Be it serious situations or everyday hassles, stress is present in everyone’s life.

It is a biological response to what we understand as danger, and since prehistoric times it has helped humanity catch prey, escape predators, and survive.

Illustration of stress caused by artificial intelligence. Photo: Ine

These days, spikes in stress give us more energy to face modern-day hazards such as working under tight deadlines or public speaking.

But excessive stress throughout our lives can have dire consequences on our health and mind.

This chain reaction is triggered in the brain when an uncertain or frightening situation is encountered.

Along with the adrenal glands, the areas of the brain that control hormones produce adrenaline, norepinephrine and cortisol.

The first two increase heart rate, blood pressure and muscle activity, while cortisol converts fat into energy for the body, stimulates metabolism and has an anti-inflammatory effect, preparing the body to quickly respond to danger.

During this anxiety phase, several symptoms may appear: cold hands and feet, dry mouth, abdominal pain, sweating, muscle tension and shortness of breath, as well as tachycardia and high blood pressure.

Usually the body returns to normal after a stressful moment without any serious consequences other than muscle tension and mild fatigue.

However, when such situations occur too often, the body tends to be in a constant state of anxiety, which can lead to general malaise, memory problems, and heart and digestive tract diseases.

According to a study by IPCS (Institute of Psychology and Stress Control), in Brazil, about 60% of the population claim to experience high levels of stress, as well as high levels of anxiety (57.5%), depression (26%) and panic (14%). which can escalate tense situations.

The dangerous types of stress are acute, which occurs during a traumatic moment, and chronic, a milder form that is present continuously over long periods of time, causing greater damage to health in the long term.

HAZARDS OF CHRONIC STRESS FOR HEALTH

BRAIN ATROPHY

It damages the amygdala, the part of the brain that regulates fear and emotion, and the hippocampus, a structure responsible for memory, learning and stress management, making it increasingly difficult to resist its effects.

Cortisol can also cause the brain to slow down, causing the loss of many connections between neurons and affecting the prefrontal cortex, which is responsible for concentration, decision-making and social interaction.

Degradation of the nervous system can lead to cognitive and neurodegenerative diseases.

HEART PROBLEMS

This leads to high blood pressure and high cholesterol levels, which increases the likelihood of a heart attack, stroke or other cardiovascular disease.

LOW IMMUNITY

In addition to affecting appetite and sleep, which are important for immunity, stress also suppresses the immune system and the production of antibodies, making the body much more vulnerable to disease.

WEAK BONES AND TEETH

It destroys calcium in bones and teeth and increases the likelihood of fractures, tooth decay and osteoporosis.

DIGESTION PROBLEMS

This causes discomfort and poor digestion, and can also lead to gastritis and ulcers.

LOSS OF VISION AND HEARING

By disrupting the regulation of pressure in blood vessels, stress can affect the eyes and cause complications such as glaucoma.

It also reduces blood flow to the ear area, damaging your hearing.

TUMORS

Stress hormones can speed up the growth of tumors or awaken dormant cancer cells in the body.

The main sources of stress vary depending on age. The American Institute of Stress notes that 83% of teens are stressed about school and 65% are stressed about their family’s financial stability.

For young people, the worst pressures relate to employment, housing and self-esteem.

This pattern persists until about age 60, when concerns about family well-being, health, and loneliness become the biggest sources of stress.

However, a 2016 psychiatric study found that older adults, even those with cognitive impairment, have lower stress levels than younger generations.

Burnout: the new face of stress

In 2019, WHO recognized burnout syndrome as a professional phenomenon that affects health.

Also called burnout syndrome, this disorder occurs when high levels of work-related stress, anxiety and depression seriously undermine a person’s mental health.

Typically, burnout occurs in professionals who are too dedicated to their work or work too many hours.

Work removes people from social interaction, balanced nutrition, and hours of rest until their body’s health deteriorates.

When symptoms of fatigue and frustration reach extremes, physical and mental breakdown occurs.

Fatigue and stress leave people apathetic, unmotivated and exhausted, often to the point where they are unable to return to work.

According to the National Association of Occupational Medicine, 30% of Brazilian workers suffer from burnout.

Some of the occupations most prone to this disease are healthcare workers, firefighters, teachers, and food and hospitality workers.

Moreover, according to a Future Forum survey, women are 32% more likely to suffer from burnout than men.

MAIN CAUSES OF BURNOUT

1- Unfair or discriminatory treatment at work

2- Excessive amount of work

3- Poor communication and lack of support from managers.

4. Deadlines are too tight

5- Lack of flexible schedule

Source: Gallup, 2020

Taking a Deep Breath: How to Prevent and Manage Chronic Stress

The most effective way to prevent chronic stress is to avoid exposing yourself to everyday stressors such as traffic, work, or interpersonal interactions.

Since this is not an easy task, strategies such as breathing exercises and meditation can help keep your head straight.

Those living with excessive anxiety and stress are advised to seek psychological help.

Physical activity controls stress in several ways: not only does it help improve health, sleep and relaxation by releasing substances such as endorphins, but it also uses up stored adrenaline and cortisol in the body.

Leisure time such as traveling, spending time outdoors, pursuing hobbies and spending time with family and friends is also very important for maintaining mental health.

Additionally, research shows that the company of pets can reduce stress levels.

The Ministry of Health also recommends a diet that replaces stress-related nutrients with fruits and vegetables, which are sources of B vitamins, vitamin C, magnesium and manganese; and milk and its derivatives rich in calcium.

Teas with calming properties, such as chamomile, passionflower and lemon balm, have proven effective in combating anxiety.