Modern life presents us with multiple reasons to become stressed. Macroeconomic events like the global recession, workload and stressful work environments, threats of war, and political sustainability all contribute to feeling stressed and out of control.
Stress in the United States has been regarded as an epidemic in itself, as reported by the press and a study by the American Psychological Association (APA) in 2022 that found a majority of adults are “disheartened by government and political divisiveness, daunted by historic inflation levels, and dismayed by widespread violence”1.
Furthermore, in APA’s October 2023 Stress in America survey, which included a nationally representative sample of more than 3,000 adults, women reported a higher average stress level than men2.
(5.3 versus 4.8 out of 10) and were more likely to rate their stress levels between an eight and a ten than men (27% versus 21%)2.
The dangers of stress
The American Psychological Association (APA) states that chronic stress is closely linked to the six leading causes of death in the USA: heart disease, cancer, lung conditions, accidents, suicides, and cirrhosis of the liver3.
While it may not be possible to eliminate all stressors in life, stress becomes a problem when it becomes prolonged or chronic. At that point, stress manifests in physical symptoms and signs of illness.
Stress affects all body systems, including the musculoskeletal, respiratory, cardiovascular, endocrine, gastrointestinal, nervous, and reproductive systems.
Symptoms and effects of stress
Migraines, tension headaches, and muscular pain around the shoulders and neck. Chronic stress can prevent the muscles from fully relaxing, leading to more chronic disorders. Relaxation and stress management techniques such as breathing, massage, and meditation can help the muscles relax more easily.
Shortness and shallowness of breath, though less dangerous for the average person, those with respiratory diseases such as COPD or asthma can. In general, a lack of oxygen can prevent us from relaxing and lead to more concerning conditions such as hypertension.
Elevated blood pressure. The consistent, ongoing increase in heart rate can lead to hypertension and an increase in cortisol in the blood and put you at risk for heart attack and stroke. Practice breathing techniques to activate the parasympathetic nervous system to create a steady breathing rhythm and calm nerves.
Gut discomfort. Stress is associated with changes in gut bacteria, leading to bloating, weight gain, and irritable bowel syndrome. In cases of severe anxiety, vomiting may occur, and stress may cause an unnecessary increase or decrease in appetite.
Fatigue. Long periods of stress lead to fatigue due to the body’s nervous system constantly being activated. Over time, this can lead to chronic fatigue and an inability to function throughout the day.
Reproductive issues. Researchers have found that men who experienced two or more stressful life events in the past year had a lower percentage of sperm motility (ability to swim) and a lower percentage of sperm of normal morphology (size and shape)4. In women, stress can lead to irregular menstrual cycles, exacerbate premenstrual symptoms, and impact the ability to conceive.
How to manage stress
- Seek advice from a licensed medical professional. This may be a first step if you have been feeling stressed for some time and are experiencing physical manifestations of stress. A licensed healthcare professional can help you with therapy and techniques to manage stress.
- Exercise regularly. Choose a form of exercise that is enjoyable, such as walking, yoga, or aerobics, and that you can commit to. Exercise improves sleep and cardiovascular health and gives us the energy to meet life’s challenges more easily.
- Get adequate rest. Sleep resets the body and brings all the major systems back into balance. Create a sleep routine that involves relaxing rituals such as reading or self-massage and going to bed around the same time every night to keep a regular circadian rhythm.
- Switch off. Unplug phones at least one hour before bed and generally minimize screen time. Excessive blue light from screens prevents the brain from switching off before bed and confuses the circadian rhythm.
- Spend time with friends. Emotional well-being and a strong support network help us manage stress in life. Talking to a friend and enjoying leisure time with your community creates a more balanced life.
Depending on whether you are experiencing chronic or mild stress, help is available to get your body back into balance. At Hoag Compass, we have a team of integrative health and mental health practitioners who can listen and create a personalized plan to help you manage stress.
1 Stress in America 2022. (n.d.). In https://www.apa.org. https://www.apa.org/news/press/releases/stress/2022/concerned-future-inflation
2 Stress in women say they’re stressed, misunderstood, and alone. (n.d.). https://www.apa.org.https://www.apa.org/topics/stress/womenstress#:~:text=Specifically%2C%20in%20APA’s%20October%202023,(27%25%20versus%2021%25).
3 Why Stress is the Biggest Killer in the United States. (n.d.). Ultimate Brain Nutrients. https://tryubn.com/blogs/news/why-stress-is-the-biggest-killer-in-the-united-states#:~:text=According%20to%20the%20American%20Psychological,and%20cirrhosis%20of%20the%20liver.
4 Stress effects on the body. (2023, March 8). https://www.apa.org. https://www.apa.org/topics/stress/body
