Stress

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What is Stress?

Stress is the feeling of being overwhelmed or unable to cope with mental or emotional pressure.

Stress is our body’s response to pressure. Many different situations or life events can cause stress. It is often triggered when we experience something new, unexpected or that threatens our sense of self, or when we feel we have little control over a situation.

We all deal with stress differently. Our ability to cope can depend on our genetics, early life events, personality and social and economic circumstances.

When we encounter stress, our body produces stress hormones that trigger a fight or flight response and activate our immune system. This helps us respond quickly to dangerous situations.

Sometimes, this stress response can be useful: it can help us push through fear or pain so we can run a marathon or deliver a speech, for example. Our stress hormones will usually go back to normal quickly once the stressful event is over, and there won’t be any lasting effects.

However, too much stress can cause negative effects. It can leave us in a permanent stage of fight or flight, leaving us overwhelmed or unable to cope. Long term, this can affect our physical and mental health.

Different Signs of Stress

Many things that can lead to stress: bereavement, divorce or separation, losing a job or unexpected money problems. Work-related stress can also have a negative impact on your mental health. People affected by work-related stress lose an average of 24 days of work due to ill health.

Even positive life changes, such as moving to a bigger house, gaining a job promotion or going on holiday can be sources of stress. If you feel stressed in these situations you may struggle to understand why or be unwilling to share your feelings with others.

You may feel:

• sad
• irritable
• frustrated
• anxious
• afraid
• angry or aggressive

These feelings can sometimes produce physical symptoms, making you feel even worse.

How Your body react

If you’re stressed, you may experience:

• digestive problems such as constipation, bloating or diarrhea
• shallow breathing or hyperventilating
• sweating
• heart palpitations
• headaches
• nausea
• indigestion
• aches and pains.

You might behave like

• be tearful
• have problems getting to sleep or staying asleep
• experience sexual problems
• You may behave differently if you’re stressed. You may:
• withdraw from other people or snap at them
• be indecisive or inflexible
• smoke, drink alcohol or take drugs more than usual.
• If the stress is long-lasting, you may notice your sleep and memory are affected, your eating habits change, or you feel less inclined to exercise.
• Some research has also linked long-term stress to gastrointestinal conditions like Irritable Bowel Syndrome (IBS) or stomach ulcers, as well as conditions like cardiovascular disease.

Stress related disorders

Stress-related disorders are a group of emotional and behavioral problems that may result from childhood traumatic and stressful experiences.

These traumatic and stressful experiences can include exposure to physical or emotional violence or pain, including abuse, neglect or family conflict. Observing a parent being treated violently, for example, can be a traumatic experience, as can being the victim of violence or abuse. Stressors such as parental separation or divorce or even more severe stressors such as emotional or physical neglect can cause problems when they are prolonged or not addressed by caring adults. Even a move or the birth of a sibling can be a stressor that can cause significant difficulties for some children.

Post-traumatic stress disorder (PTSD). Children and adolescents with PTSD have symptoms such as persistent, frightening thoughts and memories or flashbacks of a traumatic event or events. Other symptoms may include jumpiness, sleep problems, problems in school, avoidance of certain places or situations, depression, headaches or stomach pains.

Acute stress disorder (ASD). The symptoms of ASD are similar to PTSD, but occur within the first month after exposure to trauma. Prompt treatment and appropriate social support can reduce the risk of ASD developing into PTSD.

Adjustment disorders. Adjustment disorders are unhealthy or unhelpful reactions to stressful events or changes in a child’s life. These reactions can be emotional, such as a depressed mood or nervousness, or behavioral, such as misconduct or violating the rights of others.

Reactive attachment disorder (RAD). Children with RAD show limited emotional responses in situations where those are ordinarily expected. This might show in a lack of remorse after bad behavior or a lack of response to positive or negative emotional triggers. Children with RAD may not appear to want or need comfort from caregivers. They may not seem to care when toy is taken away from them.

Disinhibited social engagement disorder (DSED). Children with DSED are unusually open to interactions with strangers. They can be over-eager to form attachments with others, walking up to and even hugging strangers. They may wander off with strangers without checking with their parent or caregiver.

How to avoid stress

All of us can probably recognise some of the feelings described above. Some people seem to be more affected by stress than others. For some people, getting out of the door on time each morning can be a very stressful experience, whereas others may be less affected with a great deal of pressure.

Some people are more likely to experience stressful situations than others. For example:

people with a lot of debt or financial insecurity are more likely to be stressed about money

people from minority ethnic groups or who are LGBTIQ+ are more likely to be stressed about prejudice or discrimination

people with disabilities or long-term health conditions are more likely to be stressed about their health or about stigma associated with their condition.

If you’re feeling stressed, there are some things you can try to feel less tense and overwhelmed.

Recognize when stress is a problem

It’s important to connect the physical and emotional signs you’re experiencing to the pressures you are faced with. Don’t ignore physical warning signs such as tense muscles, tiredness, headaches or migraines.

Think about what’s causing your stress. Sort them into issues with a practical solution, things that will get better with time and things you can’t do anything about. Take control by taking small steps towards the things you can improve.

Make a plan to address the things that you can. This might involve setting yourself realistic expectations and prioritizing essential commitments. If you feel overwhelmed, ask for help and say no to things you can’t take on.

Try to change things

Are you taking on too much? Could you hand over some things to someone else? Can you do things in a more leisurely way? You may need to priorities things and reorganize your life so you’re not trying to do everything at once.

Build healthy relationships

Find close friends or family who can offer help and practical advice can support you in managing stress. Joining a club or a course can help to expand your social network and encourage you to do something different. Activities like volunteering can change your perspective and have a beneficial impact on your mood.

Get quality sleep

If you’re having difficulty sleeping, you can try to reduce the amount of caffeine you consume and avoid too much screen time before bed. Write down a to do list for the next day to help you priorities, but make sure you put it aside before bed.

Eat healthy food

A healthy diet can improve your mood. Getting enough nutrients (including essential vitamins and minerals) and water can help your mental wellbeing. Some people try to reduce stress by drinking alcohol or eating too much. These actions may seem to help in the moment, but actually may add to stress in the long run. Caffeine also can compound the effects of stress. Consuming a healthy, balanced diet can help to combat stress.

Avoid smoking and drinking

Cut down or cut out smoking and drinking if you can. They may seem to reduce tension but actually make problems worse. Alcohol and caffeine can increase feelings of anxiety. People who use nicotine often refer to it as a stress reliever. However, nicotine actually places more stress on the body by increasing physical arousal and reducing blood flow and breathing.

Exercise regularly

Physical exercise can help manage the effects of stress by producing endorphins that boost your mood. It can be hard to motivate yourself if you’re stressed, but even a little bit of activity can make a difference. For example, you could aim to walk for 15-20 minutes three times a week. In addition to having physical health benefits, exercise has been shown to be a powerful stress reliever. Consider non-competitive aerobic exercise, strengthening with weights, or movement activities like yoga or Tai Chi, and set reasonable goals for yourself. Aerobic exercise has been shown to release endorphins—natural substances that help you feel better and maintain a positive attitude.

Take time out

Take time to relax and practice self-care, where you do positive things for yourself. For instance, you could listen to our podcasts about relaxation to calm your body and mind. Striking a balance between responsibility to others and responsibility to yourself is vital in reducing stress levels.

Be mindful

Mindfulness meditation can be practiced anywhere at any time. Research has suggested it can be helpful for managing and reducing the effect of stress and anxiety.

Be kind to yourself

Try to keep things in perspective and don’t be too hard on yourself. Look for things in your life that are positive and write down things that make you feel grateful.

Reduce triggers of stress

If you are like most people, your life may be filled with too many demands and too little time. For the most part, these demands are ones we have chosen. You can free up time by practicing time-management skills like asking for help when it’s appropriate, setting priorities, pacing yourself, and reserving time to take care of yourself.

Examine your values and live by them

The more your actions reflect your beliefs, the better you will feel, no matter how busy your life is. Use your values when choosing your activities.

Assert yourself. It’s okay to say “No” to demands on your time and energy that will place too much stress on you. You don’t have always have to meet the expectations of others.

Study

Taking the time to relax every day helps to manage stress and to protect the body from the effects of stress. You can choose from a variety of techniques, such as deep breathing, imagery, progressive muscle relaxation, and mindfulness meditation. There are many online and smart phone apps that provide guidance on these techniques; although some entail purchase costs, many are available free of charge.

Make realistic goals

It’s okay and healthy to realize you cannot be 100% successful at everything all at once. Be mindful of the things you can control and work on accepting the things that you can’t control.

Sell yourself to yourself. When you’re feeling overwhelmed, remind yourself of what you do well. Have a healthy sense of self-esteem

Foods to relive stress

Interestingly, certain foods and beverages may have stress-relieving qualities.

Sweet potatoes

Eating whole, nutrient-rich carb sources like sweet potatoes may help lower levels of the stress hormone cortisol. Although cortisol levels are tightly regulated, chronic stress can lead to cortisol dysfunction, which may cause inflammation, pain, and other adverse effects

An 8-week study in women with excess weight or obesity found that those who ate a diet rich in whole, nutrient-dense carbs had significantly lower levels of salivary cortisol than those who followed a standard American diet high in refined carbs. Sweet potatoes are a whole food that makes an excellent carb choice. They’re packed with nutrients that are important for stress response, such as vitamin C and potassium.

Matcha powder

This vibrant green tea powder is popular among health enthusiasts because it’s rich in L-theanine, a non-protein amino acid with powerful stress-relieving properties. Matcha is a better source of this amino acid than other types of green tea, as it’s made from green tea leaves grown in shade. This process increases its content of certain compounds, including L-theanine

Both human and animal studies show that matcha may reduce stress if its L-theanine content is high enough and its caffeine is low. For example, in a 15-day study, 36 people ate cookies containing 4.5 grams of matcha powder each day. They experienced significantly reduced activity of the stress marker salivary alpha-amylase, compared with a placebo group.

Eggs 

Eggs are often referred to as nature’s multivitamin because of their impressive nutrient profile. Whole eggs are packed with vitamins, minerals, amino acids, and antioxidants needed for a healthy stress response. Whole eggs are particularly rich in choline, a nutrient found in large amounts in only a few foods. Choline has been shown to play an important role in brain health and may protect against stress

Animal studies note that choline supplements may aid stress response and boost mood

Swiss chard 

Swiss chard is a leafy green vegetable that’s packed with stress-fighting nutrients. Just 1 cup (175 grams) of cooked Swiss chard contains 36% of the recommended intake for magnesium, which plays an important role in your body’s stress response. Low levels of this mineral are associated with conditions like anxiety and panic attacks. Plus, chronic stress may deplete your body’s magnesium stores, making this mineral especially important when you’re stressed

Organ meats

Organ meats, which include the heart, liver, and kidneys of animals like cows and chickens, are an excellent source of B vitamins, especially B12, B6, riboflavin, and folate, which are essential for stress control.

For example, B vitamins are necessary for the production of neurotransmitters like dopamine and serotonin, which help regulate mood. Supplementing with B vitamins or eating foods like organ meats may help reduce stress. A review of 18 studies in adults found that B vitamin supplements lowered stress levels and significantly benefited mood. Just 1 slice (85 grams) of beef liver delivers over 50% of the Daily Value (DV) for vitamin B6 and folate, over 200% of the DV for riboflavin, and over 2,000% of the DV for vitamin B12

Kimchi 

Kimchi is a fermented vegetable dish that’s typically made with napa cabbage and daikon, a type of radish. Fermented foods like kimchi are packed with beneficial bacteria called probiotics and high in vitamins, minerals, and antioxidants

Research reveals that fermented foods may help reduce stress and anxiety. For example, in a study in 710 young adults, those who ate fermented foods more frequently experienced fewer symptoms of social anxiety. Many other studies show that probiotic supplements and probiotic-rich foods like kimchi have beneficial effects on mental health. This is likely due to their interactions with your gut bacteria, which directly affect your mood.

Artichokes

Artichokes are an incredibly concentrated source of fiber and especially rich in prebiotics, a type of fiber that feeds the friendly bacteria in your gut. Animal studies indicate that prebiotics like fructooligosaccharides (FOSs), which are concentrated in artichokes, may help reduce stress levels

Plus, one review demonstrated that people who ate 5 or more grams of prebiotics per day experienced improved anxiety and depression symptoms, as well as that high quality, prebiotic-rich diets may reduce your risk of stress. Artichokes are also high in potassium, magnesium, and vitamins C and K, all of which are essential for a healthy stress response

Shellfish

Shellfish, which include mussels, clams, and oysters, are high in amino acids like taurine, which has been studied for its potential mood-boosting properties. Taurine and other amino acids are needed to produce neurotransmitters like dopamine, which are essential for regulating stress response. In fact, studies indicate that taurine may have antidepressant effects

Shellfish are also loaded with vitamin B12, zinc, copper, manganese, and selenium, all of which may help boost mood. A study in 2,089 Japanese adults associated low intakes of zinc, copper, and manganese with depression and anxiety symptoms

Acerola cherry powder

Acerola cherries are one of the most concentrated sources of vitamin C. They boast 50–100% more vitamin C than citrus fruits like oranges and lemons. Vitamin C is involved in stress response. What’s more, high vitamin C levels are linked to elevated mood and lower levels of depression and anger. Plus, eating foods rich in this vitamin may improve overall mood

Although they can be enjoyed fresh, acerola cherries are highly perishable. As such, they’re most often sold as a powder, which you can add to foods and beverages.

Fatty fish

Fatty fish like mackerel, herring, salmon, and sardines are incredibly rich in omega-3 fats and vitamin D, nutrients that have been shown to help reduce stress levels and improve mood. Omega-3s are not only essential for brain health and mood but may also help your body handle stress. In fact, low omega-3 intake is linked to increased anxiety and depression in Western populations

Vitamin D also plays critical roles in mental health and stress regulation. Low levels are associated with an increased risk of anxiety and depression

Parsley

Parsley is a nutritious herb that’s packed with antioxidants  compounds that neutralize unstable molecules called free radicals and protect against oxidative stress. Oxidative stress is associated with many illnesses, including mental health disorders like depression and anxiety. Studies suggest that a diet rich in antioxidants may help prevent stress and anxiety

Antioxidants can also help reduce inflammation, which is often high in those with chronic stress Parsley is especially rich in carotenoids, flavonoids, and volatile oils, all of which have powerful antioxidant properties

Garlic

Garlic is high in sulfur compounds that help increase levels of glutathione. This antioxidant is part of your body’s first line of defense against stress. What’s more, animal studies suggest that garlic helps combat stress and reduce symptoms of anxiety and depression. Still, more human research is needed

Get help

If you continue to feel overwhelmed by stress, don’t be afraid to seek professional help. It doesn’t mean you’re a failure. It’s important to get help as soon as possible so you can start to feel better.

Talk to your doctor about how you’re feeling. They should be able to advise you on treatment and may refer you for further help. They may suggest talking therapies such as:

Cognitive Behavioral Therapy (CBT), which can help reduce stress by changing the ways you think about stressful situations brief interpersonal counselling, which can give you the chance to talk about what causes you stress and develop coping strategies mindfulness-based approaches.[/vc_column_text][/vc_column][/vc_row]