Ann Murphy-Zahora

English Composition II

Professor Steele

11 December 2021

Managing the Effects of Stress on Overall Health

With the most common sources of stress the future of our nation, money, work, and

more, many seek for ways to cope as the stress begins to take its toll on many individuals health

(Stress research). The recent COVID-19 pandemic has not only increased this stress, but

heightened an individual’s awareness on just how strongly stress can impact their overall mental

and physical health. Aggressive stress responses impose strong health risk when the body

produces an excess amount of cortisol, the stress hormone. Chronic stress contributes to both

physical and physiological ailments, when it comes to coping methods for stress, natural and

holistic methods are safer than anti-stress and anxiety medications.

The term stress and how it originates back to the physical and physiological reference of

it was introduced by Hans Selye beginning in 1915. Selye was able to correlate the bodies ill

stress responses like adrenal hyperactivity, lymphatic atrophy, and peptic ulcers back to stress

hormones being released (Tan). Selye was able to identify the secretion of stress hormones by

conducting a study on the adrenal and pituitary glands of cows to see what the effects of stress

played on their bodies and internal organs. He studied the differences between how the body

adapts to acute and chronic stressors, identifying three key stages that occur when the body is

introduced to stress. Selye classified these stages as the alarm reaction, stage of resistance, and
stage of exhaustion (Tan). These stages depict how the body is introduced to a stressor, attempts

to maintain internal homeostasis, and is left depleted of energy from the stress response. Selye

concluded that all individuals will face stress and stress related illnesses within their lifetime.

When it comes to the primary sources of stress, the statistics are very diverse given the

large differences in individuals lives. Based on research from 2017, the top three most common

sources of stress for Americans were the future of our nation, money, and work (Stress

Research). This same study showed that those who felt the stress from these or other sources

dealt daily with physical and physiological symptoms all brought on by stress. The stress of the

future of our nation, money, and work are all categorized as acute stress. Acute stress evokes an

immediate reaction which is typically not a risk to one’s health. Ongoing dealing with stress can

be categorized as severe acute stress which can lead to sleeping problems, heart conditions, and

mental health issues. Chronic stress on the other hand is consistent and persistent stress that

increasingly builds over time. The effects of this stress are less notable, but develops more

problematic health issues and severe illnesses when not managed. Chronic and severe stress can

also stem from trauma experienced within one’s adolescent years. Children who have experience

war, divorce, bullying, abuse, and poor school performance are shown to carry this stress into

their young adult and adult lives (Schneiderman). According to the National Institutes, when

dealing with this chronic stress for so long, stress disorders such as Acute Stress Disorder and

Post Traumatic Stress Disorder can ensue.

Stress has not only become due to just daily life, but the recent COVID-19 pandemic has

now impacted the stress of society even greater. In a study of college students in Brazil,

pandemic related situations caused stress levels to increase from 52.9% to 68.7% (Lopes,

Adriana Rezende), which also contributed to increased percentages of depression and anxiety.
Pandemic conditions, such as the continual lockdowns, also contributed to the stress of being

alone with no option to cope through the help of others. This level of stress is especially

important when it pertains to the adolescent and young adults experiencing the pandemic at such

a vital point in their lives. The stress of their future, work, and relationships is already

contributing to their health, but is now magnified by the uncertainty that the pandemic has

brought forward. The isolation of the pandemic forced many to face their mental health

difficulties head on, but has also brought about new ways to heal our bodies when responding to

such stress. It is important that the symptoms associated with stress are coped with in a healthier

manner rather than negative coping responses such as self- destructive behavior, alcoholism, or

increased drug use.

All effects of stress on the body range in severity. When the body is responding to stress

it begins with the, “activation of the HPA axis and the SNS causes hormonal secretions of

adrenaline and cortisol and the behavioral ‘fight or flight’ reaction,” (Jacoby). When the body is

subject to excessive amounts of these hormone secretions, the internal organs are directly

affected as the body continually works to try and protect itself. This is a prime example of the

“fight or flight” phenomenon that has stuck as humans have evolved. Cortisol, the stress

hormone, is secreted by the adrenal glands in different amounts throughout the day in order to

supply the body with energy. When faced with a stressful situation or event, the adrenal glands

secrete even more cortisol to the body in order to provide more energy to deal with the situation.

This added energy to the body is produced by glucose and fatty acids. This added amount of

glucose within the body can lead to obesity, a very prominent and problematic symptom of

stress. Stress-related symptoms and illness most commonly being diagnosed today include:

fibromyalgia, irritable bowel syndrome, obesity, and more. Left untreated or the inability to
lower your stress levels can exacerbate pre-existing conditions like diabetes, arthritis, and heart

disease (The physical effects of stress).

Stress, anxiety, and depression are the three hallmark disorders that come to mind when

you’re posed with the issue of mental health. All three mental health issues are closely correlated

with one another by the link of one thing: stress. A severely stressful life event has been linked to

the onset of depression while relatedly, “the diagnosis of a major medical illness often has been

considered a severe life stressor and is often accompanied by high rates of depression,”

(Scheniderman). Anxiety and depression are considered to be the outcomes of ongoing chronic

stress. Ongoing acute or severe acute stress can lead to general anger, irritability, and lack of

motivation. In recent new studies, stress has now also been linked to the deterioration of one’s

memory. When faced with a stressful issue or ongoing chronic stress, the body’s focus on

enabling a flight or fight response begins to outweigh the need to collect and organize

information to store in one’s memory. In light of the recent pandemic, short and long-term

memory have been affected since one’s brain, “becomes consumed only with the goal of

survival, and memory, therefore, takes a back seat,” (Stress Research). The most severe form of a

stress disorder is Post-Traumatic Stress Disorder which develops from exposure to a traumatic

event. This event can trigger persistent thoughts and conjure up stressful memories that lead to

ongoing chronic stress. In the past year, 3.6% of adults in the United States have been diagnosed

with Post Traumatic Stress Disorder (Stress Research). This disorder is not only prevalent in

adults, but is estimated to affect 5% of adolescents. Considering that stress will forever be an

issue for one’s mental and physical health, the coping mechanisms that are suggested to utilize in

order to prevent the negative effects of stress are constantly evolving.

Just as stress ranges in severity from acute to chronic, the coping mechanisms and
treatments for stress related conditions also range in their aggressiveness. The wave of complete

body and mind wellness has become a very welcomed trend in light of the pandemic, and has

brought about new ways and new ideas to think through one’s mental and physical struggles.

Depending on its severity, ways to cope with stress ultimately all center back to the art of

distracting one’s busy mind. Control is the main aspect of stress or anxiety attacks in terms of

feeling out of control of one’s mind and body. To combat high blood pressure or an elevated

heart rate that cause heart problems related to chronic stress, the most important thing to do is

utilize breathing techniques. By engaging your diaphragm, you are limiting the act of breathing

with your shoulders rising and falling. When one breathes raggedly with their shoulders they are,

“using auxiliary muscles, and you’ll have a higher heart rate, higher blood pressure, and higher

cortisol,” (The physical effects of stress). Directly correlated with breathing exercises is the

practice of meditation. Meditation brings together the act of conscious breathing exercises and

allowing thoughts to come and to be acknowledged rather than suppressing them away. In light

of healthier and easy coping mechanism for stress, the first step is to accept the present moment.

The flight or fight activation of the body when introduced to stress makes us hasty for change,

but it is important to, “prepare for life as it unfolds, not our ideal image of it. That is, literally, the

only path forward” (Parker-Pope). The mind is the most powerful tool when it comes to

combatting stress related disorders, as we can only focus on the here and now rather than what

could be or what could’ve been.

While centering the mind, breathing, and focusing inwards are all powerful tools, often

the overwhelming symptoms of stress are too severe to be combatted so lightly. To up the ante,

the next coping mechanism that is often recommended for stress is therapy. With the use of

technology and new conversations on social media, therapy and speaking out more about stress
has become normalized and welcome. In the example of dealing with Post Traumatic Stress

Disorder, speaking with a licensed professional can attempt to arm one with tools on how to deal

with intrusive thoughts and anxieties that have come from the stress of a traumatic event. The

three different types of therapies that can help assist with stress are cognitive behavioral therapy,

mindfulness-based cognitive behavioral therapy, and acceptance and commitment therapy. CBT

is considered the most effective choice for stress therapy as it, “can change negative thought

patterns that develop because of stress,” and can, “help people find new ways of thinking about

events that cause stress,” (Team). Mindfulness-based cognitive therapy utilizes strategies to help

one better understand their feels of distress in order to achieve relief from them. In a study of 33

women suffering from fibromyalgia, a stress-related condition, experienced a decrease in their

pain, stress, and depression when treated with mindfulness-based cognitive therapy (Team). In

this therapy, mediation and breathing techniques as previously noted are the main avenues of

treatment. Meditation is used within this therapy in order to promote a deeper awareness into

one’s mind and body. A deeper reflection inwards is what is hoped to garner better

understanding of how to personally deal with one’s stress. Acceptance and commitment therapy

goes against the grain of common therapy usage to seek ways to get control of stress and rather

focuses on how to fully accept it. ACT stresses the importance of not suppressing any emotions,

but rather fully acknowledging where one’s stress has derived from and triggers that can spark it

in the future. Instead of utilizing tools to deal with stress, those who follow ACT instead

succumb to stress and embrace it for what it is in the moment. By allowing these emotions to

come and go with mindfulness eases the stress, anxiety, and depression that can quickly ensue.

The next option of coping mechanisms to use for stress is the use of prescription

medication in order to get control. Prescriptions for stress related conditions are somewhat
argued and taken under great consideration before prescribed. Anti-stress or anti-anxiety

medications are classified as sedative medications due to their working factor of slowing the

activity of the central nervous system down to promote relaxation. The commonly prescribed

sedatives are classified as Benzodiazepines which include such medications as Xanax, Valium,

and Klonopin (Medication strategies for stress relief). This class of sedatives have the same

qualities of alcohol in terms of how they suppress the nervous system and activate, “a naturally

occurring neurotransmitter substance commonly found in the brain called GABA,” (Medication

strategies for stress relief). GABA has the main role in the body to slow brain activity when

activated, thus making it the prime option for those struggling with stress and anxiety caused by

excess stimulation and overthinking. As stress can lead to severe sleep problems such as

insomnia, another stress-related prescription is sleep medication drugs such as Doriden, Noludar,

and Placidyl. The grand danger that comes with utilizing prescriptions to treat stress and anxiety

has to do with the withdrawal symptoms that can occur along with the dangerous consequences

that come from combining both the sedatives with alcohol. Once on a benzodiazepine for an

extended period of time, there is an apparent physical dependence that presents itself when one

reaches a high tolerance or shows signs of withdrawal. The alternatives to prescription, but

should be taken with just the same seriousness and consideration, are nutritional supplements

with the same stress reducing goal. The supplement Kava, for example, is a natural derived

supplement that cannot be taken for long than a four-month period, as the effects ware off and

stop working. Although nutritional supplements are naturally derived, “certain doses and certain

combinations, such supplements can exacerbate medical conditions and/or interfere with the

effectiveness of prescription medications,” (Medication strategies for stress relief).

Another naturally derived stress coping mechanism that is still controversial is the use of
marijuana and CBD to help with stress and stress related symptoms. Not only has THC and CBD

been found to help alleviate mental health problems, but has been studied to show its

effectiveness in easing chronic pain from stress and symptoms from stress-related illnesses.

Although too high of an amount of THC can cause a slight feeling of uncomfortableness, low

dose amounts of THC can have positive effects when used to decrease stress. Statistics show that

over 70% of cannabis users within the United States utilize marijuana for means of stress relief

and relaxation (A guide to using medical marijuana for stress relief). This also correlates to CBD

as well with 79% of patients in a study on its effects reporting a decrease in stress and anxiety (A

guide to using medical marijuana for stress relief). THC and CBD while very similar are actually

different in their effects on an individual. It also counts on an individual’s own relationship with

THC and CBD to know exactly the effect it has on their mind and body. Both THC and CBD are

derived from the marijuana plant, but it is in the way that they are extracted that make them

different when consumed. Both THC and CBD are made up of cannabinoids that latch on to

receptors within the body that contribute to stress. In other words, by the cannabinoids latching

onto these receptors, suppression of stress and stress-related symptoms is achieved. With the

popularity of medical marijuana on the rise, many physicians are now prescribing THC as a

prime treatment for chronic pain associated with chronic stress. While there are a great number

of those in support of THC and CBD as an alternative to prescription drugs for chronic stress and

chronic pain, there are also facts that support the claim against utilizing it. While it works for the

short term, the, “Journal of Affective disorders, suggests that cannabis can significantly reduce

short-term levels of depression, anxiety, and stress but may exacerbate symptoms over time,” (A

guide to using medical marijuana for stress relief). Another claim against THC and CBD is the

lack of studies to show the exact effects they have, considering that they can both be labeled as a
psychoactive product. As one utilizes CBD and THC over extended periods of time, their

tolerance for the drug increases which can lead to high doses that are not recommended for

chronic stress or chronic pain.

On the adverse side, there are also negative coping mechanisms that are utilized in order

to suppress the symptoms of stress that typically end up exacerbating symptoms or developing

more psychological and physical damage later down the line. While safe under the care of a

doctor and proper dosage, anti-anxiety and sleep medication is generally deemed safe. The use of

anti-anxiety and sleep medication when it comes from and over-the-counter purchase however

can lead to overuse that can turn dangerous. Another negative coping mechanism that many turn

to is eating too much or detrimentally undereating. The development of eating disorders

generally stems from a place of stress and feelings of lack of control, creating a cycle that

negatively damages one’s mental and physical health. As previously stated, obesity has been a

continually rising symptom of stress, especially within the United States. When regarding

today’s youth and how they are choosing to cope with the stress that comes from the pandemic

situations they are put in, “students tend to think about the best way to deal with the problem

when facing a stressful situation and try to take actions to eliminate, minimize, or circumvent it,”

(Lopes, Adriana Rezende). Becoming aware of how you handle stress and what your triggers

may be can ultimately be the best way to prevent chronic stress from creating important health

issues.

When it comes to stress and the best coping mechanism to relieve it, it’s continually

being proven that more natural methods are much safer for the mind and body. Taking steps to

acknowledge what may trigger or create stress responses is the first step in the act of preventing

chronic stress from forming. While severe cases often require medical prescriptions in order to
combat the mental and physical symptoms that can arise from consistent stress, the world has

evolved to offer more options. Health and mindful wellness has become a fully welcomed trend

into society, with the focus on connecting your mind and body taking great presence. Not only

that, but the conversation normalizing opening up about one’s stress, anxiety, or depression is

cultivating a society where everyone can feel less alone.

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