Stress and … excessive stress
Chapter 3: Symptoms and effects of stress
Every stress leaves an indelible scar, and the organism pays for its survival after a stressful situation by becoming a little older. – Dr Hans Selye
IS STRESS dangerous? What are the effects of excessive stress on our health?
The short answer is … numerous. I assume that, like most people, you are quite stressed. Read on!
– Studies have shown that 60 to 90 percent of visits to doctors are associated with stress (Perkins, 1994).
– A study of 2,465 Danish urban bus drivers showed that little social contact with colleagues, increased work pace, and heavy traffic were predictors of ischemic heart disease (Netterstrøm & Juel, 1988).
First, let us examine the symptoms of stress.
Stress symptoms
Although stress is not visible, either to the naked eye or via a micro- or telescope, we can feel its symptoms, document its effects (quite objectively), or even observe the above in others (i.e., our spouse, our boss, the taxi driver). We can, for example, recognise if we or those around us are stressed, by identifying some of the following symptoms.22
a) Physical / physiology. Increased heart rate, perspiration, fatigue, blood glucose, adrenaline, brain activity, muscle tone, pupil dilation (mydriasis), frequent urination, tremors, shallow breathing and O2 uptake (tachypnea), dry mouth, etc.
a) Behaviour. Talking and walking fast, eating and substance abuse problems, hostility and losing temper, rapid, rhythmical and mechanically repeated movements (e.g., of the foot), rushed speech, scowling, broken voice, restlessness, yawning, flickering of the eyelids, nail biting, etc.
b) Emotions. Anxiety, worrying, anger, nervousness, irritability, fear, terror, grief, disappointment, depression, frustration, mood swings, lack of concentration, difficulty in decision-making, sensitivity to criticism, reduced attention, feelings of confusion, lack of control, etc.
As we will see later, behavioural responses to stressful events can also be classified as healthy or unhealthy. Unhealthy responses include resorting to smoking, alcohol, drugs, etc. On the contrary, healthy responses include problem solving, emotional regulation strategies, physical exercise, relaxation, healthy diet choices, etc.
Healthy die…t!
Yet, just how does stress manifest? The third category above, i.e., the body’s symptoms and reactions to stress offers a glimpse. Here is more on the subject.
Fight or flight
The famous fight or flight response goes back to the prehistoric era and was developed to assist humans (and animals) to either confront or avoid danger. It is the body’s normal and necessary reaction to any real or perceived danger. Our prehistoric ancestors had to deal with “life and death situations” almost daily. Although today people rarely have to fight off tigers and wild beasts, the body’s responses have remained unchanged. Prehistoric enemies have been replaced by real or imaginary monsters: your teacher, your boss, your wife, your monster-in-law are only some of these.
I would rather fight tigers all day than have to deal with my mother-in-law!
General adaptation syndrome
According to the General Adaptation Syndrome (G.A.S.), a mechanism proposed by the late Hans Selye (1956), the body’s response to each situation we perceive as threatening for our well-being and, hence, requiring adaptation follows three stages:
a) Alarm stage. When threatened, humans and animals mobilize their defences and literally become on guard and ready to attack or take flight. In this first stage, the body responds to stress by secreting certain hormones. Cortisol, which increases glucose in the blood system, and norepinephrine, which elevates blood pressure and boosts energy supplies. Their role is to prepare us to fight or fly. We need to arrive at a state of vigilance and readiness to deal with the event. At the same time, carbon dioxide levels increase in the blood stream causing higher respiratory and heart rate, raised blood pressure and blood density to carry more oxygen to muscles, sudden perfusion of large muscle groups (arms, legs, etc.). At the same time, the digestive process is disrupted. Who needs to digest when they are about to be eaten and digested?
b) Resistance stage. During the second stage, the individual confronts the enemy and will resist for as long as necessary and as long as available energy reserves are adequate. Although these changes are certainly positive in the short term as they protect us from dangers, prolonged stress responses may be deleterious for our health.
c) Exhaustion. The duration of stage two is critical. How long someone can remain at the resistance stage is decisive, because eventually the third stage, exhaustion, sets in. This is when the body’s energy reserves begin to dissipate, and fatigues emerges. It is like revving a car engine for too long. The car is preparing for a fast start, but its energy reserves are depleting at a rapid rate. When in the exhaustion phase, the individual is vulnerable to additional external dangers and to disease, because of the diminished resistance of the immune system.
Psycho-neuro-immunology
Our immune system serves to identify and destroy pathogenic microorganisms.
The hormones secreted while under stress (e.g., cortisol, adrenaline) prepare us to deal with events threatening our wellbeing. As mentioned, a certain degree of stress is normal and necessary. If, however, these intense conditions last long, the body’s resistance is impaired (Marx, 1985). Frequent activation of the autonomic nervous system affects the capability of the immune system.
Individuals who feel “down” psychologically (e.g., those suffering from mild depression) are twice as likely to become ill when exposed to bacteria and viruses, compared to others who are in a good psychological condition. This is due to a decrease in the ability of the immune system to fight back (Cohen et al., 1991, Kiecolt-Glaser et al., 1992). Indeed, stress has been connected to impaired immune system (Kemeny, 2003), lower production of antibodies, inflammation of white blood cells, and reduced response to the Epstein-Barr virus.
Hurray for stress!
Stress can affect individuals in different ways, depending on each person’s predisposition to develop ailments in particular organs or systems. When under stress, some get headaches, others develop skin rashes, etc. Each person may manifest the symptoms on the system that is the most sensitive or weak for him/her.
In a sense, stress makes you more vulnerable to disease. The disease, in turn, creates new stress because you are off work, you consume bland medicines of unknown effectiveness, you worry about following the appropriate treatment or if you have consulted the right doctor, and the list goes on!
Stress also affects our behavioural responses, which may in turn produce physical consequences. Vicious circle …
Illnesses hover constantly above us, their seed blown by the winds, but they do not set in the terrain unless the terrain is ready to receive them. – Claude Bernard
EFFECTS OF STRESS
“Don’t worry about catching a cold, because … you may double the chances of catching a cold!”
Although the above statement is not entirely accurate (germs induce colds, not worry), it does contain an element of truth. People who suffer from excessive, frequent, and long-lasting stress are also first on the list for developing a variety of ailments, including:23
a)