Stress. It’s a word we hear a lot, but what is it and how does it manifest? We’ve teamed up with caba, the independent charity helping the ICAEW community thrive, to offer advice on stress and how to deal with it.
What is stress?
Stress is a condition that most of us will experience at some point in our lives. A small amount can be useful to motivate us.
But if you feel constantly overwhelmed, this exposure to long-term (chronic) stress can have a real impact on your physical and mental health.
You probably know how it feels to be stressed all too well. Your breath might quicken, perhaps your heart starts to pound, or your mouth feels dry, your muscles might tense and your hands are weirdly cold but sweaty.
What one person finds stressful another person might not. We all perceive the world differently, which means we all have different definitions of stress. This means some of us are more sensitive to stress than others.
When we feel stressed, it releases stress hormones which trigger the “fight or flight” response. This is designed to help our bodies handle stress, but long-term exposure can cause mental and physical illnesses.
Responding to danger - fight or flight?
Fight or flight describes the body's automatic response to danger. It's thought that this evolved hundreds of thousands of years ago as a way to help us react to life-threatening situations.
Because it's an automatic response, it's often triggered without us realising it - or being able to prevent it.
In the presence of danger, our eyes and/or ears send information to the ‘amygdala’, the area of the brain which is responsible for processing our emotions.
The amygdala sends a distress signal to an area at the base of the brain called the hypothalamus, which communicates with the body via the nervous system.
The hypothalamus activates the sympathetic nervous system.
This sends signals to the adrenal glands, which then produce hormones including adrenaline, norepinephrine, and cortisol into the bloodstream.
As these hormones circulate through the body, they trigger a range of physical changes.
What are the physical signs of stress?
We all experience stress differently but some of the physical symptoms of stress include:
- faster heart rate, chest pain, or feeling like your heart is racing
- dry mouth and decreased saliva production
- headaches, dizziness, or shaking
- sweating
- raised blood pressure
- more energy (caused by the release of sugars and fats into the muscles)
- muscle tension or jaw clenching
If the brain perceives the threat as ongoing, the hypothalamus releases more hormones.
These act on the adrenal glands, making them release more cortisol and leaving the body in a continued state of alert.
When the brain believes the threat is over, it reduces cortisol levels. The hypothalamus also activates the parasympathetic nervous system, which dampens the stress response.
Chronic stress and the long-term effects
Sometimes, a stress response can be useful. It can boost our awareness in stressful situations and help us cope with emergencies.
But if it happens too often, or for too long, the content release of stress hormones can lead to physical health problems including:
- stomach or digestive problems like diarrhoea, constipation, and nausea
- a weakened immune system, causing regular colds and infections
- exhaustion or sleeping problems
- heart disease
Long-term stress can also lead to emotional and mental health symptoms, such as:
- anxiety or irritability
- depression
- panic attacks
- sadness.
It’s vital to listen to our bodies, especially if we’re experiencing any of the symptoms mentioned above.
Stress, and the symptoms of stress, must be taken seriously. If they’re not, as we’ve seen, it can cause real issues for our mental and physical health.
How can you prevent stress?
More movement
Exercising reduces the build up of stress hormones in our body. Even a short walk outdoors can boost your mood. It can also give you an opportunity to clear your mind without any distractions.
Eating well
While we shouldn’t deprive ourselves of treats, or become obsessive about our diets, eating a balanced diet will naturally boost your mood and give you more energy.
Effective sleep
Getting a good night’s sleep helps you keep things in perspective. If you’re struggling to sleep well, Sleepstation can support you.
Staying positive
It’s natural for us to only focus on what we haven’t achieved each day. But it’s important to sit back and think about what you have achieved. This will help to improve your mindset over time.
Set yourself realistic goals
Setting goals for each day, week, and month will narrow your view and help you feel more in control of short and long-term tasks.
Set boundaries
Saying ‘no’ to colleagues, family members, and loved ones can be terrifying. Which is why we usually say yes, even if it’s likely to increase our stress levels.
But saying ‘no’ promotes healthy boundaries with the people around you. It also opens up a dialogue which allows you to talk through what your current focus is.
Relaxation time
Dedicating a small portion of your day to relaxing not only gives you something to look forward to, but also gives you that all-important opportunity to switch off.
Self-care is often sniffed at but has never been more important. Simple things like treating yourself to a long bath after a tough day helps you compartmentalise the negative emotions you may be experiencing, relax tension you’re carrying in your muscles, and calm your mind.
Need help with stress?
If you’re finding yourself overwhelmed, then speak to your GP or other healthcare professional. If there is something about your course or studies that is causing you stress, please get in touch with us. You can also contact caba for advice about managing stress and your wellbeing.
This blog is a joint collaboration between Kaplan and caba. caba is the charity that supports ACA students, past and present ICAEW members and their close family dependents.