How Stress Affects Your Mental Health & Body - What Should You Do

Stress is an in inevitable part of life. We all encounter stress from time to time, whether it pertains to work, relationships, health or finances, the list can be endless. While some stress can be motivating and beneficial "to get the job done", excessive and chronic stress takes a toll on your mental health, ultimately having a negative impact on your body and well-being, and your life.

In this blog, I will share how on-going and chronic stress impacts your well-being and provide you with tips and strategies for effective management.

**Psychological Effects of Stress

Anxiety and Depression: Chronic stress increases the risk of anxiety and depression. When stress becomes overwhelming it can lead to persistent feelings of worry, fear and sadness. The constant activation of the body’s stress response system increases cortisol (the stress hormone), among others, which disrupts neurotransmitters in the brain, such as serotonin and dopamine which affects mood regulation.

Emotional Overwhelm and Burnout Prolonged stress (especially in high-pressure situations) leads to emotional overwhelm and burnout - making you feel constantly drained and irritable, as well as an inability to cope with even simple tasks, that you once did without much thought and effort.

Physical Symptoms Stress also manifests physical symptoms. Tension in muscles, aches and pains, headaches, and digestive issues, to name a few. Memory problems and difficulty concentrating can also arise due to stress-induced changes in brain function.

The Biology of Stress and Mental Health

Immediate Response: When you perceive a stressor your brain signals the release of serotonin and adrenaline. These chemicals prepare you for the “fight, flight, or freeze” response. While this "fight, flight or freeze" response can be helpful at times ( such as fleeing from a burning house), having your brain stay in this state for extended periods of time due to chronic stress wrecks havoc on your mental health and well-being. The "fight, flight or freeze" response is your body's natural defence mechanism essential for survival and to be used when required. It's not meant to be "lived" in.

Brain Changes: It is documented that chronic stress affects specific areas of your brain, leading to changes in cognitive, emotional and behavioural shifts. It is also well documented that chronic stress also influences gut health, which in turn affects mood - a constant vicious cycle!

Hormonal Impact Chronic stress also affects hormones causing imbalances. Cortisol (the stress hormone), and others, when in over-drive impacts your brain, mood, memory, concentration, gut health, digestion and so much more.

Coping Strategies There are various methods, techniques and strategies that can be implemented for managing, reducing and eliminating stress. Below are some helpful tips for stress management:

Mindfulness and Relaxation Techniques Studies have shown that practicing mindfulness, deep breathing, meditation and yoga are effective stress relievers.

Physical Activity Regular exercise has also been shown to reduce stress hormones and improve mood. Whether it's rigorous activity or a walk in nature aim for at least 30 minutes per day.

Healthy Nutrition Eat a balanced diet rich in whole foods, antioxidants, and omega-3 fatty acids is a crucial factor for managing stress. It's important to limit caffeine and alcohol.

Sleep Hygiene Sleep, most often over-looked, but extremely beneficial to combatting stress. Having at least 7 to 8 hours of sleep per night with a regular sleep schedule is critical to your health and well-being.

Social Support Connect with your family and friends. Talking about stress can alleviate its impact.

Reach Out to Me Connecting with a wellness and mental health coach to talk about your concerns, issues and well-being is a significant and helpful step to get you back on track, sooner rather than later.

Conclusion Remember that stress is a natural response. However, on-going and chronic stress requires attention. Prioritize self-care, seeks support and adopt healthy coping mechanisms. By understanding the connect between stress and mental health and how it negatively impacts your body and life is the first crucial step on your path to reversing your mental health and well-being. Hiring a coach is what makes the shift happen more quickly - leaving a happier and healthier you.

*Disclaimer: Coaching is not a replacement for therapy, counseling or medical treatment. If you are experiencing severe emotional distress, suicidal thoughts or any other mental health crisis seek immediate professional help. *