The COVID-19 pandemic, the war in the Ukraine, floods, hurricanes, drought, increase in crime, trying to juggle all of life’s responsibilities, including work, family, and school! What can this all lead to? STRESS! We all use the word “stress” often, but do we know what it means? “I’m so stressed out!” “All this stress is making me crazy!”
First of all, let us define stress. “Stress is a feeling of emotional or physical tension. It can come from any event or thought that makes you feel frustrated, angry, or nervous.” A slightly different definition states that stress is “a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances.” Regardless of how stress is defined, it is viewed as a negative state to be in. We do not tend to say we are stressed, with a smile on our face, and a feeling of happiness.
What does it actually mean when someone is feeling stress? And do we all feel stress in the same way? And do the same things stress one person vs another person? Is there something that stresses all humans universally? Can stress be a good thing? We will explore the answers to these questions and more in this month’s health article.
How common is stress? In a research study, 80% of Americans reported that they had at least one symptom of stress in the previous month. And, 20% reported being under extreme stress.
Hans Selye is considered the pioneer of stress research. He began using the word “stress” after completing his medical training in Montreal in the 1920s. He noticed that all the patients in the hospital who were suffering from various illnesses actually looked sick; he determined that they were all under physical stress. He borrowed the word from physics, where stress is defined as a force that produces strain on a physical body, like bending a piece of metal until it breaks. Think about how you feel when you have a cold, and how you respond to it. The sick person’s response to illness creates behaviours that actually help with healing such as staying in bed, reducing activity, staying home from work, and avoiding social interactions; the person feels pain more readily, stops eating, and feels mentally depressed. This is considered beneficial in that the behaviour of a person who is sick conserves energy to allow the body to fight infections and to heal.
When looking at the two definitions for stress, it can then be determined that people could be stressed by different situations. What one person sees as a situation that can create a feeling of nervousness can be perceived as another person as exciting. Therefore, one’s perception as to whether an event is stressful or not contributes to whether one is stressed or not. A simple example is with public speaking. Some people are very nervous when they speak in front of a group of people, whereas others see it as exhilarating and enjoyable. Therefore, the feeling of stress is very individual, as what stresses one person will not stress another. Some scenarios are stressful for everyone; poverty, hunger, war, and natural disasters would be universal reasons for stress.
Our own thoughts can cause us to feel stress. Often people worry over the future, relationships, money. When we have thoughts about our life that are negative, it will automatically cause us to have negative emotions. There is a direct correlation between our thoughts and feelings. Often, if you change the way you think about a situation, it will change your feelings about the situation. The most basic example is a glass that contains water to its half-way point. If you consider that the glass is half-empty, it creates a negative emotion. If you see glass as half-full, you will feel positive about the water in the glass. The amount has not changed, but your perception about the amount is different, and you then feel differently.
Think about a situation that is physically taxing, such as having to climb a mountain. The ones who are more likely to achieve the climb will be those who see it as a challenge vs those who sees it as a hardship. We all have control over our thoughts. We can choose how we feel about a situation. We can reduce our stress by viewing something in a positive light vs in a negative light. This is not always easy, as many situations affect our ability to enjoy life, such as living in poverty, and not being able to provide for our family. Often these situations are not in our control to change.
The full impact of stress is hard to predict, as different events cause lesser or greater emotional and physical tension. Stress is also accumulative. Many people can accept and even deal with one stressful scenario, but when multiple stressors (things that can cause stress) are experienced, the level of one’s ability to manage stress diminishes. Some people have personalities that can cope with a higher level of stress than another person. Often one’s perception of an event depends on the way we look at the world, other people and ourselves. If we see the world as a scary place, and other people as unsupportive, and ourselves are incapable, we will automatically see events in a negative light and then will generate feelings of stress. However, if we see the world as something to be enjoyed, as other people being warm and caring, and ourselves as having the skills to deal with difficult events, we will experience lower levels of stress.
In 1967, two scientists, Thomas Holmes and Richard Rahe examined the medical records of 5,000 patients, to determine whether stressful life events might lead to illness. They then developed a list of 43 stressful life events, and gave each of them a score, beginning with “death of a spouse” as the top stressful event, having a score of 100. People would look at which of the 43 life events they had experienced in the last two years, and add up the score. They were able to determine that the higher the score, the more likely the person would develop an illness, therefore proving their hypothesis that stress leads to illness. Any score above 300 led to an 80% increased risk of “health breakdown” or illness in the following two years. This list only looked at personal life events that could be considered stressful, such as losing a job. It did not look at stressors that were external to one’s personal experience such as natural disasters, wars, or corrupt governments.
Many events were listed as “changes”, even for the better, such as marriage, changes in residence or social activities, starting school. Change is a very common cause of stress. We get accustomed to specific routines, and we do not handle change very easily, even if the change will make a positive impact on our lives.
Stress is a normal feeling. We have all experienced stress throughout our lives, and we can experience different levels of stress at any given time. There are two main types of stress. The first one is called acute stress. This is very short-term stress that goes away quickly. For example, stepping off the curb and realizing there is a car coming and you quickly jump back. The situation was stressful as the consequences of being hit by a car could be very dire; however, this stress lasted only seconds. Having an argument with someone, being late for an appointment, and trying to meet a work deadline are acute stressors. This type of stress happens fairly regularly but is short-lived.
These short-term, unpredictable events that make us feel that we do not have full control over the situation trigger a response from our mind and body to cope with these situations in the form of the release of stress hormones. When our stress response is working well, we will be able to perform at our peak, optimum level, thus being able to cope effectively with all the stress that gets thrown our way every day.
The second type of stress is referred to as chronic stress. It lasts for a longer period of time. Chronic stress is something that lasts weeks to months, and maybe even
years. Examples are working in a job that you hate but need because it pays the bills, being in an unhappy marriage, living with a chronic illness or a disability, or living in poverty. The citizens of countries that are dealing with the aftermath of natural disasters can be under stress for many years, with loss of infrastructure, housing, food, and medical aid. Chronic stress often forces one to change their identity and social roles. With chronic stress, the person never knows when the stress will end or if it ever can end. Hopes and dreams one had for their future are gone These chronic stressors can lead to health problems, especially if you have not found a way to manage the stress. During chronic stress, your body is constantly releasing stress hormones, which can cause wear and tear on your mind and body. Our body’s response to stress was never intended to be constantly activated. This overuse of the stress response system can contribute to the breakdown of many body systems.
So, how does the stress response help us to perform well during times of acute stress? I mentioned that stress actually creates changes in our body. In the short-term these changes are helpful to deal with the stressful situation. However, if stress becomes chronic, the changes in our body can cause us to become ill or develop chronic physical and mental problems.
When we encounter a stressful situation, our body goes into high alert. We have an early-warning alarm system in a part of our brain called the hypothalamus. Through a combination of nerve and hormone signals, it sends a message to our adrenal glands to release a surge of hormones, including adrenaline and cortisol. Adrenaline causes our rate of breathing to increase, our heart to beat faster, raises our blood pressure, and provides an energy surge for our muscles. Our concentration becomes very focused, and we are at a heightened level of alertness; we are ready for either flight or fight mode. The changes in the brain during acute stress actually cause stem cells to develop into new nerve cells, and once they mature in the next few weeks after the stressful event, improve mental performance. Acute stress is good for the brain to keep it alert. An area in the brain known as the hippocampus is critical to memory. Acute stress increases the number of cells in the hippocampus, improving memory. Chronic stress elevates cortisol, which suppresses the production of new cells in the hippocampus, impairing memory.
Cortisol increases the glucose (sugar) in the bloodstream, improves our brain’s ability to use glucose to increase brain power, and increases the availability of those substances that repair tissues. Cortisol also suppresses functions that we do not need while we are dealing with stress; these include our digestive system, our reproductive system, our growth process and certain parts of our immune system. The parts of the immune system that remain activated are those that deal with injuries and subsequent infections that could enter the blood or skin that are caused by either the fight or flight response. Any wound in the skin can introduce bacteria into the body. Thus, adaptive stress-induced changes in the immune system would speed up the healing and repair of wounds and help prevent infections from taking a hold. The shutting down of unnecessary immune responses and other body functions improves the ability of the stress-fighting functions to perform, to increase the chances of survival. Nowadays, we rarely encounter similar physical stressors. Much of our stress is psychological; however, our body still reacts to psychological stress in the same way that it reacts to physical stress.
We either use these changes in our body to run away from stress, or we use these changes to fight the stress. When I mentioned the example of stepping off the curb in front of a car, these body changes will allow our brain to realize there is danger and our muscles react by jumping back quickly before we get hit. The body’s stress response system stops once the perceived threat is over, and hormone levels return back to normal. Your heart rate and blood pressure drop back to normal, and the other body systems that were turned off resume their normal functioning.
This is ideal for short-term stress, but how about if the stress is chronic and our body remains in a “fight or flight mode” for a long time? High levels of stress hormones can disrupt many of the body’s processes needed for day-to-day functioning. As was mentioned, our body’s stress response shuts down certain systems that are not needed when responding to stress. But, long-term, these body functions are necessary to our continued survival, such as the function of our digestive and reproductive system. Also, some of the body’s adaptive responses to short-term stress can cause health problems if they are sustained for any period of time. Let us look at some of the body’s responses to chronic stress and what long-term consequences can occur.
Firstly, another component of chronic stress is the way people cope with stress; they often use alcohol or drugs, they eat unhealthy foods, they do not get enough sleep. All these also can affect one’s health in a negative way. These behaviours also affect the way the immune system reacts, which can lead to chronic illnesses.
Our muscles are tensed and ready to react in a stressful situation, we have increased capability to run, jump, fight, and flee. But, what happens when our muscles are constantly tensed? Often tension and migraine headaches result from muscle tension in the shoulders, neck, and head. Low back pain and upper body pain can also be a result of stress, specifically job stress. When people are in pain, they tend to decrease their physical activity, which can lead to muscle atrophy and a worsening of one’s physical stamina and fitness.
The cardiovascular system, comprising of the heart and blood vessels supply the body with oxygen and nourishment. During periods of acute stress, the heart pumps harder, sending out more blood and at a faster rate to increase the supply of oxygen and nourishment to such areas as the brain, muscles, and nerves. The blood vessels constrict to divert more energy to these areas; this constriction leads to higher blood pressure. However, in the long run, elevated blood pressure can lead to heart attacks and strokes. Elevated blood pressure also damages the walls of blood vessels, creating the perfect environment for plaque to develop.
The acute stress response triggers inflammation which fights infections quickly. However, when long-term stress occurs, this inflammation becomes detrimental and increases inflammation throughout the body. This inflammation targets the blood vessels in the heart, one way in which stress leads to heart attacks. Women tend to suffer less from heart related stress prior to menopause, as the hormone estrogen allows women’s bodies to handle stress better. After menopause, women’s response to stress and its impact on the heart equals that of men.
During stress, the hormone cortisol increases the level of fuel that the body requires by releasing glucose (sugar) and fatty acids from the liver into the blood stream to be used by your cells. If you are under chronic stress, your body becomes unable to keep up with this constant glucose surge, and you are at a higher risk of developing type 2 diabetes.
Our immune system is made up of billions of white blood cells which fight off bacteria, viruses and cancers in our body. Under chronic stress, cortisol decreases the amount of white blood cells, and impairs their ability to communicate with each other to fight disease. The white blood cells try to counter-attack the high levels of cortisol; however, it, in turn, impacts the cells’ ability to fight inflammation. Thus, chronic stress suppresses the function of the immune system to fight disease and we are more prone to infections, such as colds and flus. Cortisol also leads to a chronic level of inflammation in the body, contributing to ongoing infections, heart disease. These high levels of inflammation lead to illnesses such as diabetes, depression and other immune disorders.
When stress becomes chronic, the ability of the immune system to adapt decreases. Studies show that chronic stress has negative effects on all aspects of the immune system. This negative effect leads to increases in infections, in chronic illnesses, and in cancers. This effect was similar between genders and between the young and old. However, as humans age, the immune system does not function as well. Those with other diseases also had less of an immune response, showing that the immune system loses its ability to fight illness when it is already stressed. Often the immune system can cause auto-immune diseases such as rheumatoid arthritis, Crohn’s disease, and asthma, where the immune system attacks the body, as sees itself as an invader, causing illness. This is another indicator that the immune system becomes unbalanced when it is under stress.
In general, research findings show that acute stress enhances the immune system and chronic stress suppresses the immune system. Research shows that the most chronic stressors were associated with the more overall immune suppression. Thus, the longer the stress, the more detrimental were the changes to the immune system. Long-term stress is often less controllable and creates a sense of hopelessness that anything will ever change for the better. This creates both physical and psychological stress. Even with chronic stress, psychological differences in personality and emotions create different responses to stress. It was found that those who were most optimistic and felt they were coping
with the stress had better immune system responses.
Chronic stress affects the digestive system and causes a number of problems. Food can move too quickly or slowly through the digestive system, causing either diarrhea or constipation. It affects digestion, determining which foods get absorbed. The intestines contain a tight barrier, preventing most food bacteria from being absorbed into the body. Stress makes this barrier weaker, allowing the bacteria which should remain in the gut to be absorbed into the body. Although most bacteria are taken care of by the immune system and do not make us sick, the constant need for the immune system to respond can create chronic problems. Stress can make inflammatory bowel disease and irritable bowel syndrome worse. These disorders make the nerves of the gut more sensitive, it can change the microbiome of the gut, and it can change the gut’s immune responses. This number may appear astounding to many, in that 70% of the body’s immune system is contained in the gut. Once chronic stress occurs, the proper functioning of the gut as well as the immune system components becomes impaired. Often people cope with stress by eating, even when not hungry. This can lead to weight gain and all the other health problems that come from being overweight.
When our mind is in a period of a heightened sense of alertness, we will have trouble sleeping. Our brain cannot sustain long periods of concentration and eventually our focus and memory becomes impaired. This can lead to mental health issues. There is a direct correlation between stress, anxiety, and depression. With anxiety, you feel high levels of worry, unease or fear. Often anxiety can lead to depression, which causes feelings of sadness, guilt and shame. You develop a lack of motivation to take care of yourself. You become disinterested in the things that you normally enjoy. Depression can also cause physical problems such as fatigue, lack of appetite, poor sleep and concentration. You are unable to keep up with school or work responsibilities. You withdraw from others and become isolated. This, in turn, worsens depression.
The reproductive system shuts down under stress. If stress is prolonged in men, it interferes with their ability to procreate. For women, it can interfere with the normal function of the menstrual cycle, also leading to issues with infertility.
Ellen White counsels a minister who overworked himself: “I have been listening to the words of my Guide in regard to Elder —–, and the substance of them was this: The blood being attracted to the weakest point, there is a wearing of the channel through which the blood flows. This condition of things is making his condition a critical one, and his brethren will need to exercise great caution, that they may not excite by any course of action. Unless this human agent shall change his course of action in continuous labor, and submit to have the peace of God rule in his heart, there will be a rush of blood to the brain, which will disqualify him for labor. He will counteract his own work. . . . Through your strong feelings the blood veins are filled with blood, and you are in serious danger of losing your life. Therefore you need to place yourself in a position where you will not have upon you a pressure of the necessity of continuous labor, and where you must have the guidance and control of others.” –Manuscript Releases, vol. 3, p. 308
Our response to acute stress is adaptive and allows our mind and body to cope with these situations with competence and skill. This is not the case with chronic stress. With so many negative health consequences of chronic stress, we need to be able to manage stress so that its impact does not lead to other health issues. Stress can be managed with lifestyle changes, acceptance of situations that we cannot change, and altering the way we perceive events that we may view as stressful. Next month we will look at ways to cope with stress that lessen its impact on our mental and physical health.
NEXT ISSUE: HOW TO COPE WITH STRESS