Stress. How to manage its impact on our health?

The pace of modern life keeps us constantly doing something: we're working, on social media, eating, or doing some other activity, usually all at the same time. This creates a feeling of physical or emotional tension that can leave us feeling frustrated, angry, or nervous. This feeling is what we call stress.

However, the body's stress response is an ancient mechanism inherited from our ancestors as a response to perceived threats or dangers. Long ago, when humans hunted and gathered, the stress response was triggered by external danger. Activating this instinct signaled the body to release hormones that enabled a resourceful reaction and a rapid response time. This fight-or-flight instinct was vital for our survival.

We now live in a modern world where most of us no longer need to hunt or gather to survive. Other circumstances trigger our stress response, such as work-related issues, financial problems, or personal relationships. This impact on our health can be significant, both physically and emotionally.

When you feel stressed, your body releases hormones like adrenaline and cortisol into the bloodstream. For short periods, cortisol can help regulate many of the body's natural functions, including sleep, weight, blood pressure, and blood sugar levels. However, when you experience long-term stress, cortisol levels remain elevated. This can lead to inflammation and a lower white blood cell count, two problems that can weaken the immune system.

Stress is a normal feeling that can be temporary or long-term, affecting hormones, mood, illness, and all aspects of your health and well-being. It can be of two main types: acute or chronic.

Acute stress is short-term stress that disappears quickly. You might feel it when you slam on the brakes, argue with your partner, or ski down a steep slope. It helps us manage dangerous situations. It also occurs when we do something new or exciting; for these reasons, everyone experiences acute stress at some point. Furthermore, this type of stress isn't necessarily bad because it aids in our survival.

Chronic stress is stress that lasts for an extended period. You may experience chronic stress if you have money problems, an unhappy marriage, or difficulties at work. Any type of stress that continues for weeks or months is chronic stress, and if a person becomes accustomed to it, they may not realize it's a problem that, if left unchecked, could lead to health issues.

How to manage the impact of stress on health?

• Identify your stressors : Once you know what is upsetting you, you can begin to manage stress in a healthy way.
• Seek professional help : Tell that person what's happening and how you feel. They can help you identify the cause of your stress and offer helpful advice on how to manage it.
• Adopt an active lifestyle. Walking, cycling, jogging, gardening, yoga, or weightlifting can change your focus and your brain hormones. Exercise releases endorphins, hormones that make you feel better and happier.
• Meditate, Pray: Meditation and prayer can help reduce anxiety and tension.
• Participate in fun activities: Find a hobby or any other activity you enjoy, stop focusing on stress and dedicate yourself to something else.
• Set goals and priorities. Decide what you must do and what can wait, and learn to say no to new tasks if they're overwhelming you. Focus on what you've accomplished at the end of the day, not what you haven't been able to do.

And in general, remember that we often encounter situations that require a greater investment of energy to resolve successfully; however, we shouldn't push ourselves beyond our limits by wasting energy unnecessarily. Often, what we need to do is stop, analyze the problem from a different perspective, and explore other paths, if necessary. Acting in this way helps us build greater confidence in ourselves and our own abilities to overcome setbacks with minimal stress.

Ramona Ávila Núñez, PhD