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Stress--A Capsule Description

Numerous medical and psychological studies have suggested a large proportion of visits to the doctor's office are due to psychological problems, many the result of acute or chronic stress.

Stress is a normal process we use to appraise and attempt to cope with emotional threats and challenges. Stressors--events and situations--may be blamed for the uncomfortable effects of stress. But the way we perceive stressors determines whether stress is experienced as a panic or a challenge. While normal stress protects the body in times of threat, prolonged stress may potentially damage the body, including the brain.

When a stressful situation occurs, the body reacts with an outpouring of hormones (adrenaline, norepinephrine, and cortisol). These hormones increase heart rate and respiration, send more blood to skeletal muscles, dull pain, stimulate the immune system, and turn sugar and fat into energy.

The stress response is the body and mind's normal mechanism for addressing stressors. In most cases, the response occurs for a limited time to aid the individual in dealing with a specific stress situation then the body returns to a normal, non-stressed state.

Sometimes, however, the presence of sustained stressors--abuse, combat, perceived unrealistic pressures, illness, anger-producing situations--can have markedly damaging effects on the body and the brain. Robert Sapolsky at Stanford University, and others, have investigated stress and health and report that a prolonged flood of stress hormones can actually cause shrinking in certain brain areas, particularly in the hippocampus.

A major role of the hippocampus is in memory. It is not unusual for persons with prolonged stress to report forgetfulness and difficulty learning. A hopeful discovery is that certain portions of the hippocampus can recover once the stress response is reversed.

Since catastrophes, life changes, conflicts, and the myriad things that produce a stress reaction are a part of most people's lives, it is how we learn to interpret and control stressors that is crucial.

Coping with Stress

Exercise strengthens the body. It can reduce the experience of stress, depression, and anxiety. Dozens of scientific studies have demonstrated the relationship between exercise and mood. Exercise promotes arousal and relaxation, and improves quality of sleep. These conditions help the body recover from the stress response.

Relaxation through meditation, biofeedback, and a variety of other activities and techniques promotes lower blood pressure, slower respiration, reduced metabolism and muscle tension. These counteract the effects of stress.

Social contacts, friends, and family relationships can help in creating emotional trust, support, and relaxation. Even caring for a pet can provide significant emotional comfort that helps reduce stress.

Attitudes of confidence, positive ability to solve problems, and balance allow the cycle of stress response to resolve now and then instead of being sustained.

Healthy lifestyle--not smoking, minimal use of alcohol, balanced nutrition and weight control, and slowing down and taking time to smell the roses--promotes a sense of peace and control over one's life. Stress is often related to the anxiety caused by a feeling of being out of control.

A succinct reference for learning more about the effects of stress on brain functioning may be found in Bruce McEwen's chapter, "Stress and the Brain," in the book, States of Mind, edited by Roberta Conlan, John Wiley and Sons, 1999.

Resources

Some good resources for controlling stress and saving the body and brain may be found at the following websites:

The American Psychological Association provides information on Managing Traumatic Stress.

Steven L. Burns, M.D., provides a fun and easy to read article, Medical Basis of Stress, Depression, Anxiety, Sleep Problems, and Drug Use, and includes a stress self-assessment.