KNOW THE EFFECTS OF STRESS ON YOUR BODY

When someone says they are ‘stressed out’, most of us think of emotional or mental strain. But chronic stress can cause a range of physical problems too. Even if we can’t remove the cause of the stress, we can lessen its effects.

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Stress is the body’s reaction to changes and challenges. When we’re in a potentially dangerous or threatening situation, our bodies release hormones which put us in ‘fight or flight’ mode, that prepares us to either face the ‘danger’ and fight it, or run away from it to safety.

Ever wondered how you managed to cross the room so quickly to stop your toddler from sticking her fingers in an electrical socket? Or scale that two-metre wall to escape the neighbour’s Rottweiler? Yip, it’s the hormones your body releases, that give you what can sometimes seem like superhuman strength or speed. We all experience stress of one sort or another in the normal course of life’s ups and downs. Actual danger is just one of the causes – others include financial or relationship problems, challenges at work, worries about loved ones and health problems. But when life’s challenges become overwhelming, the brain keeps releasing hormones, and this constant stimulation isn’t good. Chronic (long-term) stress can take its toll on our whole body.

Related article: 13 Warning signs you’re headed for a burnout

BRAIN
The effects of stress on the brain can be both physical and emotional. Headaches and dizziness are common, and many people have difficulty concentrating. Getting upset or irritated by small things that wouldn’t normally have worried you is a sure sign of not coping with stress. In addition, anxiety and depression can result from feeling that life is out of control.

HEART
Stress makes your heartbeat faster and pushes your blood to the organs and muscles that need extra oxygen for strength to react. When this happens over time, it can cause high blood pressure because the heart is working harder than it should. Your breathing will also be faster, which can be a problem if you already have a chronic condition like asthma or emphysema.

GUT
Our digestive system is very sensitive to stress. For example, an important exam or a job interview can give you a tight feeling in the stomach, but chronic stress can cause irritable bowel syndrome with sharp pains, constipation and/or diarrhoea. Other symptoms include indigestion, heartburn and acid reflux.

Related article: 14 types of food that fight stress

SKIN
Stress triggers inflammation, so it can make existing itchy skin conditions like eczema or psoriasis worse. In addition, when stressed, your skin may dry out or become extra oily, resulting in blocked pores or acne breakouts. Your nails might also crack or flake – or get very short, if stress turns you into a nail-biter!

HAIR
Ongoing stress can make hair dry and brittle or cause the scalp to produce too much oil, resulting in limp, greasy hair. Your hair can become much thinner as chronic stress stops new growth, so you might not notice it for a while – or it could start falling out (shedding).

MUSCLES
A stress reaction makes your muscles tense up, ready for action. When stress is ongoing, tense muscles never relax and can go into spasm (that feels like a tight knot), which can be extremely painful. Tension often attacks the neck, jaw and shoulders.

SEX DRIVE
The reproductive system is also affected by stress. Both men and women may have a lower sex drive. Men may have sperm problems and erectile dysfunction, while women may experience menstrual changes: heavy, painful or irregular periods. Menopause symptoms may also get worse.

IMMUNE SYSTEM
Chronic stress overstimulates our immune system, weakening its defence in the fight against disease. This makes us more susceptible to colds and flu as well as other infections. A weak immune system also means that you’ll take longer to recover from any illness or injury.

Related article: Is stress making you sick?



PROTECT YOURSELF AGAINST STRESS

1. WALK

You don’t need to hike up a mountain. Just a 10-minute brisk walk as a break from whatever is causing you stress can make a big difference. Try to work it into your daily routine, for example by taking a walk at lunchtime if you don’t already walk to the bus stop, train station or taxi rank. Endorphins, which are the ‘feel good’ hormones that help to banish stress, are released by exercise.

2. LAUGH
Laughter also releases endorphins, so even if you’re not in the mood to start with, watch a short comedy. A good laugh relaxes tense muscles and makes you feel better.

3. PET YOUR PET
Interacting with animals has been shown to reduce levels of stress-related hormones. And playing with your pet is one of the best ways to get a good laugh!

4. BREATHE DEEPLY
Yoga and meditation are powerful relaxation tools that focus on breathing. When you become conscious of your breathing, it focuses your mind and slows you down. There are lots of free phone apps available to help you get started.

5. MUSIC
One of the greatest mood changers! Most people recommend calm, soothing music to relax, but if you like yours loud and wild, turn up the volume and dance your stress away!

6. TALK
Communication is essential. If there’s something you can do about the cause of your stress, for example a difficult co-worker, talk to someone you trust at work to try to find a solution. If there’s nothing you can do about the situation, such as a dying family member, talk to a professional or a close friend. Jet Club members have access to the Personal Health Advisor helpline, with trained professionals ready to take your call any time of the day or night.

 JET CLUB HELPLINES
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