The Science of Stress: Symptoms, Causes, and Management

Stress is becoming a common reaction to our daily life. There are multiple factors that contribute to increasing stress levels. Work pressure, personal responsibilities and more recently pressure from social media have caused our stress levels to go through the roof. 

During stress, our body activates the “fight or flight” response, releasing stress hormones like cortisol. Effects of stress include increased heart rate, elevated blood pressure, and heightened alertness. Chronic stress can lead to health issues, impacting the immune system, cardiovascular health, and contributing to mental health disorders like anxiety and depression. 

In this blog we will understand what stress is. What are its symptoms and causes and how to manage stress? 

What is Stress? 

Stress is a physiological and psychological response to challenging situations, often perceived as challenging or demanding. Physically, this manifests as increased heart rate, elevated blood pressure, and heightened alertness. Chronic stress can lead to various health issues, affecting the immune system, cardiovascular health, and mental well-being. Emotional and cognitive symptoms include anxiety, irritability, and difficulty concentrating. 

The body’s stress responses aid in adapting to new situations, and stress, in some instances, can have positive effects by keeping us alert, motivated, and prepared to face challenges. However, stress becomes problematic when stressors persist without relief or opportunities for relaxation, leading to potential negative impacts on overall well-being. 

Effects of Stress on the Body 

Chronic stress can have various adverse effects on the body, impacting both physical, emotional and mental health. Chronic stress can also lead to a lot of wear and tear in the body. To identify when we are under stress, we need to know signs and symptoms of the stress which are physical, emotional and behavioral.  

Physical symptoms of stress

• Increased heart rate and blood pressure
• Muscle tension and stiffness
• Headaches or migraines
• Digestive issues (e.g., stomach cramps, nausea)
• Overeating or loss of appetite
• Sleep disturbances (insomnia or excessive sleep)
• Fatigue and lethargy
• Sweating and clammy hands 

 Emotional and Mental symptoms of stress

• Anxiety and worry
• Irritability and mood swings
• Difficulty concentrating
• Social withdrawal
• Loss of interest or motivation
• Frustration or impatience
• Restlessness 

Behavioral symptoms of stress

• Nail-biting or other nervous habits
• Overreacting to minor issues
• Excessive drinking and smoking
• Eating disorder
• Depression 

How to Manage Stress? 

• Diet 

Diet plays an important role in stress management. Many health experts recommend adding certain nutrients like omega-3-fatty acids, vitamin C and magnesium to the daily diet to relieve stress.  

Foods rich in omega-3 fatty acids, like fish and flaxseeds, contribute to brain health and mood regulation. Complex carbohydrates, found in whole grains, aid in the production of serotonin, a neurotransmitter that promotes relaxation. Vitamin C rich foods are rich in antioxidants that help to combat oxidative stress. Magnesium rich foods like spinach can help relax muscles and improve sleep quality. 

Avoiding excessive caffeine, sugar, and processed foods is advisable, as they can contribute to energy crashes and mood swings, exacerbating stress levels (1).  

• Exercise 

Exercise releases endorphins, the body’s natural mood lifters, promoting a sense of well-being. It helps reduce levels of stress hormones like cortisol and adrenaline. Regular physical activity improves sleep quality, enhances mood, and boosts overall resilience to stress. Additionally, engaging in exercise provides a healthy outlet for managing and releasing built-up tension and frustration. People who exercise regularly also tend to feel less anxious and more positive about themselves. Many experts believe that there is a link between a healthy body and a healthy mind.  

Following exercise helps to relieve stress  

• Running  

• Cycling 

• Yoga 

• Dancing 

• Swimming 

• Focus on Sleep 

Adequate sleep is crucial for stress management as it allows the body and mind to recover. During sleep, the brain processes emotions and consolidates memories, contributing to better emotional resilience. Quality sleep regulates stress hormones, promoting a balanced response to challenges and enhancing overall well-being, mental clarity, and emotional stability.  

Here are some tips that will help you sleep better 

• Close all devices 30 min before the sleep 

• Sleep in a dark environment 

• Set a sleep schedule 

• Take a magnesium or melatonin supplement for sleep 

• Practice Deep Breathing and Meditation 

Deep breathing and meditation promote stress reduction by activating the body’s relaxation response. These practices calm the nervous system, lower cortisol levels, and increase mindfulness, fostering a sense of peace and tranquillity. Regular deep breathing and meditation contribute to improved emotional regulation, reduced anxiety, and an overall heightened ability to cope with stress. 

• Connect with People  

Connecting with friends and family reduces your stress by providing emotional support and fostering a sense of belonging. Social interactions trigger the release of oxytocin, a hormone that promotes bonding and reduces stress. Sharing concerns, receiving empathy, and experiencing a sense of community contribute to emotional well-being and stress resilience 

• Take Supplements 

You don’t need to turn to anti-depressants every time you feel stressed. There are many natural supplements that help to reduce stress causing any side effects. Supplements like melatonin help you to reduce stress by regulating the sleep-wake cycle, promoting better sleep. 

Adequate sleep, in turn, enhances the body’s ability to cope with stress and promotes overall well-being. Magnesium supplements can also help reduce stress by regulating neurotransmitters which have calming effects. 

• Try Laugh Therapy 

Laughter therapy is one of the best treatments to manage stress. Laughing makes you take in more oxygen which boosts heat, lungs and muscle health. Laughing also releases feel good hormone known as oxytocin which reduces stress levels.  

• Avoid Unhealthy Habits 

Avoid depending on alcohol, smoking, or caffeine as coping mechanisms. While they may offer temporary relief, in the long run, they won’t address the root of your issues and may lead to new challenges. It’s more effective to address the underlying causes of stress directly. 

Conclusion 

While the definition of stress can be different for different people, identifying characteristics of stress is crucial if you want to manage it. This article helps you to understand the different signs and symptoms of stress and how to manage stress effectively. Do not put off dealing with stress as chronic stress can lead to depression. Remember managing stress is not a short term thing, it requires constant effort. 

FAQs 

1. What are the 7 symptoms of stress? 

The 7 signs of symptoms include: 

• Increased heart rate 

• Headache 

• Loss of appetite 

• Anxiety  

• Mood Swings 

• Nail biting  

• Depression 

 2. What is stress in daily life? 

Stress in daily life can include work related stress, relationship stress or financial stress.  

3. How to relieve stress quickly? 

To relieve stress quickly listen to music, meditate, talk to friends and take a magnesium supplement.  

4. What is bad stress called? 

Bad stress is also referred to as Distress.