Many people feel that stress is mysterious; the term is used by doctors, therapists, coworkers, and friends, but few really grasp what it entails and its effects. Let’s take a closer look.
Stress is a natural reaction your body has as a result of physical or emotional tension. These stress reactions produce physical and mental responses in an attempt to help the body adjust to whatever the situation is. In some cases, stress can actually be beneficial, keeping you alert and motivated; it may help your body to work harder for a short period. It becomes a problem when stressors continue without relief or resolution, and end up doing harm to one’s health.
Types of Stress
There are two main kinds of stress: acute stress and chronic stress.
Acute stress is a short-term stress that comes and goes quickly. It is the kind of stress you feel as a direct result of a situation, like running late for an appointment. Everyone experiences acute stress from time to time, but it subsides fairly quickly.
Chronic stress, on the other hand, lasts for a long period of time. With this kind of stress, you do not get the opportunity to return to a relaxed state, as the stress is ongoing. Chronic stress can come from situations like financial struggles, marital problems, or long-term issues at work. People can become so used to chronic stress that they do not even realize it is a problem, but if it is not managed properly, it can result in health problems.
How does the body react to stress biologically?
It all begins in the brain. When someone experiences stress, the sensory systems (eyes, ears, etc.) send information to the amygdala, which interprets it. When it perceives that there is some kind of danger, it sends a distress signal to the hypothalamus.
The hypothalamus communicates with the rest of the body through the autonomic nervous system, made up of the sympathetic and parasympathetic nervous systems. When it receives the signal, the hypothalamus activates the sympathetic nervous system by sending signals to the adrenal glands.
The glands respond by releasing the hormone epinephrine (aka adrenaline) through the bloodstream, which causes psychological changes like increased heart rate and blood pressure, rapid breathing, and sharpened senses. As the burst subsides, the hypothalamus triggers the second part of the stress response system, called the HPA axis, made up of the hypothalamus, the pituitary gland, and the adrenal glands.
The HPA Axis
The HPA axis uses a series of hormonal signals to keep the sympathetic nervous system activated. The hypothalamus releases corticotropin-releasing hormone (CRH), which travels to the pituitary gland, triggering the release of adrenocorticotropic hormone (ACTH). This then travels to the adrenal glands, prompting them to release cortisol. When the “threat” passes, cortisol levels fall, and the parasympathetic nervous system dampens the response.
In the case of chronic stress, the HPA axis remains activated; after a while, this state affects the body, leading to many of the health problems associated with stress. Chronic stress causes the muscles to be in a constant state of tension, which can cause conditions like migraines or tension-type headaches, and persistent epinephrine surges can damage blood vessels and arteries, increasing the risk of heart attacks or strokes. The lungs may also be affected, as the stress response makes breathing faster and harder, worsening conditions like asthma or COPD.
Chronic stress may also cause digestive problems, influencing the activity of gut bacteria, the speed at which we digest food, and causing an increase or decrease in appetite, all of which can cause or exacerbate digestive issues.
Stress and Pain
One of the most interesting impacts of chronic stress, however, is its potential role in psychosomatic pain. Part of the biological stress response may explain how psychosomatic pain develops as a result of stress: During stress, the HPA axis can upregulate the levels of glucocorticoids (GCs) like cortisol and catecholamines (CAs) like adrenaline. These hormones cause the secretion of a protein called cytokines, which are pro-inflammatory and initiate responses against infection.
However, when the body produces cytokines for a long period of time, as in the case of chronic stress, they begin to attack the body’s own immune system. This incites chronic inflammation throughout the body. That inflammation can manifest itself as psychosomatic pain; it can appear almost anywhere in the body, but often presents as back/shoulder pain, abdominal pain, and headaches.
Chronic inflammation has also been linked to stress-related diseases, and thought to be the cause of them; as such, psychosomatic pain often accompanies these diseases, as both are caused by the same inflammation.
Psychosomatic symptoms of stress
Emotions, thoughts, and behaviors should be evaluated in tandem with physical explanations, as psychosomatic pain has demonstrated the strong link between mind and body. The fact that pain can be affected by beliefs, expectations, and emotional states shows that the mind directly impacts the perception of physical sensation.
The physical symptoms that can result from stress often present as atypical; as such, many times sufferers are unable to get answers, as their clinicians are only looking at the physical aspect. This generates even more stress, exacerbating and perpetuating their symptoms, and creating a vicious cycle. In some cases, the pain becomes so consistent that it takes on a sense of familiarity, becoming a “companion” people grow accustomed to in an attempt to cope.
The stigma around psychosomatic symptoms and the common lack of answers play into this, as some may feel they have to just “live with it.” While psychosomatic pain originates from a mental stressor, the pain itself is very real; it is not “all in one’s head,” and requires treatment. The mind triggers a bodily reaction directly tied to psychosomatic symptoms, so there is an identifiable cause when both are considered during diagnosis and treatment.
Can these symptoms of stress be treated?
So, how do you treat psychosomatic symptoms and the underlying issue of stress? There are different approaches, but the essential part is that treatment caters to both the mental and physical aspects.
A “complete cure” for psychosomatic symptoms cannot be achieved until the cause for the stress producing them is identified and treated. As such, therapies that target the emotional and psychological factors are essential.
Treatment for Stress
Cognitive behavioral therapy (CBT) is a goal-oriented psychotherapy that focuses on changing patterns of thinking and behavior, explaining that how you interpret your physical symptoms can impact your reactions to it and your emotional state. The therapist helps guide the client through the process of changing their perceptions and may use strategies like offering counter-arguments to negative thoughts, and aid in developing strategies or behavioral techniques to help the client adapt.
Acceptance and commitment therapy (ACT) focuses on dealing with challenging situations and teaches psychological flexibility, helping clients not only to identify what is causing the stress but also how to live with it. This kind of therapy is less focused on completely resolving the symptoms, but rather on how to function as best you can while dealing with it. Group therapy may also be a valuable tool, as having a support group can help make an individual feel less alone in struggling with psychosomatic issues. It can be helpful to hear other’s perspectives and experiences and learn how they have begun to relieve their symptoms.
Eye Movement Desensitization Reprocessing (EMDR) therapy is another potential treatment option for those dealing with extreme stress. Developed to help process and relieve symptoms of trauma, EMDR uses bilateral stimulation, which facilitates the processing and metabolization of negative memories and thoughts. EMDR therapy also involves resourcing, which refers to identifying and instilling coping mechanisms to help an individual deal with difficult reactions they may experience. This is especially useful in treating stress, as resourcing can be utilized in daily life, and can be personalized to include strategies and resources that work best for the client.
Coping with stress
While treatment for the mental aspect is essential, it does not mean that the physical symptoms should be ignored. Learning to cope with stress may take time, but in the meantime, adopting strategies to alleviate pain or discomfort may help.
Exercise can help relieve physical symptoms by helping to reduce muscle tension, and releasing endorphins that can reduce feelings of pain. Yoga is another great option, as it not only relaxes the muscles and releases endorphins but combining it with meditation can also soothe the mental stress that is causing the physical symptoms. Putting extra strain on the body when already dealing with psychosomatic symptoms will often make them even worse, so allowing time for rest and sleep can give the body a chance to decompress.
Understanding what stress is and how it physically affects us is incredibly important; chronic stress is harming millions of people, and it is a problem that is not going away. As such, education about the role of stress on not only our mental health but also our physical health can help us to manage it better than we have been. This knowledge can help provide an impetus for people to be more proactive and effective in their management of stress; this may look different for everyone, but whether it’s yoga or therapy, implementing practices based on a scientific understanding of how stress works can help people begin to lead more happy and healthy lives.
At Westport Family Counseling, we believe in creating clarity through connection. We are here when you need us.