The Effects of Stress on Health – Ways to Cope with Stress

Stress and its effects can negatively affect both your mental and physical health. You may not have noticed, but stress can contribute to physical problems such as headaches, insomnia or fatigue. In this article, we have compiled information about the causes and symptoms of stress, whose direct and indirect harm to health cannot be ignored, and what you can do to address it.

Is Stress a Natural Reaction?

Everyone experiences stress, but its effects on the body and mind and the ways of relieving it differ. When we encounter a stressful situation, heart rate, blood pressure and energy production increase, and hormones are released to prepare us to deal with the danger or problem. In other words, the body is actually prepared for stress. However, if stress becomes constant or excessive, it can have negative effects on health.

Even seemingly minor stress can have a physical effect. For example, before speaking in public, your bowels may become active or your stomach may hurt. An argument with your spouse is a serious source of stress. Events such as experiencing an earthquake or a terrorist attack are much greater causes of stress, and their effects can extend beyond the event itself.

Several studies have shown that these sudden emotional stresses—especially anger—can trigger cardiovascular diseases (e.g., heart attacks), heart rhythm disorders and even sudden death.

Stress at Its Most Stressful: Chronic Stress

The longer stress lasts and begins to interfere with your ability to live a normal life, the more dangerous it can be for the mind and body. For example, you may feel excessively tired, unable to concentrate or irritable for no reason. Chronic stress can damage your body.

In one study, a reduction in chronic headaches was observed in approximately half of the participants who stopped thinking negatively about their pain. Chronic stress can also increase the risk of serious physical illnesses through overeating, smoking and other unhealthy habits. Cancer, for example! There is no evidence proving that stress itself causes cancer; indeed, there are scientific studies showing that stress is not an independent cause of cancer . However, factors such as smoking and drinking alcohol, behaviors associated with stress-related harmful habits, or a tendency toward an inactive lifestyle due to depression are among the factors that increase cancer risk.

What Are the General Effects of Stress on the Body?

• Headache
• Muscle tension or pain
• Chest pain
• Fatigue
• Changes in sex life
• Upset stomach
• Sleep problems

What Are the General Effects of Stress on Mood?

• Anxiety
• Restlessness
• Lack of motivation or focus
• Irritability or anger
• Sadness or depression

What Are the General Effects of Stress on Behavior?

• Overeating or eating too little
• Angry outbursts 
• Increased use of drugs or alcohol
• Tobacco use
• Social isolation 
• Exercising less frequently

What Are Some Ways to Cope with Stress?

The benefits of reducing your stress affect not only the present moment but your entire life in the long term. According to research, having a positive attitude enables you to live a more meaningful and enjoyable life through happiness, enjoyment of life, contentment and excitement. Researchers recommend increasing positive affect by setting aside some time for enjoyable activities every day.

• Identify What Makes You Stressed
  Be aware of and observe how your mind responds to events throughout the day. Suppose there are situations that place too much pressure or responsibility on you. Ask for help to share the burden. 
• Build Strong Relationships
   Relationships can be a source of stress. An argument with your spouse can suddenly cause changes in stress-sensitive hormones. At such times, reach out to family or close friends and share that you are going through a difficult period. They may offer useful ideas and different perspectives.
• Take an Emotional Break and Get Moving When You Are Angry  
  If you suddenly become angry, take an emotional break before acting. Ask for some time and do an activity that will calm you. For example, exercise increases your level of endorphins, the body’s natural hormones that make you feel happy and energetic.
• Rest Your Mind
   According to research by the American Psychological Association, stress keeps more than %40 of adults awake at night. To get the recommended eight hours of sleep, avoid eating too much in the evening, stay away from distractions such as television or computers before sleep, and go to bed at the same time every night. Research also shows that activities such as yoga, relaxation exercises, listening to music and painting help reduce stress.
• Seek Professional Help
  If you continue to experience severe symptoms, consult a psychologist or mental health professional who can help you learn how to manage your stress effectively. They can help you cope with situations and identify behaviors that contribute to your chronic stress, then develop an action plan to change them.

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