What is Stress? 

According to the WHO (World Health Organization), Stress can be defined as any type of change that causes physical, emotional or psychological strain. Stress is a psychological and physiological response to a perceived threat or challenge. It is a natural and adaptive response that prepares the body to deal with difficult or dangerous situations.

Stress is an overused, less understood word. It is prevalent among all ages, across all walks of life. It is not always bad. Everyone experiences stress to some degree. However, if stress is prolonged or chronic, it can have negative effects on our health and well-being. Chronic stress has been linked to a range of health problems, including anxiety, depression, heart disease, and digestive disorders. It can also affect our cognitive functioning, memory, and decision-making  abilities. 

It's important to manage stress effectively through techniques such as relaxation, exercise, healthy eating, and seeking support from others. The way you respond to stress, however, makes a  big difference to your overall well-being. By effectively managing stress, we can improve our overall well-being and reduce the negative impact it can have on our lives. 

Glad - The Good Stress? 

Good stress, also known as eustress, is a type of stress that can be beneficial and motivating. It is a positive response to a challenge or opportunity that can help us perform better and achieve our goals. Good stress is what you find when you are excited over an achievement - a feel-good or high, without fear of threat, a motivation to drive better performance, enhance hormonal activity, setting a sense of pride and achievement. Good stress can provide a sense of excitement and energy that can improve our focus, creativity, and productivity. 

Examples of situations that can produce good stress include starting a new job, taking on a challenging project, or competing in a sports event. These experiences can create a sense of anticipation and excitement, which can lead to a rush of positive emotions that can help us perform at our best. 

It's important to note that while good stress can be beneficial, it's still important to manage it effectively. Even positive experiences can be stressful, and if the stress becomes overwhelming or chronic, it can still have negative effects on our health and well-being. The key is to find a balance between challenge and support, and to develop healthy coping mechanisms to manage stress effectively. 

Bad Stress 

Bad stress, also known as distress or simply stress, is a type of stress that can have negative effects on our health and well-being. It is a response to situations that are perceived as threatening, harmful, or overwhelming.  

Examples of situations that can produce distress include job loss, financial difficulties, relationship problems, or traumatic events such as accidents or natural disasters. Even things we enjoy doing, when stretched beyond, to a point of monotony, can become bad stress. Tasks requiring action, without adequate motivation, can be the starting point for concern. Given our responses and awareness, it could vary from short (acute) spells to long-term (chronic) stress. These experiences can lead to feelings of anxiety, fear, or sadness that can affect our physical and mental health. 

Chronic or prolonged distress can have a range of negative effects on our health, including anxiety, depression, digestive problems, heart disease, and weakened immune system. It can also affect our sleep, cognitive functioning, and decision-making abilities. 

Sad - The Ugly Part 

If not addressed timely and adequately, stress can grow into demonic proportions and result in severe anxiety and/or depression. Severe bad stress, also known as chronic stress or toxic stress, is a type of stress that is long-lasting and overwhelming. It can be caused by ongoing problems such as financial difficulties, health problems, or relationship issues, or by traumatic experiences such as abuse or neglect. 

Chronic stress:

This can have a range of negative effects on our physical and mental health. It can lead to anxiety, depression, digestive problems, heart disease, weakened immune system, and other health problems. It can also affect our cognitive functioning, memory, and decision-making abilities. 

Toxic stress:

This is a type of severe bad stress that occurs when children experience prolonged stress in the absence of supportive relationships with caring adults. This type of stress can have a lasting impact on brain development, leading to problems with learning, behavior, and mental health. 

What does the Statistician say? 

Twenty nine [29%] of Work From Home employees report burnout due to pressing task deadlines. 59% of office going employees feels tress on a daily basis. 36% of employees are apprehensive about their mental well-being. Stress is a global issue that can have a significant impact on mental and physical health. Here are some global statistics about the impact of stress: 

• According to a 2019 report by the World Health Organization (WHO), over 300 million people worldwide suffer from depression, and depression is the leading cause of disability worldwide. The same WHO report notes that anxiety disorders are the most common mental disorders worldwide, affecting over 260 million people. 

• In a 2020 survey conducted by the American Psychological Association, 84% of adults in the United States reported feeling at least one emotion associated with prolonged stress, such as anxiety, anger, or sadness. 

• A 2019 study conducted by the European Agency for Safety and Health at Work found that work-related stress affects over half of European workers, with 22% of workers reporting feeling "always" or "often" stressed at work. 

• In a 2018 survey by the Mental Health Foundation, 74% of UK adults reported feeling so stressed that they were overwhelmed or unable to cope at some point in the previous year. 

  
  

What are the effects of Stress? 

FINANCIAL 

Stress can have a range of negative financial effects, both in the short-term and long-term. Here are some examples: 

Reduced productivity:

When we are stressed, it can be difficult to concentrate and perform tasks efficiently, which can lead to reduced productivity at work. This can result in missed deadlines, decreased quality of work, and potential loss of income. 

Increased absenteeism:

Chronic stress can lead to physical and mental health problems that can cause people to miss work more often. This can result in a loss of income and potentially affect job security. 

Medical expenses:

Prolonged stress can lead to physical health problems such as heart disease, diabetes, and digestive disorders. These conditions can result in significant medical expenses, which can impact financial stability. 

Financial mismanagement:

People who are stressed may be more likely to engage in impulsive or risky financial behaviors, such as overspending or gambling, which can lead to financial problems and debt. 

Lost income:

Severe stress can lead to job loss or reduced income, which can have a significant impact on financial stability. 

PHYSIOLOGICAL 

Stress can have a range of physiological effects on the body. Here are some examples: 

Increased heart rate:

When we are stressed, our heart rate increases as a result of the release of stress hormones such as adrenaline and cortisol. This can put extra strain on the heart and lead to cardiovascular problems over time. 

Elevated blood pressure:

Stress can also cause a temporary increase in blood pressure as the body prepares for a fight or flight response. Prolonged or chronic stress can lead to sustained high blood pressure, which can increase the risk of heart disease and stroke. 

Weakened immune system:

Chronic stress can weaken the immune system, making it more difficult for the body to fight off infections and illnesses. This can increase the risk of getting sick and lead to more frequent and longer-lasting illnesses. 

Digestive problems:

Stress can lead to digestive problems such as peptic ulcers/gastritis, diarrhea, and constipation. Chronic stress can also increase the risk of more serious digestive problems such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). 

Sleep problems:

Stress can interfere with sleep, making it difficult to fall asleep or stay asleep. This can lead to fatigue and other health problems over time. 

Mental health problems:

Chronic stress has been linked to a range of mental health problems, including anxiety, depression, and post-traumatic stress disorder (PTSD). These conditions can have a range of physical and mental health effects. 

EMOTIONAL 

Stress can have a range of effects on our emotions. Here are some examples: 

Anxiety:

Stress can cause feelings of worry, nervousness, and anxiety. This can lead to physical symptoms such as rapid heartbeat, sweating, and shaking. 

Irritability:

Chronic stress can lead to irritability and moodiness. People may become easily frustrated or angered by small things, and their relationships may suffer as a result. 

Depression:

Prolonged or chronic stress can increase the risk of developing depression. People may experience feelings of sadness, hopelessness, and a lack of interest in activities they used to enjoy. 

Emotional exhaustion/Burnout:

Chronic stress can also lead to emotional exhaustion, which can cause people to feel emotionally drained, overwhelmed, and unable to cope.  

Post-traumatic stress disorder (PTSD):

Stressful events such as a natural disaster, physical or emotional abuse, or military combat can lead to PTSD, which can cause intrusive thoughts, nightmares, and flashbacks. 

INCREASED RISK OF MENTAL HEALTH PROBLEMS 

Stress can have a significant impact on one's overall mental health. Here are some examples of how stress can affect mental health: 

Anxiety and Depression:

Chronic stress is a major risk factor for developing anxiety and depression. Prolonged or severe stress can affect the balance of chemicals in the brain that regulate mood and can lead to symptoms such as sadness, hopelessness, feelings of worthlessness, and difficulty concentrating. 

Cognitive Impairment:

Stress can affect cognitive function, leading to problems with memory, attention, and decision-making. This can lead to decreased work or school performance and can negatively impact daily life. 

Addiction:

Stress can lead to unhealthy coping mechanisms, such as substance abuse, overeating, or gambling, which can increase the risk of developing addiction. 

Insomnia and Sleep Disorders:

Stress can make it difficult to fall asleep or stay asleep, which can lead to insomnia and other sleep disorders. Prolonged sleep deprivation can negatively impact mental health and overall well-being. 

PTSD:

Prolonged exposure to severe stress can lead to post-traumatic stress disorder (PTSD), which can cause intrusive thoughts, flashbacks, and nightmares. 

Causative Factors - The Biochemistry 

During a stressful situation, the body undergoes a complex series of biochemical reactions to prepare for the "fight or flight" response. Here are some examples of the biochemical reactions that occur: 

The Hypothalamic-Pituitary-Adrenal (HPA) Axis:

The HPA axis is activated during stress, leading to the release of the hormone cortisol. Cortisol helps the body release glucose into the bloodstream, which provides energy for the fight or flight response. 

The Sympathetic Nervous System:

The sympathetic nervous system is also activated during stress, leading to the release of adrenaline and noradrenaline. These hormones increase heart rate, blood pressure, and respiration, helping the body prepare for action. 

Inflammatory Response:

Chronic stress can also lead to an overactive immune response, which can cause inflammation in the body. This can lead to a range of health problems, including cardiovascular disease, diabetes, and autoimmune disorders. 

Glucocorticoids:

Stress can also lead to the release of glucocorticoids, which can have a range of effects on the body, including reducing inflammation, suppressing the immune system, and regulating metabolism. 

Oxytocin:

Oxytocin, also known as the "love hormone," is released during stress and can have a calming effect on the body. It can help reduce stress and anxiety and promote feelings of trust and bonding with others. 

While these biochemical reactions are important for helping the body respond to stress, prolonged or chronic stress can have negative effects on physical and mental health. Managing stress effectively is important for minimizing the negative effects of these biochemical reactions and maintaining overall health and well-being. 

Acknowledging Stress - Know the signs 

Stress can manifest in many ways, and everyone experiences stress differently. However, there are some common signs and symptoms of stress that many people experience. These common symptoms can be easily understood as manifestations of one of three maladaptive responses of the body to a stressful situation – the ‘flight response’, the ‘freeze response’ or the ‘fight response’. Here are some examples: 

Physical Symptoms:

Stress can cause a range of physical symptoms, including headaches, muscle tension, stomach pain, chest pain, fatigue, and difficulty sleeping. 

Emotional Symptoms:

Stress can also lead to a range of emotional symptoms, including irritability, anxiety, depression, moodiness, and feeling overwhelmed. 

Cognitive Symptoms:

Stress can affect cognitive function, leading to problems with memory, attention, and decision-making. 

Behavioral Symptoms:

Stress can also affect behavior, leading to changes in eating habits, increased use of alcohol or drugs, decreased motivation or interest in activities, and social withdrawal. 

Interpersonal Symptoms:

Stress can also impact interpersonal relationships, leading to conflicts with family members, friends, or coworkers, or feelings of loneliness or isolation. 

How To Avoid Or Overcome Stress? 

There are many techniques that can help you avoid or overcome stress. The underlying basis of all these measures is to help the person develop the healthiest reaction to stress – the ‘face response’. Here are some examples: 

Exercise:

Regular exercise can help reduce stress and anxiety by releasing endorphins, improving mood, and providing a sense of accomplishment. 

Time Management:

Effective time management can help reduce stress by allowing you to prioritize tasks and avoid becoming overwhelmed. 

Self-Care:

Engaging in activities that you enjoy, such as reading, listening to music, or taking a bath, can help you relax and reduce stress. 

Set realistic goals:

Setting realistic goals can help you feel a sense of accomplishment and motivation, and help you manage stress. 

Take breaks:

Taking short breaks throughout the day can help you recharge and reduce stress. 

Healthy Habits:

Eating a healthy diet, getting enough sleep, and avoiding alcohol and drugs can help reduce stress and improve overall health. 

Mindfulness:

Mindfulness techniques, such as breathing, or progressive muscle relaxation, can help calm the mind and reduce stress. 

Yoga:

Various practices of Yoga such as Meditation, Pranayama, Hatha Yoga [Asanas], Kundalini Yoga and Kirtan Kriya have been scientifically shown to be effective in reducing the effects of stress on the body if practiced daily. 

Seek Support:

Talking to friends or family members, or seeking support from a mental health professional, can help you manage stress and feel less alone. 

Identify the source/triggers of stress:

Identify the source of your stress and determine whether it's something that you can control or change. If it's something you can change, take action to address the issue. 

Reframe your mindset:

Instead of thinking of stress as a negative thing, try to reframe your mindset and think of it as an opportunity for growth and development. 

Build on your problem solving skills:

Learn to break down your problems into smaller steps, explore multiple options to solve them, weigh the benefits and costs of each option, devise a step-by-step implementation plan and be flexible to course correct if the chosen option does not yield the desired results. 

It's important to find the stress management techniques that work best for you, and to prioritize self-care and stress management as part of your overall health and well-being. In some cases, seeking professional help from a mental health professional may be necessary to manage stress and related symptoms. 

Do Not Hesitate To Seek Help 

If you're struggling with stress and it's affecting your daily life, it's important to seek help and get treatment. Here are some steps you can take to get help for stress: 

Talk to your friend, soulmate or sign on to Ziloy:

Ziloy offers online self-assessment and evaluation basis your health information and can recommend treatment options, which may include therapy, medication, or a referral to a specialist. 

Seek out mental health professionals:

Ziloy offers expert consultations with Psychologists, psychiatrists, and other mental health professionals providing help with counseling, therapy, and medication management for stress. 

Consider online resources:

Ziloy offers integrative digital online platform to not only treat but also prevent stress from playing havoc in your lives. Many online resources offer self-help techniques, mindfulness exercises, and stress management tips that  can  help you  manage stress. 

Join support groups:

Support groups for stress or anxiety can provide a sense of community and help you learn from others who are going through similar experiences. 

Utilize employee assistance programs:

If you're employed, your workplace may offer employee assistance programs that provide free or low-cost counseling or therapy sessions. Ziloy offers EAP at very low costs. 

Remember that seeking help for stress is a sign of strength, not weakness. By taking steps to manage your stress, you can improve your mental and physical health, and lead a more fulfilling life. 

Ziloy's Stress Reduction Programs 

Ziloy, the world’s first integrative digital mental health platform, provides an Employee Assistance Program (EAP) to deal with workforce related stress and related mental ailments. Ziloy's programs are designed in an engaging and motivating manner to encourage broad adoption by employees. Powered by cutting-edge technology to provide the most comprehensive & effective care, Ziloy can be easily scaled to suit your organisation’s requirements. Our flagship EAPs cover preventive and reactive plans. They are: 

Preventive Mental Wellness Plan 

Therapeutic Mental Health Plan 

All our assessment and management plans are evidence based, integrative and holistic and powered by cutting edge digital technology which is yet simple and user friendly and adhere to gold standard international healthcare practices. 

Tips, Tools & Takeaways 

Like a nuke, when we apply stress to productive purposes, it does make miracles. Stress can be a powerful motivator that drives us to achieve our goals and overcome challenges. Here are some more ways to positively manage stress: 

Practice positive self-talk:

Encourage and motivate yourself with positive self-talk, such as "I can do this," "I am strong," and "I will get through this." 

Set boundaries:

Set boundaries for yourself and say no to commitments that you cannot handle. 

Seek professional help:

If you are struggling to manage stress, seek professional help from a mental health professional. Ziloy can help you in addressing these anomalies through expert professional assistance. 

Remember that everyone experiences stress differently, and it's important to find the strategies that work best for you. By prioritizing self-care and stress management, you can improve your mental and physical health, and lead a more fulfilling life .