The Effects of Stress on Your BodySave This Article For
LaterShare this:Stress is the body's reaction to any change that
requires an adjustment or response. The body reacts to these
changes with physical, mental, and emotional responses.Stress is a
normal part of life. Many events that happen to you and around you
-- and many things that you do yourself -- put stress on your body.
You can experience stress from your environment, your body, and
your thoughts.The Stress Management DietHow Does Stress Affect
Health?The human body is designed to experience stress and react to
it. Stress can be positive, keeping us alert and ready to avoid
danger. Stress becomes negative when a person faces continuous
challenges without relief or relaxation between challenges. As a
result, the person becomes overworked and stress-related tension
builds.Stress that continues without relief can lead to a condition
called distress -- a negative stress reaction. Distress can lead to
physical symptoms including headaches, upset stomach, elevated
blood pressure, chest pain, and problems sleeping. Research
suggests that stress also can bring on or worsen certain symptoms
or diseases.Stress also becomes harmful when people use alcohol,
tobacco, or drugs to try to relieve their stress. Unfortunately,
instead of relieving the stress and returning the body to a relaxed
state, these substances tend to keep the body in a stressed state
and cause more problems. Consider the following: Forty-three
percent of all adults suffer adverse health effects from stress.
Seventy-five percent to 90% of all doctor's office visits are for
stress-related ailments and complaints. Stress can play a part in
problems such as headaches, high blood pressure, heart problems,
diabetes, skin conditions, asthma, arthritis, depression, and
anxiety. The Occupational Safety and Health Administration (OSHA)
declared stress a hazard of the workplace. Stress costs American
industry more than $300 billion annually. The lifetime prevalence
of an emotional disorder is more than 50%, often due to chronic,
untreated stress reactions. When the body is stressed, muscles
tense up. Muscle tension is almost a reflex reaction to stress the
body's way of guarding against injury and pain. With sudden onset
stress, the muscles tense up all at once, and then release their
tension when the stress passes.Chronic stresscauses the muscles in
the body to be in a more or less constant state of guardedness.
When muscles are taut and tense for long periods of time, this may
trigger other reactions of the body and even promote stress-related
disorders. For example, both tension-type headache and migraine
headache are associated with chronic muscle tension in the area of
the shoulders, neck and head. Millions of individuals suffer from
chronic painful conditions secondary to musculoskeletal disorders.
Often, but not always, there may be an injury that sets off the
chronic painful state. What determines whether or not an injured
person goes on to suffer from chronic pain is how they respond to
the injury. Individuals who are fearful of pain and re-injury, and
who seek only a physical cause and cure for the injury, generally
have a worse recovery than individuals who maintain a certain level
of moderate, physician-supervised activity. Muscle tension, and
eventually, muscle atrophy due to disuse of the body, all promote
chronic, stress-related musculoskeletal conditions. Relaxation
techniques have been shown to effectively reduce muscle tension,
decrease the incidence of certain stress-related disorders, such as
headache, and increase a sense of well-being. Respiratory System
Stress can make you breathe harder. That's not a problem for most
people, but for those with asthma or a lung disease such as
emphysema, getting the oxygen you need to breathe easier can be
difficult. And some studies show that an acute stress such as the
death of a loved one can actually trigger asthma attacks, in which
the airway between the nose and the lungs constricts. In addition,
stress can cause the rapid breathing or hyperventilation that can
bring on a panic attack in someone prone to panic attacks. Working
with a psychologist to developrelaxation and breathing
strategiescan help. Cardiovascular The heart and blood vessels
comprise the two elements of the cardiovascular system that work
together in providing nourishment and oxygen to the organs of the
body. The activity of these two elements is also coordinated in the
body's response to stress. Acute stress stress that is momentary or
short-term such as meeting deadlines, being stuck in traffic or
suddenly slamming on the brakes to avoid an accident causes an
increase in heart rate and stronger contractions of the heart
muscle, with the stress hormones adrenaline, noradrenaline and
cortisol acting as messengers for these effects. In addition, the
blood vessels that direct blood to the large muscles and the heart
dilate, thereby increasing the amount of blood pumped to these
parts of the body and elevating blood pressure. This is also known
as the fight or flight response. Once the acute stress episode has
passed, the body returns to its normal state. Chronic stress, or a
constant stress experienced over a prolonged period of time, can
contribute tolong-term problems for heartand blood vessels. The
consistent and ongoing increase in heart rate, and the elevated
levels of stress hormones and of blood pressure, can take a toll on
the body. This long-term ongoing stress can increase the risk for
hypertension, heart attack or stroke. Repeated acute stress and
persistent chronic stress may also contribute to inflammation in
the circulatory system, particularly in the coronary arteries, and
this is one pathway that is thought to tie stress to heart attack.
It also appears that how a person responds to stress can affect
cholesterol levels. The risk for heart disease associated with
stress appears to differ for women, depending on whether the woman
is pre- or post-menopausal. Levels of estrogen in pre-menopausal
women appears to help blood vessels respond better during stress,
thereby helping their bodies to better handle stress and protecting
them against heart disease. Postmenopausal women lose this level of
protection due to loss of estrogen, therefore putting them at
greater risk for the effects of stress on heart disease. Endocrine
When the body is stressed, the hypothalamus signals the autonomic
nervous system and the pituitary gland and the process is started
to produce epinephrine and cortisol, sometimes called the "stress
hormones." Adrenal Glands (near kidneys) Stress signals from the
hypothalamus cause the adrenal cortex to produce cortisol and the
adrenal medulla to produce epinephrine. This starts the process
that gives your body the energy to run from danger. Liver When
cortisol and epinephrine are released, the liver produces more
glucose, a blood sugar that would give you the energy for "fight or
flight" in an emergency. For most of you, if you don't use all of
that extra energy, the body is able to reabsorb the blood sugar,
even if you're stressed again and again. But for some people
especially people vulnerable to Type 2 diabetes that extra blood
sugar can mean diabetes. Who's vulnerable? The obese and races more
inclined to diabetes, such as Native Americans. Studies show that
if you learn how to manage stress, you can control your blood sugar
level, sometimes nearly as much as with medication.
Gastrointestinal Esophagus When you're stressed, you may eat much
more or much less than you usually do. If you eat more or different
foods, or increase your use of alcohol or tobacco, you can
experience heartburn or acid reflux. Stress or exhaustion can also
increase the severity of heartburn pain. Stomach When you're
stressed, your brain becomes more alert to sensations in your
stomach. Your stomach can react with "butterflies" or even nausea
or pain. You may vomit if the stress is severe enough. And, if the
stress becomes chronic, you may develop ulcers or severe stomach
pain even without ulcers. Bowel Stress can affect digestion, and
what nutrients your intestines absorb. It can also affect how fast
food moves through your body. You may find that you have either
diarrhea or constipation. Nervous System The nervous system has
several divisions: the central division involving the brain and
spinal cord and the peripheral division consisting of the autonomic
and somatic nervous systems. The autonomic nervous system (ANS) has
a direct role in physical response to stress and is divided into
the sympathetic nervous system (SNS), and the parasympathetic
nervous system (PNS). When the body is stressed, the SNS generates
what is known as the "fight or flight" response. The body shifts
all of its energy resources toward fighting off a life threat, or
fleeing from an enemy. The SNS signals the adrenal glands to
release hormones called adrenalin and cortisol. These hormones
cause the heart to beat faster, respiration rate to increase, blood
vessels in the arms and legs to dilate, digestive process to change
and glucose levels (sugar energy) in the bloodstream to increase to
deal with the emergency. The SNS response is fairly sudden in order
to prepare the body to respond to an emergency situation or acute
stress, short term stressors. Once the crisis is over, the body
usually returns to the pre-emergency, unstressed state. Chronic
stress, experiencing stressors over a prolonged period of time, can
result in a long-term drain on the body. As the SNS continues to
trigger physical reactions, it causes a wear-and-tear on the body.
It's not so much what chronic stress does to the nervous system,
but what continuous activation of the nervous system does to other
bodily systems that become problematic. Male Reproductive System
The male reproductive system is influenced by the nervous system.
The parasympathetic part of the nervous system causes relaxation
whereas the sympathetic part causes arousal. In the male anatomy,
the autonomic nervous system, also known as the fight or flight
response, produces testosterone and activates the sympathetic
nervous system which creates arousal. Stress causes the body to
release the hormone cortisol, which is produced by the adrenal
glands. Cortisol is important to blood pressure regulation and the
normal functioning of several body systems including
cardiovascular, circulatory and male reproduction. Excess amounts
of cortisol can affect the normal biochemical functioning of the
male reproductive system. Chronic stress, ongoing stress over an
extended period of time, can affect testosterone production, sperm
production and maturation, and even cause erectile dysfunction or
impotence. Also, when stress affects the immune system, the body
can become vulnerable to infection. In the male anatomy, infections
to the testes, prostate gland and urethra, can affect normal male
reproductive functioning. Female Reproductive System Menstruation
Stress may affect menstruation among adolescent girls and women in
several ways. For example, high levels of stress may be associated
with absent or irregular menstrual cycles, more painful periods and
changes in the length of cycles. Premenstrual Syndrome (PMS) Stress
may make premenstrual symptoms worse or more difficult to cope with
and pre-menses symptoms may be stressful for many women. These
symptoms include cramping, fluid retention and bloating, negative
mood (feeling irritable and "blue") and mood swings. Menopause As
menopause approaches, hormone levels fluctuate rapidly. These
changes are associated with anxiety, mood swings and feelings of
distress. Thus menopause can be a stressor in and of itself. Some
of the physical changes associated with menopause, especially hot
flashes, can be difficult to cope with. Furthermore, emotional
distress may cause the physical symptoms to be worse. For example,
women who are more anxious may experience an increased number of
hot flashes and/or more severe or intense hot flashes. Sexual
Desire Women juggle personal, family, professional, financial and a
broad range of other demands across their life span. Stress,
distraction, fatigue, etc., may reduce sexual desire especially
when women are simultaneously caring for young children or other
ill family members, coping with chronic medical problems, feeling
depressed, experiencing relationship difficulties or abuse, dealing
with work problems, etc. APA gratefully acknowledges the assistance
of Steve Tovian, PhD, Beverly Thorn, PhD, Helen Coons, PhD, Susan
Labott, PhD, Matthew Burg, PhD, Richard Surwit, PhD, and Daniel
Bruns, PsyD, in developing this article. The full text of articles
from APA Help Center may be reproduced and distributed for
noncommercial purposes with credit given to the American
Psychological Association. Any electronic reproductions must link
to the original article on the APA Help Center. Any exceptions to
this, including excerpting, paraphrasing or reproduction in a
commercial work, must be presented in wYou may be working with
young people who have difficulty seeing a future for themselves.
They live in the moment and seem to have no motivation to look
ahead and plan for the future. Perhaps their pasts haven't been
very pleasant. Perhaps the dreams they had before have been
repeatedly shot down. Regardless of the reasons for avoiding
looking at the future, these youth need help to look forward in
their lives to something more positive.In this section, six main
approaches to generating a sense of future are described. Click on
one of the following for more information, and please review them
all before doing anything differently with youth!
1. Seeing Opportunity-many youth have given up because they just
can't see anything out there for them2. Having a Preferred Future
or Vision-youth often don't have the tools they need to effectively
think about the future3. Seeing Successes-sometimes youth don't see
a future because they haven't seen anyone else in their shoes
experience successThis section will assist you, the practitioner,
to: learn ways to use labour market information in interaction with
clients learn the questions to ask when scanning for trends look at
how labour market trends affect your local area help clients
develop skills for assessing labour market needs increase clients
self-management skills by teaching them to look for
opportunitiesRelated/applicable information on strategies for
Helping Youth Plan for a Preferred Future includes:Topics:
Career counseling
Choosing a career is not a serious affair until 12th grade.
However, once you are done with 12th, it is necessary to choose a
definite career and decide a career goal. Choosing the right career
option keeping the market in mind is necessary. In addition to
this, selecting the right education institution is equally
important. Unfortunately, not many students are able to discover
their potentials and interests at the stage and this is when
pressure starts building.
In this scenario, seeking the help of an experienced and
qualified career counselor becomes necessary who can assist in
discovering your potential and aptitude and accordingly suggest the
right course. Career counselor usually employ through testing of
three factors aptitude, interest and personality. These aspects
help these counselors in deciding the right career path for a
student. With an increase in the number of opportunities in the
market, the importance of career counseling has also increased
manifold. People have begun to realize the fact that not all can
become engineers or doctors and started exploring other fields
depending on their talent and interest in alternate domains.
Benefits of career counselingApproaching a career counselor is
essential when you are not sure about choosing a suitable career
option. Selecting a career option determines your course of life.
While a good decision at the right point of time can make your life
pleasant, a wrong one can ruin it. Remember that these decisions
are irreversible. In case of dilemma, it is also better to take
professional help. Career counseling is probably the best option in
this case. Benefits of career counseling is as follows-
Helps in determining a students true potential: There are
students who are clear as to what they want to become. On the other
hand, there are others who are either confused or have no idea
about their career preferences. Regular aptitude tests and
counseling sessions conduct by career counselors can help students
in finding out the right career options and the fields that
interest them. On the basis on these counseling results, students
make the right choice regarding what course they want to enroll
into in order to accomplish their career goals. Clear doubts:
Despite having a clear idea of what they want to achieve in life,
some students do not know the career path they need to follow to
have the requisite academic qualification to join a particular
course. Career counseling can help students clear these doubts by
giving them a clear cut view of what they can expect from various
educational courses. Some students might also have preconceived
beliefs about certain fields. Career counseling also helps students
overcome these by knowing the true facts. Support and motivation: A
career counselor also provides essential support and boosts the
morale of a student by understanding the kind of requirements.
Building the motivational level of a student is necessary for long
term success. This aids in improving overall performance of a
student. In addition to this, career counseling also teaches how to
expand your network which in turn enhances emotional support.
To conclude, the crux of career counseling is to provide the
necessary guidance that would help the student in making the right
choice regarding their career.
Effective communication helps us better understand a person or
situation and enables us to resolve differences, build trust and
respect, and create environments where creative ideas, problem
solving, affection, and caring can flourish. As simple as
communication seems, much of what we try to communicate to
othersand what others try to communicate to usgets misunderstood,
which can cause conflict and frustration in personal and
professional relationships. By learning these effective
communication skills, you can better connect with your spouse,
kids, friends, and coworkers.IN THIS ARTICLE: What is effective
communication? Listening Nonverbal communication Managing stress
Emotional awarenessWhat is effective communication?In the
information age, we have to send, receive, and process huge numbers
of messages every day. But effective communication is about more
than just exchanging information; it's also about understanding the
emotion behind the information. Effective communication can improve
relationships at home, work, and in social situations by deepening
your connections to others and improving teamwork, decision-making,
and problem solving. It enables you to communicate even negative or
difficult messages without creating conflict or destroying trust.
Effective communication combines a set of skills including
nonverbal communication, attentive listening, the ability to manage
stress in the moment, and the capacity to recognize and understand
your own emotions and those of the person youre communicating
with.While effective communication is a learned skill, it is more
effective when its spontaneous rather than formulaic. A speech that
is read, for example, rarely has the same impact as a speech thats
delivered (or appears to be delivered) spontaneously. Of course, it
takes time and effort to develop these skills and become an
effective communicator. The more effort and practice you put in,
the more instinctive and spontaneous your communication skills will
become.Effective communication skills #1: ListeningListening is one
of the most important aspects of effective communication.
Successful listening means not just understanding the words or the
information being communicated, but also understanding how the
speaker feels about what theyre communicating.Effective listening
can: Make the speaker feel heard and understood,which can help
build a stronger, deeper connection between you. Create an
environment where everyone feels safeto express ideas, opinions,
and feelings, or plan and problem solve in creative ways. Save
timeby helping clarify information, avoid conflicts and
misunderstandings. Relieve negative emotions.When emotions are
running high, if the speaker feels that he or she has been truly
heard, it can help to calm them down, relieve negative feelings,
and allow for real understanding or problem solving to begin.Tips
for effective listeningIf your goal is to fully understand and
connect with the other person, listening effectively will often
come naturally. If it doesnt, you can remember the following tips.
The more you practice them, the more satisfying and rewarding your
interactions with others will become. Focus fully on the
speaker,his or her body language, and other nonverbal cues. If
youre daydreaming, checking text messages, or doodling, youre
almost certain to miss nonverbal cues in the conversation. If you
find it hard to concentrate on some speakers, try repeating their
words over in your headitll reinforce their message and help you
stay focused. Avoid interruptingor trying to redirect the
conversation to your concerns, by saying something like, If you
think thats bad, let me tell you what happened to me. Listening is
not the same as waiting for your turn to talk. You cant concentrate
on what someones saying if youre forming what youre going to say
next. Often, the speaker can read your facial expressions and know
that your minds elsewhere. Avoid seeming judgmental.In order to
communicate effectively with someone, you dont have to like them or
agree with their ideas, values, or opinions. However, you do need
to set aside your judgment and withhold blame and criticism in
order to fully understand a person. The most difficult
communication, when successfully executed, can lead to the most
unlikely and profound connection with someone. Show your interestin
whats being said. Nod occasionally, smile at the person, and make
sure your posture is open and inviting. Encourage the speaker to
continue with small verbal comments like yes or uh huh.Effective
communication skills #2: Nonverbal communicationWhen we communicate
things that we care about, we do so mainly using nonverbal signals.
Wordless communication, or body language, includes facial
expressions, body movement and gestures, eye contact, posture, the
tone of your voice, and even your muscle tension and breathing. The
way you look, listen, move, and react to another person tells them
more about how youre feeling than words alone ever can.Developing
the ability to understand and use nonverbal communication can help
you connect with others, express what you really mean, navigate
challenging situations, and build better relationships at home and
work. You can enhance effective communication by using open body
languagearms uncrossed, standing with an open stance or sitting on
the edge of your seat, and maintaining eye contact with the person
youre talking to. You can also use body language to emphasize or
enhance your verbal messagepatting a friend on the back while
complimenting him on his success, for example, or pounding your
fists to underline your message.Tips for improving how you read
nonverbal communication Practice observing peoplein public places,
such as a shopping mall, bus, train, caf, restaurant, or even on a
television talk show with the sound muted. Observing how others use
body language can teach you how to better receive and use nonverbal
signals when conversing with others. Notice how people act and
react to each other. Try to guess what their relationship is, what
theyre talking about, and how each feels about what is being said.
Be aware of individual differences.People from different countries
and cultures tend to use different nonverbal communication
gestures, so its important to take age, culture, religion, gender,
and emotional state into account when reading body language
signals. An American teen, a grieving widow, and an Asian
businessman, for example, are likely to use nonverbal signals
differently. Look at nonverbal communication signals as a
group.Dont read too much into a single gesture or nonverbal cue.
Consider all of the nonverbal signals you receive, from eye contact
to tone of voice to body language. Anyone can slip up occasionally
and let eye contact slip, for example, or briefly cross their arms
without meaning to. Consider the signals as a whole to get a better
read on a person.Tips for improving how to deliver nonverbal
communication Use nonverbal signals that match up with your
words.Nonverbal communication should reinforce what is being said,
not contradict it. If you say one thing, but your body language
says something else, your listener will likely feel youre being
dishonest. For example, you cant say yes while shaking your head
no. Adjust your nonverbal signals according to the context.The tone
of your voice, for example, should be different when youre
addressing a child than when youre addressing a group of adults.
Similarly, take into account the emotional state and cultural
background of the person youre interacting with. Use body language
to convey positive feelingseven when you're not actually
experiencing them. If youre nervous about a situationa job
interview, important presentation, or first date, for exampleyou
can use positive body language to signal confidence, even though
youre not feeling it. Instead of tentatively entering a room with
your head down, eyes averted, and sliding into a chair, try
standing tall with your shoulders back, smiling and maintaining eye
contact, and delivering a firm handshake. It will make you feel
more self-confident and help to put the other person at
ease.Effective communication skills #3: Managing stressIn small
doses, stress can help you perform under pressure. However, when
stress becomes constant and overwhelming, it can hamper effective
communication by disrupting your capacity to think clearly and
creatively, and act appropriately. When youre stressed, youre more
likely to misread other people, send confusing or off-putting
nonverbal signals, and lapse into unhealthy knee-jerk patterns of
behavior.How many times have you felt stressed during a
disagreement with your spouse, kids, boss, friends, or coworkers
and then said or done something you later regretted? If you can
quickly relieve stress and return to a calm state, youll not only
avoid such regrets, but in many cases youll also help to calm the
other person as well. Its only when youre in a calm, relaxed state
that you'll be able to know whether the situation requires a
response, or whether the other persons signals indicate it would be
better to remain silent.Quick stress relief for effective
communicationWhen stress strikes, you cant always temper it by
taking time out to meditate or go for a run, especially if youre in
the middle of a meeting with your boss or an argument with your
spouse, for example. By learning to quickly reduce stress in the
moment, though, you can safely face any strong emotions youre
experiencing, regulate your feelings, and behave appropriately.
When you know how to maintain a relaxed, energized state of
awarenesseven when something upsetting happensyou can remain
emotionally available and engaged.To deal with stress during
communication: Recognize when youre becoming stressed.Your body
will let you know if youre stressed as you communicate. Are your
muscles or your stomach tight and/or sore? Are your hands clenched?
Is your breath shallow? Are you "forgetting" to breathe? Take a
moment to calm downbefore deciding to continue a conversation or
postpone it. Bring your senses to the rescueandquickly manage
stressby taking a few deep breaths, clenching and relaxing muscles,
or recalling a soothing, sensory-rich image, for example. The best
way to rapidly and reliably relieve stress is through the senses:
sight, sound, touch, taste, and smell. But each person responds
differently to sensory input, so you need to find things that are
soothing to you. Look for humor in the situation.When used
appropriately, humor is a great way to relieve stress when
communicating. When you or those around you start taking things too
seriously, find a way to lighten the mood by sharing a joke or
amusing story. Be willing to compromise.Sometimes, if you can both
bend a little, youll be able to find a happy middle ground that
reduces the stress levels for everyone concerned. If you realize
that the other person cares much more about something than you do,
compromise may be easier for you and a good investment in the
future of the relationship. Agree to disagree,if necessary, and
take time away from the situation so everyone can calm down. Take a
quick break and move away from the situation. Go for a stroll
outside if possible, or spend a few minutes meditating. Physical
movement or finding a quiet place to regain your balance can
quickly reduce stress.Effective communication skills #4: Emotional
awarenessLearn to recognize & accept your emotions
Watch 3-min. video:Developing emotional awarenessEmotions play
an important role in the way we communicate at home and work. Its
the way you feel, more than the way you think, that motivates you
to communicate or to make decisions. The way you react to
emotionally driven, nonverbal cues affects both how you understand
other people and how they understand you. If you are out of touch
with your feelings, and dont understand how you feel or why you
feel that way, youll have a hard time communicating your feelings
and needs to others. This can result in frustration,
misunderstandings, and conflict. When you dont address whats really
bothering you, you often become embroiled in petty squabbles
insteadarguing with your spouse about how the towels should be
hung, for example, or with a coworker about whose turn it is to
restock the copier.Emotional awareness provides you the tools
needed for understanding both yourself and other people, and the
real messages they are communicating to you. Although knowing your
own feelings may seem simple, many people ignore or try to sedate
strong emotions like anger, sadness, and fear. But your ability to
communicate depends on being connected to these feelings. If youre
afraid of strong emotions or if you insist on communicating only on
a rational level, it will impair your ability to fully understand
others, creatively problem solve, resolve conflicts, or build an
affectionate connection with someone.How emotional awareness can
improve effective communicationEmotional awarenessthe consciousness
of yourmoment-to-momentemotional experienceand the ability to
manage all of your feelings appropriately is the basis for
effective communication.Emotional awareness helps you: Understand
and empathize with what is really troubling other people Understand
yourself, including whats really troubling you and what you really
want Stay motivated to understand and empathize with the person
youre interacting with, even if you dont like them or their message
Communicate clearly and effectively, even when delivering negative
messages Build strong, trusting, and rewarding relationships, think
creatively, solve problems, and resolve conflictsEffective
communication requires both thinking and feelingWhen emotional
awareness is strongly developed, youll know what youre feeling
without having to think about itand youll be able to use these
emotional cues to understand what someone is really communicating
to you and act accordingly. The goal of effective communication is
to
