Chronic stress can cause an increased risk in heart attack, stroke, Type 2 diabetes and mental health challenges. But there are techniques to lessen the load. (Rommel Canlas/Shutterstock)
It's common to face stress from various sources in our lives, whether it's traffic congestion, work deadlines, family conflicts, or caregiving responsibilities. Managing stress effectively is crucial for maintaining both physical and mental health, according to experts.
While short-term stress may not necessarily be harmful, research indicates that prolonged exposure to stress can have detrimental effects on the body and mind. Studies show that ongoing stress can increase the risk of heart attacks, strokes, Type 2 Diabetes, and mental health disorders.
Psychologist Dr. Zindel Segal compares chronic stress to carrying a heavy weight on one's back constantly, without relief. He emphasizes the importance of recognizing stress and its physical manifestations, such as increased heart rate or sweating palms.
To cope with stress, individuals can employ grounding techniques that help them stay present and alleviate intrusive thoughts or emotions. These techniques often involve reconnecting with the senses, such as deep breathing, meditation, or engaging in physical activities like yoga or exercise.
Dr. Eli Puterman, a health psychologist, notes that while stress can be motivational in some cases, it becomes harmful when individuals lack the resources to cope with its demands effectively. He highlights the body's natural ability to handle stress but emphasizes the need for adequate rest and recovery afterward.
Chronic stress occurs when individuals are unable to break free from stressful situations and allow their bodies to recuperate. Dr. Segal likens this state to being stuck in fifth gear without the ability to downshift, signifying a prolonged state of heightened stress response.
In managing stress, recognizing its presence is the first step. Grounding techniques, such as deep breathing or mindfulness meditation, can help individuals regain a sense of control and calmness amidst stressful situations.
One simple exercise recommended by Dr. Segal is box breathing, which involves inhaling, holding, exhaling, and holding the breath for equal intervals. This practice can promote relaxation and reduce the physiological effects of stress.
While stress primarily affects mental and emotional well-being, it can also have profound effects on physical health. Dr. Hassan Mir, a cardiologist, explains that acute stress can rapidly increase blood pressure, potentially leading to heart attacks or strokes.
The body's sympathetic nervous system, responsible for the fight-or-flight response, becomes activated during periods of stress, causing physiological changes like elevated heart rate and blood pressure. Prolonged activation of this system can weaken the heart muscle and contribute to other health issues like pre-diabetes.
While some level of stress can be beneficial, excessive or chronic stress can have detrimental effects on overall health and well-being. Recognizing the signs of harmful stress and employing coping strategies like mindfulness, exercise, and relaxation techniques are essential for maintaining a healthy balance.
Ultimately, finding the right balance between stress and relaxation is key to promoting overall health and resilience in the face of life's challenges.
