The Stress Response Stressful situations like beating a work deadline or worrying about losing a loved one can produce stress hormones, which can cause different physiological changes. A stressful incident triggers your heart to beat faster and your breathing to quicken. Your muscles become tensed as beads of sweat appear on your forehead. All these stress reactions come down to the "fight-or-flight" response. It's a survival mechanism that enables people to respond quickly to life-threatening situations. The hormonal changes and physiological responses to such cases can help you fight off the threat or flee from it. However, there are times when the body tends to overreact to non-threatening stressors like being stuck in traffic, working under pressure, and facing family problems. Researchers discovered how and why these reactions happen. They also learned the long-term physical and psychological effects of chronic stress. Once stress response is activated repeatedly, it becomes harmful to the body. Chronic stress causes high blood pressure and brain changes, contributing to depression and anxiety. In some cases, it can lead to addiction. Other studies reported that chronic stress can cause obesity through direct and indirect mechanisms. What are Stress Hormones? The body releases stress hormones to help you deal with stressful situations by increasing blood pressure, blood sugar levels, and heart rate. However, exposing the body regularly to chronic stress can affect your mind and body. Get to know these stress hormones below: Cortisol Cortisol is the body's main stress hormone. This steroid hormone is released by the adrenal glands when you feel stressed. It's released into the bloodstream constantly but in smaller amounts. That's because cortisol is utilised for long-term stress response. Cortisol has many uses, but its main responsibility is to help you respond to stress. It increases blood sugar levels and energy production while suppressing other functions like reproduction, digestion, and immunity. When this happens, the body redirects its resources to more urgent matters like helping you deal with a stressful situation. Although cortisol is an important hormone, too much can harm your health. This is why you should watch out for high cortisol symptoms like anxiety, weight gain, depression, anxiety, and other health conditions. Catecholamines Catecholamines are a group of hormones composed of dopamine, epinephrine (adrenaline), and norepinephrine (noradrenaline). They serve as the body's neurotransmitters, sending signals between nerve cells or neurons to help with the stress response. These hormones are released as you deal with emotional stress by increasing your blood sugar levels, blood pressure, and heart rate. They play an important role in the body's "fight or flight" response, which naturally happens when you're threatened. Read on to learn more about these hormones: Epinephrine (Adrenaline) This hormone is released in large amounts because it's associated with the body's "fight or flight" response. Its effects include higher heart rate and blood pressure. It also boosts energy production and increases blood flow to your muscles. It's helpful in immediate and short-term situations, but too much can lead to insomnia, irritability, and anxiety. Norepinephrine (Noradrenaline) This hormone is released in smaller amounts. Like epinephrine, it boosts heart rate and blood pressure and increases alertness and vigilance. It is derived from dopamine, which is why it's commonly referred to as a metabolite of dopamine. However, too much norepinephrine can also make you irritable and anxious and cause difficulty sleeping. Dopamine Known as the "reward hormone," dopamine is released in the brain when you do something that makes you feel good or happy. It's a neurotransmitter that assists nerve cells in communicating with each other. It's important in stress response because it helps you adapt to different environmental stimuli. Vasopressin Vasopressin is an antidiuretic hormone that helps regulate blood pressure and water metabolism. The hypothalamus produces it while the pituitary gland serves as its storage. It's released when the body is exposed to physical or psychological stress. Once it reaches the bloodstream, it binds to the receptors on your blood vessels and constricts them, which in return causes blood pressure to rise. Moreover, this hormone helps prevent dehydration when you're under physical stress by signalling the kidneys to reabsorb more water from your urine. Common Causes of Chronic Stress Stress is the body's biological response to demanding and psychological pressures. Though its physical effects are short-term, some are constantly under heightened alertness, known as chronic stress. According to Yale Medicine, the following are common causes of chronic stress: Poverty Dysfunctional marriage or family Dissatisfying job There are other possible causes of chronic stress. Still, according to Yale Medicine's Interdisciplinary Stress Centre director, Rajita Sinha, PhD, humans are good at facing challenges, solving a situation, or asking others for support. She added that people are wired to respond to stress and deal with it almost automatically. However, life's more complex, and some situations need easy answers. She also mentioned that those who have chronic stress feel that they're incapable of changing their conditions. Signs and Symptoms of Chronic Stress Chronic stress can take a toll on your body. It's a lot more harmful than most people think. It can lead to serious health problems if left untreated for a long time. Here are the signs and symptoms to watch out for: Extreme irritability Fatigue Headaches Poor concentration Disorganised thoughts Insomnia Poor digestion Changes in appetite Anxiety Depression Helplessness Low self-esteem Poor libido Nervousness Frequent illnesses Weakened immune system In extreme cases, chronic stress can increase your risk of heart disease, diabetes, osteoporosis, and mood disorders. Also, high cortisol levels may cause a serious health problem, Cushing's disease. Once you're suffering from chronic stress and don't do anything about it, your body will become less capable of coping with stress, and cortisol production will stop. This condition is known as hypothalamic-pituitary-adrenal axis dysfunction. You'll feel exhausted, dizzy, nauseous, and weak. You'll start losing weight and having headaches and tummy pain. Contact your doctor immediately if you experience these symptoms. Testing Your Stress Levels Prevention is always better than cure. Test your stress levels at home before things get worse. This Cortisol (Stress) Home Test Kit from Vital is all you need to keep track of your stress hormones. It's designed to check whether your body is stressed out or over-training. This finger-prick blood home test kit allows you to collect your blood sample at home. The kit is easy to use and guarantees correct results. You can also call for a home nurse visit to take your sample or visit a clinic. Cortisol is the primary stress hormone triggered by illnesses and physical and emotional stresses. It's also involved in your circulatory, nervous, digestive, and immune systems functions. Vitall's cortisol test kit effectively assesses how well the adrenal and pituitary glands work by checking your body's cortisol production levels. Once you've sent your blood sample, it will be analysed by health professionals in an accredited laboratory. Your blood test results will be ready within 24 hours. [TEST] Tips to Lower Your Stress Levels Good news: you can avoid chronic stress and the health issues accompanying it by lowering your stress levels. There are many easy, fun, and healthy ways to combat stress, and you can do it starting now! Here's how: Get enough sleep This is one of the best ways to cope with high cortisol symptoms and won't cost you anything. Make sure to have at least seven hours of sleep daily. Though many may find it difficult initially, getting into this habit has numerous benefits. A good night's sleep can help recharge your mind and body and free yourself from all the worries. Stay socially connected Being busy with work can leave you without a social life. Allow yourself to stay socially connected by spending moments with your friends and loved ones. They're your support group who will remind you to enjoy life and have fun. Do a relaxation exercise Did you know you can quell the body's stress response once triggered? This is where doing a relaxation exercise can help you. Yoga and tai chi are excellent ways to de-stress as they slow your breathing, reduce your heart rate, and lower your stress hormone levels. You can also do a breathing exercise where you inhale and exhale slowly for ten breaths. Another is to imagine being in your favourite place and all the sensations you felt when you were there. For instance, you can think about your ultimate beach holiday, how the sand felt between your toes, and the sound of gentle waves in the distance lulling you to sleep. Hold on to this picture for a few minutes and feel its relaxing effect. Do some stretching Your muscles begin to tense when you're under stress. Relieve the tension by doing some stretching exercises. You can do this while sitting or standing. Inhale slowly as you raise both arms overhead and lace your fingers together. Stretch as high as you can, then exhale while releasing your fingers and lowering your arms to your side. Do this exercise thrice. Have a mindfulness break A mindfulness break lets you focus on the present moment and block stressful thoughts. You pay attention to your senses and what they're telling you while you're doing something soothing. For example, you can have a cup of your favourite tea, and while you're sipping it, you focus on how warm it feels in your hands and how its relaxing scent fills your nostrils. You can feel the warm liquid as it travels down your throat as you drink. Go for a walk Did you know that doing 150 minutes weekly of moderate-intensity exercise can help with stress management? You also improve your metabolism and manage your weight effectively. You can take a 10-minute brisk walk to burn off those stress hormones whenever you feel triggered. It's a fun way to relieve muscle tension and release some feel-good hormones to help you relax. Laughter is the best medicine Laugh the stressors away by watching a funny movie or TV show. It will reduce stress hormones and leave you feeling joyful and optimistic. Laughing is a form of healing, too, as it gives you joy and brightens your mood. Play soothing music Avoid loud noises which trigger a stress response. Instead, have a dose of music therapy by playing soothing music. It can elicit a relaxation response, especially if you're engaged in the sounds you hear. Stay away from loud noise Did you know listening to loud noise can activate your body's stress response? It'll harm your ears, cause loss of concentration and anxiety, and more. The best thing to do is invest in a noise-cancelling device to block the noise, especially in public places. Practice positive self-talk Make it a habit to praise and support yourself, and you'll be less stressed. Avoid being self-critical because it can automatically trigger the stress response. Instead, use positive self-talk. Boost your confidence by accepting who you are and believing in the things you can do. Minimise screen time Browsing social media platforms and seeing toxic posts can be stressful. Minimise your screen time to avoid getting stressed about other people's lives. Many celebrities take a break from social media and deactivate their accounts for a while, and you can do the same. Also, avoid using your mobile phone when you're already in bed. It's highly recommended to stop using electronic devices thirty minutes before you sleep. Stress will always be a part of your life. Don’t wait before it’s too late. Get yourself tested once you start experiencing high cortisol symptoms. Make the necessary lifestyle changes to combat stress and protect yourself from its harmful effects. Visit your healthcare provider for the right treatments for chronic stress to avoid increasing your risk of other illnesses. Summary of Stress Causes, Symptoms and Relief: Topic Details Stress Response An automatic reaction to threatening situations, termed "fight-or-flight". Chronic exposure to non-threatening stressors can lead to physical and psychological issues. Stress Hormones Cortisol, Catecholamines (Dopamine, Epinephrine, Norepinephrine), and Vasopressin play crucial roles in the body's stress response. Overexposure to these hormones can have detrimental health effects. Chronic Stress Causes Common causes include poverty, dysfunctional relationships, and job dissatisfaction. Chronic Stress Symptoms These can range from irritability, fatigue, headaches, poor concentration to more severe symptoms like anxiety, depression, frequent illnesses, and a weakened immune system. Testing Stress Levels Cortisol (Stress) Home Test Kit from Vitall can help keep track of stress hormones. Tips to Lower Stress Levels Include getting enough sleep, staying socially connected, doing relaxation exercises, maintaining mindfulness, going for a walk, reducing screen time, and practicing positive self-talk.