, diverting us from intrusive thoughts and providing a broader perspective on stressful situations.

Grounding exercises like yoga, meditation, and deep breathing can help calm the body and mind. Dr. Segal recommends a simple technique called box breathing, which involves controlled breathing patterns that can help manage stress. This technique, among others, can reduce the physical symptoms of stress, helping individuals regain control and perspective.

Physical health risks associated with chronic stress

The physical toll of chronic stress extends far beyond emotional distress. Research indicates that prolonged stress can significantly increase the risk of cardiovascular events like heart attacks and strokes. Dr. Hassan Mir, a cardiologist at the Ottawa Heart Institute, explains that in the short term, stress can elevate blood pressure, which might lead to a tear in arterial plaque, potentially triggering a heart attack or stroke.

Another severe reaction to acute stress is takotsubo cardiomyopathy, commonly known as "broken heart syndrome." This condition, triggered by a sudden surge of adrenaline, weakens the heart muscle. Dr. Mir has observed cases where individuals, overwhelmed by the stress of a loved one's cardiac event, suffer symptoms resembling a heart attack, only to find that their coronary arteries are unblocked, but their heart muscle is severely compromised.

Moreover, chronic stress can disrupt the body's endocrine system, particularly the release of cortisol, a hormone associated with stress. Dr. Puterman highlights that persistent activation of the stress response can lead to an excessive release of glucose into the bloodstream, pushing individuals towards a pre-diabetic state. This constant physiological stress can shift the body's baseline functioning, leading to long-term health issues.

Recognizing the threshold: when stress becomes too much

A certain amount of stress can actually be beneficial, helping us to build resilience against future stressors. This concept, known as the inoculation hypothesis, suggests that experiencing some stress can prepare us for future challenges. However, it's crucial to identify when stress becomes harmful. Signs of excessive stress include disrupted sleep, reduced physical activity, increased consumption of alcohol or drugs, social withdrawal, and frequent conflicts with family or friends.

The key, according to Dr. Segal, is to find a balance—a "sweet spot"—where stress remains manageable without tipping into overwhelm. The goal is not to eliminate stress entirely but to develop coping mechanisms that allow us to handle stress effectively without it taking a toll on our health.

Chronic stress, if left unmanaged, can lead to severe health issues, including cardiovascular disease, diabetes, and mental health disorders. However, by recognizing stress early, connecting with our senses, and employing effective coping strategies, we can mitigate its impact. Understanding the difference between beneficial and harmful stress is essential in maintaining both our physical and mental well-being. Experts like Dr. Puterman and Dr. Segal offer valuable insights into how we can navigate the inevitable stresses of life without letting them compromise our health.

source: CBC