5 Health Risks of Chronic Stress

Many, if not most, people in Mansfield struggle with stress on a daily basis. Whether it’s a deadline at work, a car breaking down, bills, or relationship problems, the number of factors that cause stress in modern life are too numerous to list or count. A 2012 study by the American Psychological Association (APA) reported that 20%, or one fifth, of Americans self-rated their day-to-day stress levels as an 8, 9, or 10 on a scale of 1-10. Some researchers go so far as to classify stress as a nationwide public health epidemic.

What is stress? Stress is an organism’s reaction to environmental conditions or stimuli that the body interprets as dangerous or threatening. The human body responds to such “stressors” by engaging the sympathetic nervous system in what is sometimes called a “fight-or-flight response.” The stress response is mediated in the brain; mostly in the midbrain areas associated with emotion. Stressors are associated with the release of certain hormones. One of the best-known of these is a hormone called cortisol, a glucocorticoid steroid. Stress is a natural reaction that evolved in order to prepare us for threats to our health and safety. Nowadays, this reaction is triggered by work, relationships, and other more modern concerns.

If you’re like most people in Mansfield, you experience some level of stress on a fairly regular basis. Maybe you deal with a lot of stress. Maybe it’s rare that you don’t feel stressed out. You’re probably well aware that being stressed out is highly unpleasant and psychologically damaging, but you may not be aware of the many physical health risks associated with stress.

Health Risk #1: Stress makes you more likely to get sick.

The steroid hormone cortisol is released as part of the body’s “stress response”. The main function of cortisol is to redistribute energy, in the form of the sugar glucose, to parts of the body where it is needed in order to fight or flee from a threat. Cortisol also inhibits the immune system by inhibiting the proliferation of T-cells, a type of white blood cell instrumental in fighting off disease. The effects of cortisol on the immune system mean that chronic stress makes you more likely to come down with something. It is also part of why shingles most often occurs as a result of stress.

Health Risk #2: Stress Increases Your Risk of Developing Anxiety or Depression

People who have depression or anxiety in Mansfield tend to produce less serotonin and more cortisol in their brains. Elevated cortisol levels from chronic stress can also impede the synthesis of serotonin, due to its effects on tryptophan, a precursor molecule for serotonin. People who are chronically stressed are more likely to develop a mental health issue, such as depression or anxiety.

Health Risk #3: Stress Increases Your Risk of Heart Disease

In excess, such as when it is secreted in a stress response, cortisol raises blood pressure, meaning chronic stress in Mansfield is a risk factor for hypertension. Over time, stress increases a person’s susceptibility to cardiovascular problems.

Health Risk #4: Stress Impairs Your Memory

Chronic stress has a detrimental effect on your ability to learn and remember information. This is even truer for individuals who have, or are at greater risk for, mild cognitive impairment. In senior citizens, cortisol associated with chronic stress is associated with the development of dementia.

Health Risk #5: Stress Makes You More Likely to Gain Weight

Excess cortisol due to chronic stress may make people more likely to gain weight. One reason for this is that stressed people are more likely to overeat for a number of reasons. Being stressed makes it harder to stick to disciplined eating habits, as well as causing people to be more likely to indulge in “comfort food” that may temporarily alleviate the stress. Not only is this associated with weight gain, but cortisol is also associated with weight gain specifically in the abdominal area. Excess abdominal fat is known to be more of a health risk than fat stored in other areas of the body.

CHRONIC STRESS MANAGEMENT IN BOSTON

Lifestyle Tips for Dealing with Anxiety

Many people suffer from some form of anxiety disorder. Everyone feels anxiety from time to time, such as when final exams are approaching; a big job interview comes around; or when faced with financial problems. However, an anxiety disorder goes beyond normal anxiety, with feelings of worry and fear that are disproportionately overwhelming and may not even be attached to an identifiable trigger.

If you have an anxiety disorder, the best thing to do is to seek treatment. Some people are more predisposed toward anxiety than others, for reasons related to genetics and brain structure. Anxiety can be managed on a psychosocial level, with psychotherapy and cognitive-behavioral therapy; on a neurochemical level, with medications that correct chemical imbalances in the brain; and with neurofeedback therapy, which corrects underlying brainwave dysregulation associated with anxiety. A psychiatrist, counselor, or clinical psychologist can find a treatment plan that works best for you.

In the meantime, if you are dealing with anxiety on a daily basis, there are a few changes you can make to your diet and sleeping habits that may help you reduce and cope with your anxiety.

·         Eliminate foods and drinks that cause or contribute to anxiety. For many people, this means caffeine. Coffee, energy drinks, and other caffeinated beverages can cause or exacerbate anxiety due to the drug’s stimulant effects.

·         Avoid starches and sugars. When stressed out, many people reach for starchy or sugary foods as “comfort foods,” but these can actually worsen your anxiety later on by causing fluctuations in blood sugar.

·         Avoid excessive alcohol. Although some people feel a few drinks may help them unwind, others may actually feel more anxious or depressed if they become too inebriated. Alcohol also creates unpleasant hangover effects.

·         Exercise can help relieve anxiety. Exercise causes the release of mood-boosting, anxiety-reducing endorphins, an effect that persists for hours after you finish your workout. Cardiovascular exercises, such as running or cycling, are great for stress relief. You may also try yoga or tai chi, which incorporates meditation and breathing techniques that makes them highly relaxing.

·         Try deep breathing exercises. Remain mindful of your breathing, especially if you begin to feel worried or stressed. Slow, deep breathing has a direct effect on your heart rate and can reduce anxiety.

·         Avoid commitments and situations that will exacerbate your anxiety levels. You can’t always run away from what causes your anxiety, and social anxieties and phobias have to be overcome by exposure and desensitization. You may want to avoid taking on too many work tasks or interpersonal commitments if an overloaded schedule will cause your anxiety to flare up. Remember, it’s okay to say no.

·         Get enough sleep. Maintaining a regular sleep schedule can help reduce cortisol, a stress hormone. Herbal remedies or melatonin supplements can help with this, if needed.

If you have an anxiety disorder, you should seek mental health treatment to address the underlying issues that are causing your anxiety. There are several strategies that can help you deal with anxiety, and  plenty of rest and good nutrition are necessary for overall health and wellness, including mental health. 

Identifying and Treating Anxiety Disorders in Foxboro

If you’re feeling fearful in Foxboro, you may actually be suffering from an anxiety disorder. Anxiety is characterized by overwhelming feelings of extreme fearfulness and worry, beyond what would qualify as a rational response. Although a person with anxiety may recognize that their feelings don’t quite make sense, they still cannot control these emotions. 

The symptoms of anxiety include:

·         Excessive worry

·         Excessive fearfulness

·         Irritability

·         Panic attacks

·         Shaking and trembling

·         Headaches

·         Stomachaches

·         Sweating

·         Trembling

·         Accelerated heart rate

·         Difficulty concentrating

·         Impaired performance at school or work

·         Interference of anxiety with relationships

There are several anxiety disorders, including generalized anxiety disorder, social anxiety disorder, phobic disorder, and panic disorder.

Medications for Anxiety

Anxiety disorders are frequently treated with prescription medications, usually selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines. SSRIs are often used as a long-term anxiety treatment. These drugs can take several weeks to begin working effectively, but are often effective for reducing anxiety symptoms. Many anxiety patients have good results with SSRIs, but other people find that the side effects are highly problematic. 

Side effects of SSRIs often include: 

·         Lack of energy

·         Increased appetite

·         Weight gain

·         Impairment of sexual desire and performance

·         Stomach upset

·         Nausea

·         Headaches

·         Drowsiness or somnolence

While SSRIs are a long-term treatment modality, more immediate anxiety relief is often found in benzodiazepines like Xanax. Although Xanax can “mellow out” an anxious person, benzodiazepines are not without side effects, including:

·         Memory deficits

·         Impaired coordination

·         Lightheadedness

·         Changes in appetite

·         Fatigue

·         Drowsiness

·         Impaired concentration

·         Unsteadiness, trembling, or other problems with muscle control

·         Unusual weakness or tiredness

·         Abdominal pain

·         Blurred vision

·         Increased appetite

·         Changes in sexual desire

·         Weight gain

·         Interference with menstrual cycle

Like SSRIs, benzodiazepines treat the symptoms of anxiety by altering neurotransmitter levels, but at the cost of side effects that can sometimes be more problematic than the original anxiety was. Xanax and other benzodiazepines are known for their tendency to be habit-forming, which needs to be taken into consideration when these medications are prescribed. People occasionally become addicted to the pleasant emotional sensations associated with Xanax, and long-term misuse can have adverse health consequences.

Managing Anxiety with NeurofeedbackTherapy

Neurofeedback therapy is a promising alternative to drug-based therapies for anxiety disorders. In neurofeedback therapy for anxiety, EEG (electroencephalographic) neuroimaging technology is used to identify dysregulation in electrical frequencies in areas of the brain associated with mood regulation. People with anxiety disorder often emit abnormally high levels of beta brainwave frequencies, associated with concentration and mentally alert states in certain regions of the brain. Neurofeedback therapy can be used to train individuals to alter these brainwaves to more relaxed alpha and theta states, which can help reduce the symptoms of anxiety. Neurofeedback training occurs over numerous sessions by a trial-and-error learning process, but can cause lasting changes in the brain that allow its benefits to persist long after therapy is completed. Neurofeedback is a useful alternative or addition to pharmaceutical anxiety therapies, and is known for its complete lack of negative side effects. During 40 years of research on neurofeedback therapy, it has repeatedly been proven to be safe and side-effect-free. Neurofeedback participants also report undergoing therapy is a relaxing and enjoyable experience. Neurofeedback therapy is now available in Foxboro and may be a helpful addition for managing your anxiety.

Anxiety disorders are characterized by constant, overwhelming feelings of fear and worry, often to an irrational extent and without any identifiable cause. There are several types of anxiety disorders, all of which can be managed with cognitive-behavioral therapy, prescription medications, and neurofeedback therapy. Anxiety can be a debilitating condition causing significant impairment in academic and occupational performance, in the person’s overall sense of well-being, and in interpersonal relationships; however, it is treatable and many people have successfully overcome anxiety.

NEUROFEEDBACK IN FOXBORO