How Stress Affects the Body and How to Manage It - Coursework Example

How Stress Affects the Body and How to Manage It Stress is the reaction of the body to any change, which demands a response or adjustment. The body usually reacts to changes with emotional, mental and physical responses. The paper discusses varied ways through which stress affects the body. It commences by describing the possible causes or sources of stress. Additionally, it seeks to explain some of the ways to manage stress. Stress often constitutes part of the daily life of a person. The human body is unique, it can experience and react to stress. Stress can either be positive or negative. It becomes positive when it makes an individual stay alert, which helps him to avoid danger. However, it is negative when one experience continued stress without any relief, which leads to distress. Distress leads to physical symptoms, which entail upset stomach, headaches, chest pains, elevated blood pressure and sleeping problems. Management of stress requires a supportive program comprising of psychologists, family, and friends. Other interventions include regular exercise, relaxation, eating a balanced diet. However, taking of drugs including tobacco and alcohol to relieve stress, only worsens it. Keywords: Stress, psychologists, effects, symptoms, management. How Stress Affects the Body and How to Manage It Introduction The study of health psychology significantly contributed to the understanding of the behavioral and psychological factors that lead to the deterioration in mental and physical health of an individual. A health psychology professional work by applying the knowledge gained from deeper understanding of the psychological factors influencing the health of their patients. Health psychologists can work directly with the patient or through a number of public health programs. This paper seeks to explain how stress affects the human body from the perspective of a professional health psychologist. It will investigate the possible behavioral, physical, as well as cultural factors that cause stress and suggest ways of how to manage it. Sources of Stress The American Psychological Association (APA) points the kind of work environment that an individual operates as the main source of stress in adults. In a survey carried out by the same organization in 2012, more than 65 percent of Americans listed work as the leading cause of stress in their lives (APA, 2014b). Some of the factors they listed as the major sources of stress at work include low salaries, too much work, boring work situations, lack of opportunities for personal growth. In addition, high-performance expectations and lack of moral support from colleagues also topped the list. These situations cause much anxiety on the employees who may feel that they are losing control over their personal lives. A person may be oblivious that he is experiencing anxiety, but his mind will automatically begin assessing the situations, mostly subconsciously (Bond, Cooper, & Sutherland, 2010). When this anxiety reaches certain levels, it may cause the person to experience an intense and uncomfortable feeling that there is an impending disaster, which results in a severe panic. Some of the symptoms of anxiety include an intense physical response, which follows the arousal of the nervous system (Feuerstein, Kuczmierczyk, & Labbé, 1988). This may lead to physical symptoms of serious illnesses such as racing heartbeat, which can be a symbol of high blood pressure. The second symptom of anxiety is cognitive problems, which entail negative interpretation of situations, in which a person can experience general feeling of being powerless against it. The third symptom is when a person shows general aloofness or intense restlessness, which may sometimes be irritating. Lastly, the person can experience high levels of distress. Life experience also constitutes a serious source of stress outside the work situations. Events such as family break-ups, parental abuse during childhood and disagreements with colleagues may lead to situations of serious depressions in an individual. For kids and teens, bullying in school may make them feel out of place and develop a chronic dislike for school. Individuals with troubled childhood lives have a high probability of undergoing distress when they become adults (Harvard Business Review, 2014). Other causes of stress take varied forms including inheritance of traits, which predispose one to a higher risk of anxiety and depression. A biochemical imbalance in the individual’s physiological system is another factor that contributes to stress. Stress resulting from hormonal imbalances is common among children and female adults. However, managing such stresses is possible through medications. Other factors that stimulate stress may include thinking deep about certain issues. Stress manifests itself in various forms. The commonest symptoms of stress include absent-mindedness in which an individual may have problems with learning new concepts and may have a low concentration. There is also a feeling that daily activities may overwhelm an individual. A person can harbor suicidal thoughts and withdraw himself or herself from social activities. In other cases, females and teenagers can have erratic mood swings. Effects of Stress on the Body The most common effects of stress, which relate to work situation include general headaches, stomach aches, lack of concentration, quick temper, and minor sleep disturbances. The American Psychological Association analyzes the effects of stress on the body at various stages (APA, 2014b). Aside from the minor symptoms enumerated, high-levels of stress affect different body functions and the general physiological processes (Cooper, 2001). Stress causes tension to build in the body muscles as a reflex reaction to the stressful situation. When the stress is minor, the tension will only last a few minutes, and the body will then relax. However, when the stress is persistent, the body will be in a constant state of guardedness, which causes tension to build in the muscles. When the muscles remain tensed and taut for longer periods than normal, other stress related disorders will set in. Such disorders include migraine, headaches and pain in the areas of the shoulders and neck. The other area of the body that is vulnerable to the effects of stress is the cardiovascular vessels (APA, 2014b). These encompass the heart and all the blood vessels that transport blood to and from the heart. The heart plays an essential role in pumping oxygen-rich blood to all the organs of the body. It also acts as the central anchor of the entire nervous system of the body. Stress may affect the normal rate of heartbeat, which in turn affects the flow of blood. Instantaneous stress including the rush to meet deadlines, or experiencing abrupt shocks such as witnessing or causing an accident makes the body release the adrenaline stress hormone (APA, 2014a). These hormones enlarge the blood vessels and cause rapid contraction and dilation of the heart; hence, exerting more pressure on blood flows. Individuals who suffer from hypertension can developed heart failure, which may lead to death if not treated on time. However, in normal circumstances, the body usually relaxes and returns to normal once the sudden situation has passed. The stress effects on the cardiovascular system may lead to long-term illnesses or even sudden paralysis. Frequent attacks on the system from repeated stressful situations often result in prolonged problems of the blood flow (Schneiderman, Ironson, & Siegel, 2008). The situation presents a high risk for hypertension, stroke or heart attack. Other risks of persistent stress on the heart include an inflammation of the coronary arteries, as well as increased levels of cholesterol in the circulatory system. Since the heart is the only supplier of oxygen to all the body organs, a sudden increase in blood circulation would cause a shortage in the oxygen levels in the body due to the increased metabolic rates. Therefore, this makes a person breathe harder and heavier than normal, thus, affecting the respiratory system. Just like in the case of the cardiovascular system, acute stress resulting from reception of very bad news can cause the respiratory organs to contract hence triggering an asthmatic attack. Stress also affects the central nervous system, which involves the functions of the brain and spinal cord. Brain and the spinal cord constitute the main sensory system in the body (Feuerstein & Labbé, 1988). When the body experiences a stressful situation, this system responds by initiating a flight or fight command through the Sympathetic nerve. These commands will direct the body to either fight the perceived threat arising from the stress attack or to flee from it by initiating a panic reaction. The reaction triggers the release of the adrenal hormones that comprises of the adrenaline and the cortisol, which work by increasing the heartbeat. The hormones also stimulate dilation of the blood vessels in muscles, legs and arms in preparation for a response to the sudden attack. The sensory system then instructs the body to either flee from the scene or to react by fighting off the threat. When this happens repeatedly, the body will experience wear off and constant disturbance of the respiratory and the cardiovascular systems will likely lead to long-term illnesses discussed above. The gastrointestinal system constitutes another part of the body, which stress can affect. These include the stomach, the bowel and the esophagus (APA, 2009). When the body is under episodes of stress, an individual may feel the urge to eat more than their usual amounts of daily food intakes. On the other hand, it may also make an individual lose appetite for food and; hence, eat much less. An individual may also feel the urge to eat different types of food or increase their intake of drinks such as alcohol. The downside of these actions is that a sudden increase in the amount of food that one eats may cause them to experience severe heartburn related to indigestion. The individual may as well experience general exhaustion from failure to eat properly. In chronic situations, an individual may develop ulcers or severe pain in the stomach. Additionally, stress affects the rate of absorption of food into the circular system from the intestines. It influences how fast the food moves through the digestive system and may lead to constipation or diarrhea. Other parts of the body, which stress affects include the reproductive system. The level of impact on the reproductive system varies in both the males and the females. In females, the determination of incidence of stress is by the menstrual cycle and the amount of estrogen in the body at any given time. In males, the nervous system has much influence on the reproductive system. Chronic stress can greatly affect the male reproductive system by affecting testosterone production; hence, influencing the sex drive. Stress also affects the fertility of the male by influencing sperm production and maturity, as well as causing erectile dysfunction. In females, stress may cause a significant reduction in the sexual desire. The other body organ, which stress affects is the endocrine system. These include the liver, kidneys and the adrenal glands. As explained under the nervous system, hormones triggered by the hypothalamus stimulate the adrenal glands to produce epinephrine and cortisol that instruct the body to flee from danger. These hormones stimulate the liver to produce sugar that is broken down to produce energy. However, in case there is an underutilization of this broken glucose, it can lead to diabetes for some vulnerable group of individuals. A number of the stress symptoms discussed earlier are manifestations of various effects of stress on the body organ systems. For instance, the frequent headaches associated with stress are as a result of the contraction of the body muscles reacting to the stressing situation (AIS, 2015). Depression is a result of the hormonal or chemical imbalance in the body system. However, some effects of stress such as the extreme cases of an individual harboring suicidal thought have no connection to the organ system. These, therefore, are psychological. There are several other psychological effects of stress on the body. Managing Stress According to cognitive behavioral therapy also known as health psychology, there are several ways of stress management. A number of psychologists and psychology journals of health advice outline steps that an individual can take by himself or herself in order to mitigate the effects of stress and prevent it from developing into chronic conditions. The first step is that when the stress first sets in, one should give themselves time to cope with the new situations (APA, 2009). They should allow themselves first to internalize the effect of the loss or situation giving rise to the stressful condition rather than go on the defensive and living in denial. One of the best ways of accomplishing this is by acknowledging that one might not be able to change every situation. It is right to accept that some situations will be beyond one’s abilities. Another way would be to take a break from the stressor and take time to think and even do something else unrelated to the stressor. One should also consider asking for support from family and friends or people who care about them. These people should not be the ones who have witnessed or experienced the trauma with such a person (APA, 2009). Communicating one’s experience in whatever way they feel comfortable would considerably contribute to a reduction in stress levels. Local support groups of people who have suffered the same situation will have a great impact in making one feel at ease. Such a support group will likely be of great help to those experiencing long-term conditions such as those with HIV/ AIDs Virus, Cancer and several other life-threatening conditions (Neil Schneiderman, 2008). Since health psychologists usually prefer working with community support groups, the individuals should strive to find assistance from such organizations, which hire professionals. The knowledge that there are other individuals with the same condition may be enough to soothe out the effects of the stress and cause the body to relax. Psychologists always encourage people with chronic conditions to practice good and healthy behaviors or lifestyles that would enhance their ability to cope with stress. There is no limitation of the advice given to those already experiencing stressful conditions, but it is necessary that healthy individuals also receive such advices. Regular exercise and a well-balanced diet are very important ingredients in stress management (Seaward, 2014). Regularly exercising improves the blood flow through the cardiovascular system it also keeps all the organs of the body well-nourished and will fasten the relaxation of the muscles from stressful situations. Establishing regular routines, for instance, taking meals at particular times during the day is useful in managing stress. Taking part in leisure activities or taking time off the daily routines to enjoy some free time without interruption also helps in alleviating stress. A person should not resort to external temporary stress relievers like alcohol and other drugs. These have the effect of suppressing one’s feelings but do not help to manage or lessen the problem arising from the stress. They can also cause severe chemical imbalance in the body, which may intensify the emotional pain. Another way of stress management is to seek methods of taking control of one’s life. One way of doing this is helping others even during one’s times of distress. Assisting others will give one the satisfaction and feeling of being in control and as such, better feeling of self-importance. Psychologists always stress on the benefits of establishing social relationships since they form the main support system during depressions (Collins & Bentz, 2009). Individuals under pressure always receive advice to avoid making major life decisions during this time as they take serious mental toll on a person. Psychologist also suggests meditation as another way, which is useful in the management of stress. Meditation involves relaxation of thought processes and prayer, which help the mind and the body to be at ease. Meditation helps one to discover new perspectives of handling a situation, develop compassion for self and others and to let go situations they cannot change. Meditation has the same benefits as exercising especially for depressed individuals. When these self-help processes fail to alleviate the situation, then one is advised to seek the help of trained health psychologists. When one experiences persistent anxiety or lingering sadness, which cannot go away, this may be a sign of underlying serious psychological problem that the person cannot face adequately. Children are particularly poor at handling traumatic situations and may display prolonged aggression, which if not checked can affect their adult life. Psychologists say that children who suffer from bullying or feelings of being inferior in their childhood are likely to become violent later in their lives. Conclusion Psychological stress is a condition that is caused by a number of factors outside the normal biological body functions. Its effects on the body are severe and if not checked can lead to life-threatening conditions. As discussed here, stress affects the normal functioning of vital body organs and systems such as the heart, the brain, and the hormonal system. Some of the ways of managing stress, include having strong social support system comprising of families and friends. In chronic situations, one should consult a health psychologist for effective advice on how to overcome their situation. References AIS. (2015, March 25). Stress effects. Retrieved March 29, 2015 from http://www.stress.org/stress-effects/ APA. (2009, September 20). Managing traumatic stress after tornado. Retrieved March 29, 2015, 2015, from http://www.apa.org/helpcenter/tornadoes.aspx APA. (2014a). Coping with stress at work. American psychological association. Retrieved March 29, 2015 from http://www.apa.org/helpcenter/work-stress.aspx APA. (2014b). Stress effects on the body. Retrieved March 29, 2015 from http://www.apa.org/helpcenter/stress-body.aspx Bentz, J. C. (2009, Winter). Behavioral and psychological factors in obesity. Journal of Lancaster General Hospital, 4(4). Retrieved March 29, 2015 from http://www.jlgh.org/Past-Issues/Volume-4---Issue-4/Behavioral-and-Psychological-Factors-in-Obesity.aspx Bond, F., & Sutherland, C. C. (2010). Organizational stress management. Palgrave: Macmillan. Cooper, L. C. (2001). Managerial, occupational and organizational stress research. Aldershot: Ashgate. Feuerstein, M., & Labbé, A. R. (1988). Health psychology: A psychobiological perspective. New York, NY: Plenum. Harvard Business Review. (2014). HBR guide to managing stress at work. Boston, Massachusetts: Harvard Business Review Press. Retrieved March 29, 2015 from https://books.google.co.ke/books?id=hxMhszZQsLUC&printsec=frontcover&dq=how+to+manage+stress&hl=en&sa=X&ei=Hc8UVazqKcH4UpSRgvAN&redir_esc=y#v=onepage&q=how%20to%20manage%20stress&f=false Schneiderman, N., Ironson, G., & Siegel, S. D. (2008). Stress and health: psychological, behavioral, and biological determinants. Annual Review of Clinical Psychology, 1, 607–628. Retrieved March 29, 2015 from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2568977/ Seaward, B. L. (2014). Essentials of managing stress. Burlington, MA: Jones and Bartlett. Read More