Physical Symptoms of Stress

Stress is often stated as our number one health problem. Our current on-the-go lifestyles and high pressure jobs can leave us feeling the physical effects of stress. These uncomfortable physical symptoms are more complex than they may seem. They lead to chronic illness that can prevent your ability to live your normal daily life. Chronic stress deserves attention and requires action for controlling it to protect you from long-term discomfort and disease.

Function

• Stress sets off a series of reactions in the body where the hypothalamus and the pituitary gland trigger the release of two stress hormones: adrenaline and cortisol. When stress becomes chronic, often called "distress," it can lead to the overproduction of these two hormones. Too much adrenaline increases blood pressure and can also lead to the development of plaque in the arteries. Excess cortisol can lead to a suppression of the immune system. In addition, it encourages fat storage, insulin resistance and the loss of bone minerals.

Types

• The physical symptoms of stress are varied and their severity is dependent on the amount of stress you experience. Stress affects sleep patterns by causing constant fatigue, restlessness, the inability to fall asleep and waking in the middle of the night. Headaches, rashes, rapid heartbeat, muscle aches, muscle tension, teeth grinding and long lasting colds are a few uncomfortable results of excess stress. Weight loss or gain, appetite changes and digestive problems are also caused by stress.

Effects

• The rapid rise in blood pressure and the build-up of plaque in the arteries that result from excess adrenaline are both risk factors for heart attack and stroke. The fat storage caused by increased cortisol typically accumulates in the mid-section, which is a risk factor for heart disease. Insulin resistance can result in diabetes and increased loss of bone minerals can cause osteoporosis. Lack of sleep causes exhaustion and can interfere with work performance. In addition, stress can lead to weight gain, increasing the risk for cardiovascular disease, diabetes and some cancers. Headaches and muscle tension can prevent you from functioning normally in your daily life. Teeth grinding can cause complications with dental health.

Significance

• Most people have stress in their lives. Approximately 75 percent of Americans report that work and financial issues are their biggest stressors. A healthy level of stress, often called "eustress" works to motivate us from day to day. It can result in the motivation to fit in exercise, complete an assignment on time or spend time with our families. In order to keep stress at this level, we have to incorporate ways to control it. When stress grows and gets out of control, it then becomes chronic, resulting in the physical symptoms discussed here.

Prevention/Solution

• You cannot rid yourself of stress. You can only control your response to stress and find effective ways to manage it. Regular physical activity is one of the easiest lifestyle changes to incorporate for stress relief. An activity as simple as a 15- to 30-minute walk per day can alleviate physical symptoms, improve sleep habits and assist with weight control. Meditation also holds strong promise for relieving stress and its physical symptoms. Yoga, guided imagery and progressive relaxation all concentrate on deep breathing and calm the mind to ease stress. Developing meditative practices of your own can also be effective for controlling stress. Take at least 5 minutes out of your day to sit in a quiet environment, breathe deeply and clear your mind. Some people also find regular massage sessions beneficial for stress relief.