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What is stress? Stress is our internal response to external events, according to a Cornell University fact sheet. In other words, stress is what our bodies and minds experience as we adapt to a continually changing environment. The response can be triggered by a positive experience such as falling in love or acing an exam, or by negative experiences such as a disappointment, an unexpected loss or a traumatic event, the fact sheet notes. How you think about and respond to daily situations determines whether you find them overwhelming or manageable.
Signs that you may be experiencing stress:
Increased heart rate
Higher blood pressure
Indigestion
Insomnia
Irritability
Reduced productivity
Weight gain or loss
Forgetfulness
Poor judgment
Teeth grinding
Fatigue
Angry outbursts
Decreased frustration tolerance
Health problems that may occur as a result of stress:
Anxiety
Digestive problems
Heart disease
Sleep problems
Weight gain
Depression
Headaches
Stress and illness
Stress alone does not cause illness. How a person reacts to stress is the critical factor in whether the outcome is positive or negative. When we face some sort of danger, our bodies release stress hormones that cause the pulse to quicken, breathing to speed up and muscles to tense. This allows you to quickly respond to save yourself. When the stress lasts for long periods of time, these stress hormones can negatively impact health.
It is estimated that between 75 and 90 percent of all doctor office visits are for stress-related
ailments. 43 percent of all adults suffer adverse health effects from stress.
Ways to help manage stress:
Social support Spend time with people you love. Seek social support from friends.
Self-esteem Be assertive rather than aggressive. State your feelings or opinions rather than becoming angry, defensive or passive.
Optimism Make it your personal policy to look on the bright side of things.
A sense of humor Laughter often is the best medicine.
Fitness A physically fit body is more equipped to manage stress.
What causes stress-induced eating?
The stress hormones epinephrine, norepinephrine and corticosterone raise galanin levels. Galanin is the brain chemical that influences our desire for fatty foods.
Many of the fatty foods we like also contain sugar. Both sugar and fat may release endorphins in the brain. Endorphins evoke a feeling of joy and peacefulness. That is why it is hard to stop eating sugary, fatty foods, such as ice cream. It is also why stressed people gain weight. They seek comfort in sugary, fatty foods.
If you are overwhelmed, feel you cannot cope, have suicidal thoughts or are using
drugs or alcohol to cope, seek help from a qualified mental health care provider.
References 1. Cornell University. 2014. Understanding and managing stress at Cornell. Accessed April 25. https://health.cornell.edu/sites/health/ files/pdf-library/understanding-managing-stress.pdf. 2. WebMD. 2016. The effects of stress on your body. Last reviewed June 12. http://www.webmd.com/mental-health/effects-ofstress- on-your-body. 3. WebMD. 2016. 10 tips to manage stress. Last reviewed November 3. http://www.webmd.com/balance/guide/tips-to-controlstress. 4. Mayo Clinic Staff. 2016. Healthy lifestyle stress management. Mayo Clinic. Last modified April 28. http://www.mayoclinic.org/ healthy-living/stress-management/in-depth/stress-symptoms/art-20050987. 5. National Institutes of Health. National Institute of Mental Health. n.d. Adult stress. http://www.nimh.nih.gov/health/publications/ stress/stress_factsheet_ln.pdf (accessed April 24, 2014; page now discontinued). 6. Somer, E. 1999. Food & mood, 2nd ed. New York: Henry Holt and Company. © 2019 by The Curators of the University of Missouri, a public corporation
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