Stress management has become almost a buzzword in the modern world, where various triggers exist in abundance. The human organism evolved to have a specific biologic response to external stimuli to maintain relative homeostasis (Russell & Lightman, 2019). The neuroendocrine system plays a crucial role in creating this response, involving the hypothalamus, pituitary gland, and adrenals (HPA) that release signaling molecules in case of psychological exertion or physical injury (Russell & Lightman, 2019). Activation of the HPA axis activates the production of adrenalin and cortisol from the adrenal glands. This mechanism mobilizes “neural and hormonal networks to optimize cognitive, cardiovascular, immunological, and metabolic function” (Russell & Lightman, 2019, p. 525). In acute stress, the levels of these hormones return to normal. In contrast, cortisol remains elevated in chronic stress, causing such complications as insulin resistance, fluid retention, weight gain, osteoporosis, hypertension, and immunosuppression (Russell & Lightman, 2019). It is crucial to distinguish acute and chronic stress and the risk factors associated with them to ensure timely intervention to manage stress and prevent long-term damage.
Risk factors associated with stress may vary for different individuals. For example, medical students who live with parents and lack extracurricular activities were found to have a higher stress level (Shadid et al., 2020). Furthermore, medical students with low GPAs had increased stress and burnout rates (Shadid et al., 2020). High competition in school and the workplace, lack of social support, and poor living conditions are also considered risk factors for developing chronic stress (Shadid et al., 2020). Although acute stress is regarded as a standard defense mechanism of the human body, chronic stress can be dangerous for health. Therefore, introducing protective activities can help eliminate potentially harmful elements of life that lead to chronic stress and the associated health damage.
Many management techniques were developed to reduce the adverse effects of chronic stress. Methods vary from therapeutic intervention and hypnosis to yoga, meditation, and mindfulness (Van den Bergh, 2021). For example, the essence of cognitive therapy is to examine a client’s fears or triggers and reverse them with more positive thinking and relaxation techniques (Van den Bergh, 2021). Furthermore, mindfulness is a vital asset in coping with stress because it allows one to monitor and reflect on one’s internal thoughts and feelings (Van den Bergh, 2021). Indeed, according to Van den Bergh (2021), “with mindful awareness, the client is better equipped to make active, accurate appraisals of a given stressor or to catch cognitive errors” (p. 514). A less emotional attitude to particular situations may prevent the development of chronic stress because a person will not respond negatively to these events, realizing that most of the time, the consequences are not catastrophic. Moreover, yoga and meditation practices emphasize the importance of physical and spiritual well-being, making people more resilient to external stressors (Van den Bergh, 2021). Overall, these strategies are valuable tools for daily stress management in contemporary times.
In summary, stress can be viewed as a biological phenomenon that occurs inside the human body in response to extrinsic stimuli. Risk factors associated with stress include lack of social support, poor housing, bad grades, and absence of extracurricular activities. Although the initial mechanism of stress reaction is the same, the release of aldosterone and cortisol to prepare a body for action, the human organism responds differently to acute and chronic stressors. The latter leads to the retention of the state when cortisol is elevated, causing damage to bones, blood vessels, and the immune system. Thus, promoting such stress management techniques and practices as cognitive therapy, mindfulness, yoga, and meditation is essential.
References
Russell, G., & Lightman, S. (2019). The human stress response. Nature Reviews Endocrinology, 15(9), 525-534. Web.
Shadid, A., Shadid, A. M., Shadid, A., Almutairi, F. E., Almotairi, K. E., Aldarwish, T., Alzamil, O., Alkholaiwi, F., & Khan, S. U. (2020). Stress, burnout, and associated risk factors in medical students. Cureus, 12(1), 1-13. Web.
Van den Bergh, O. (2021). Principles and practice of stress management (4th ed.). Guilford Publications.