Insight Type: Lifestyle Insight

What is stress and what are some of the things you can do to help prevent it

What is stress?

Stress is a natural response to pressure when presented with challenging or sometimes even dangerous situations (called stressors). When you experience stress, your body’s nervous system responds as a protective mechanism to help you handle the stressor by staying alert and increasing your energy.

However, if you are unable to control and manage your natural response to a stressor or you are experiencing stress regularly (chronic stress) with or without triggers, stress may begin to negatively impact your physical and mental health.

What are the signs of stress?

Stress can negatively affect your mind, behaviour and body. Signs of uncontrolled stress can include:

• Feeling irritable or angry – withdrawing from work and relationships
• Headaches and other aches and pains
• Fatigue – feeling burnt out and left feeling exhausted
• Difficulty sleeping
• Digestive upset
• Difficulty concentrating
• Feeling overwhelmed
• Feeling moody.

Chronic or long-term stress can be a symptom of an underlying issue. Make sure you visit your doctor or healthcare professional if you are experiencing long periods of stress.

What causes stress?

Stress hormones, such as adrenaline and cortisol, are released in response to certain triggers, which can then prompt a physical reaction. These physical reactions help to handle or defend against a stressor, for example by preparing to fight the threat or flee to safety.

There are different triggers that can cause you stress in different ways:

• Major life events such as a death in the family or getting married
• Routine stress from everyday life, such as work, having a medical condition or financial demands
• Traumatic stress from a life-threatening or violent situation that may lead to post-traumatic stress disorder
• Unpredictable events such as getting a new boss at work or an uninvited house guest.

Preventing stress 

If you find you are feeling stressed regularly, you may consider asking yourself these questions for handling stressors.

• Can you identify the triggers for your stress and deal with them before they become bigger problems?
• Are stressors placing you under too much pressure?
• Are your levels of stress helpful or getting you down?
• Are you making time for things you enjoy?

Try to answer these questions honestly to handle your triggers for stress. You may even have a few of your own questions to use. To anticipate stress before it takes hold, you might try calming yourself down and even preparing yourself for a response to a trigger.

Stress management and healthy living

Although it may be difficult to avoid stressors in your life, you may be able to alter your behaviour to better manage your stress.

Physical activity is a great way to focus your mind, and regular exercise also releases endorphins into your bloodstream that can boost your mood.

Invest your time in forming social relationships with people who care to talk about the stressors in your life, and avoid internalising your feelings.

If you notice you are starting to have symptoms of stress by a change in mood or concentration, try calming yourself down using relaxation techniques, such as practising yoga or listening to music. You may find it calming to have a daily routine to prepare you for your day.

Interesting facts

• You may have heard the term ‘fight or flight’, which is your body’s natural hormonal response to stressors to either stay and deal with a stressor or run away to safety.
• After the stressor has been removed, it can take your body time to rebalance.

References available on request.

The processing of stress can begin in the brain, even though it may be the body that feels most of the effects.

The Science Behind Stress

When faced with stressful or confronting situations you may find that your heart starts to pound and you begin breathing faster.

If you’ve heard the term ‘flight-or-fight response’, this is a typical example. It’s your body’s response to acute (short-term or sudden) stress.

But did you know that more everyday forms of stress can bring about the same type of response?[1B] Your body can react like this in mildly stressful situations – like when you receive a cranky message, can’t find your house keys, or are simply running late for work. 

What is a stress response?

Stressful situations can release a surge of hormones in your body. A tiny part of your brain known as the hypothalamus reacts to a stressor by sending out signals that trigger  production of stress hormones – adrenaline and cortisol in particular.

Adrenaline affects things like your vital signs – it increases your heart rate and may raise your blood pressure, plus it can give you an energy boost. Cortisol can give you an energy boost too, but it also slows some things down – it puts certain functions like digestion on hold, to wait till the immediate stress passes.

These symptoms often pass quickly, once the threat or worry (called a stressor) passes. Stress relief begins when your stress hormone levels fall, and your body transitions back into balance. Your vital signs level out and it’s back to business as usual for your body.

What happens when Stress gets too high or goes on too long?

Stress on occasion or in short-lived moderate doses isn’t a bad thing. In fact, it helps you to be productive and can give you motivation. But you can reach a tipping point where you have either too much stress or experience stress for too long. Situations like this can cause your body to feel stress for longer. The result? Stress can manifest itself in many forms of symptoms, some of the common signs may include: 

1. Headaches
2. An upset stomach
3. Mood changes 
4. Memory and concentration problems
5. Poor sleep patterns and sleeplessness

Can Stress affect your productivity?

Stress can affect your ability to perform effectively and efficiently. As you can see in the graph below, you’re more likely to perform at your peak when your stress levels are in check – high enough, but not too high. Performing at your peak means that your memory and focus are better, and this can also support your ability to  get through challenging tasks such as problems-solving. These are all great reasons to keep stress balanced.

Support with helping balance Stress levels?

Everybody experiences stress differently, so it’s important to find the balance that works for you and keeps you at your peak. For most of us, getting the balance right means doing things that reduce high and prolonged stress, and helps to manage stress when it can’t be prevented. 

Reducing Stress

• Try monitoring your stress levels – aim to learn what triggers stress for you, identify the early warning signs and then try to not let stress escalate.
• Use problem solving – look for clever and creative ways of avoiding stressful situations for you.
• Make an effort to change your perspective and keep a balanced view on everyday triggers of stress – try to imagine the best case scenario, rather than the worst.
• Manage your time well – this will increase your productivity plus decrease your stress levels.
• Strive for work–life balance where possible – find ways to support yourself when stress rises.

Things to help deal with Stress

• Try exercise – run, swim or cycle it out! Find an exercise you enjoy to feel some stress relief.
• Relaxation exercises – deep breathing, muscle relaxation, yoga and meditation can help balance the mind and body.
• Spend time with family and friends – have a laugh.
• Look after your health – maintaining a healthy diet and try making more time toget good rest and sleep.
• Do activities you enjoy – paint, read, walk your dog, or listen to music that relaxes you.
• Talk to your health professional especially if your symptoms persist or worsen  – they can give you advice on more strategies for dealing with stress.

References available on request

Learn how to lessen stress with these evidence-based tips for managing the first signs.

Stress affects each and every one of us. If your stress levels are only mild, you’re in luck – small amounts of stress can actually be beneficial for your brain. Researchers at the University of California, Berkeley, found that a little bit of stress (short-term as opposed to chronic stress which can persist over time) could benefit mental performance by causing brain cells to flourish into new nerve cells.

However, too much stress – that is, feelings of stress or mild anxiety that continue for weeks and months on end – can manifest into unhealthy physical and mental symptoms, which could have more serious health implications.

A report released by the Australian Psychological Society found that financial issues were the leading cause of stress amongst Australians, with more than half of Australians identifying finances as a cause of stress. While we all have different triggers – whether they’re financial, work-related, family-related or caused by additional pressures – the first signs of stress usually manifest in physical and emotional symptoms.

You are probably familiar with the common signs and symptoms of stress—shortness of breath, headaches, worrying, and fatigue. It’s helpful to try to find healthy and where possible, natural ways to work on these signs of stress before they start to affect your health more seriously and give way to long-term, chronic stress.

Long-term stress is associated with a range of health concerns, such as low mood, weight issues and sleeplessness. Gastrointestinal problems, hormonal issues and sexual dysfunction can also occur as a result of long-term stress.

Naturally fighting the first signs of stress

There is an increasing body of research into how stress impacts the body, as well as the various ways to overcome it. Here’s what some of the latest science has uncovered.

Meditation

Mindful meditation can help you deal with both the mental and physical impact of stress, according to research published in the journal Perspectives on Psychological Science. Mindfulness is an ancient meditative practice that involves sitting quietly, focusing all your energy on slow, deep breathing, and aiming to be still in the present moment, without worrying about the past or future.

Diet

Researchers from Penn State found that walnuts and walnut oil could help equip the body to cope with stress. The findings, which looked at how walnuts and walnut oil impact blood pressure during times of stress as well as without, were published in the October 2010 edition of the Journal of the American College of Nutrition.

Tips for managing stress

The Australian Psychological Society (APS) recommends identifying your warning signs and triggers, and putting steps into place to help yourself calm down before your stress levels escalate. The APS also points out that the practice of establishing predictable daily routines can be both calming and reassuring in times of stress.

Taking steps to live a healthy, active lifestyle, and seeking the support of friends and loved ones will also help you stay positive and will provide support if your stress becomes too consuming.

Seeking help

If you feel as if you’re not coping with the amount of stress in your life and are finding it difficult to manage your day-to-day tasks, seek the help of a healthcare professional who can assess your situation and provide personalised support.

References available on request.

Feeling constantly tired or weak can have a negative impact on your life. The first step to resolving fatigue is to identify the underlying cause.

Why am I always tired?

Feeling constantly tired or weak can have a negative impact on your life. The first step to resolving fatigue is to identify the underlying cause.

For many people, fatigue is caused by a combination of factors including lifestyle, social or psychological issues and general wellbeing^2,3. Fatigue can also be a symptom of an underlying medical condition2. However, many cases of fatigue are usually not due to any serious condition and can be self-managed⁴.

Causes of fatigue

Examples of some common causes that may trigger fatigue²:

Lifestyle (e.g. lack of sleep or regular exercise, work-related stress, alcohol and drugs)

Emotional (e.g. depression, grief, anxiety, emotional stress)

Medical (sometimes fatigue may be a sign of an underlying illness such as a thyroid disorder, heart disease or diabetes)

Is your lifestyle causing your fatigue?

Are you getting enough regular sleep? Or are you sleeping too much? Do you exercise regularly? Common lifestyle factors that may be contributing to your fatigue include:

• Lack of sleep – are you getting 8 hours? Is your sleep disturbed?
• Too much sleep – do you sleep more than 11 hours a night?
• Alcohol – did you know alcohol is a depressant and disturbs your sleep patterns?
• Smoking or caffeine – these substances stimulate your body, and can sometimes cause insomnia
• Lack of exercise – do you have a sedentary lifestyle? Regular exercise can help to boost energy levels and help you sleep
• Poor diet – do you have a balanced diet? Or do you live off quick fix foods like chocolate bars and energy drinks?

Could your job be causing you to feel overtired?

Is your job very stressful? Do you have enough time to see your friends and family? Are you satisfied in your career? Do you work unfriendly or irregular hours? Issues related to your job or work place can be known to cause fatigue.

Are there psychological or emotional factors involved in fatigue?

Psychological factors such as depression, anxiety, stress and grief can lead people to feel fatigued. If you are constantly stressed or worried, your body becomes exhausted, and fatigue can set in.

Is your fatigue a result of a medical condition?

Many medical conditions can result in the feeling of tiredness or fatigue. Common medical causes include thyroid disorder, heart disease and diabetes. Some medications can also cause fatigue as a side-effect. 1,2 If you are worried that your fatigue may be caused by an underlying illness, make sure you talk to your doctor.

Is your ‘always on’ attitude preventing your from taking a break?

In today’s busy world, it’s easy to get caught up with never-ending commitments – whether it’s work, socially or additional activities you are trying to squeeze into your day. If you never give yourself time for some proper rest, you may find yourself feeling fatigued.

How can I beat fatigue?

The good news is that, for most people, fatigue is easily resolved. Mild fatigue is usually short lived, and will often get better on its own or with some simple lifestyle changes4. Whether that’s removing stressful factors, getting more sleep, improving your diet or exercising more regularly – here’s some tips to help reduce fatigue and give you more energy.

• Eat more often – Keep up energy with regular meals and healthy snacks
• Exercise regularly – Regular exercise boosts energy – even 15 mins a day   
• Improve your diet – Consider losing weight if you are carrying excess weight
• Sleep – Get a good night’s sleep
• Reduce stress – Take part in a relaxing activity
• Talk – If you are experiencing emotional stress
• Cut caffeine – Avoid caffeinated drinks
• Reduce alcohol – Especially before you go to bed
• Drink water -To maintain hydration

References
eMedicineHealth. Fatigue. Available at: https://www.emedicinehealth.com/fatigue/article_em.htm#what_is_fatigue Accessed April 2018.
BetterHealth Channel. Fatigue. Available at: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue Accessed April 2018.
Safe work Australia. Fatigue. Available at: https://www.safeworkaustralia.gov.au/fatigue Accessed April 2018.
Health direct. Self-help tips to fight mild fatigue. Available at: https://www.healthdirect.gov.au/self-help-tips-to-fight-fatigue Accessed April 2018.

You are in control of your cognitive abilities.

What is cognition?

Take your right hand and tap the top of your head. Now take your left hand and rub your stomach in a circular motion. Now, reverse the direction of your left hand, while still tapping your head with your right hand. Have you done it? You have just used your motor skills, a cognitive function, to complete this exercise.¹

Cognitive abilities are brain-based skills that we need to carry out any task – ranging from the one mentioned above to more complex problem solving. The difference between cognition and knowledge is that cognition is all about how we learn and remember, and not the actual knowledge itself.¹

The good news is that cognitive abilities aren’t fixed. You can continue to sharpen them via your lifestyle and targeted practice – it’s in your control!¹

The elements that make up cognition²

Short-term memory

The amount of information we can retain in a short period of time (a matter of seconds).

Long-term memory

Our ability to retain information for the long term, and recall it when needed.

Working memory

Our ability to keep information long enough to use it to carry out plans and thoughts. Think of it as short-term memory pulling from long-term memory to make decisions.³

Attention/Focus

The clarity and amount of time we can keep our minds focused. (Or how easily we can be distracted)

Alertness

How aware we are of our surroundings in real time. This directly opposes our ability to remain in focus.

Symbolic association

Our ability to form associations between symbols and concepts. (i.e. our ability to understand what a stop sign signifies, whether in terms of road rules or representation of what a stop sign could imply)

Flexibility

Our ability to unlearn a symbolic association and learn a new one.

Latching

Our ability to explore multiple solutions before arriving at the one we think is best.

Abstraction

Based on symbolic association, it’s our ability to deconstruct complex ideas and then recreate new ones using different components.

What factors can impact cognition?

There are some outside factors can have a negative impact on your cognitive health. 

Brain ageing: As we get older, some natural wear and tear happens within your brain, meaning that your brain cells (neurons) can’t always function as well as they used to. ⁴
Disease: There are multiple diseases that are more common in older age, that can impact your ability to think clearly. The one you are probably most familiar with is dementia.⁴
Brain underuse: Just like muscles becoming weaker due to lack of use, your brain power will decline if you don’t keep your brain active.⁴
Sleep: Poor sleep can impair the way you function.⁵ The longer you go without sleep, the worse it can be.
Diet: An unhealthy diet has a negative effect on your body as a whole.⁴
Activity: While it’s well known that an active body facilitates an active mind, scientists suspect that the opposite also holds true – an inactive body may contribute to an inactive mind.^4,6

References

1. Sharp Brains. What are cognitive abilities and skills, and how to boost them. Available at: https://sharpbrains.com/blog/2006/12/18/what-are-cognitive-abilities/ Accessed June 2018.
2. Sapien Labs. Cognitive health: defining and measuring it. Available at: https://sapienlabs.co/cognitive-health-defining-and-measuring-it/ Accessed June 2018.
3. Very Well Health. 4 types of memory: sensory, short-term, working & long-term. Available at: https://www.verywellhealth.com/types-of-memory-explained-98552 Accessed June 2018.
4. Better Health Channel. Healthy ageing – stay mentally active. Available at: https://www.betterhealth.vic.gov.au/health/healthyliving/healthy-ageing-stay-mentally-active Accessed June 2018.
5. National Institute on Aging. Cognitive health and older adults. Available at: https://www.nia.nih.gov/health/cognitive-health-and-older-adults Accessed June 2018.
6. Wheeler MJ, et al. Alzheimers Dement (N Y) 2017;3(3):291–300.