This invisible "health killer" is something many people suffer from every day.

This invisible "health killer" is something many people suffer from every day.

Do you feel exhausted from the daily grind, even when you’re not doing any physical work? Do you toss and turn in the dead of night, worrying about tomorrow’s to-do list? Or do you find yourself becoming irritable and impatient when faced with daily challenges? These could be signs of chronic stress.

Chronic stress is a long-lasting state of tension that can be caused by a variety of factors, including challenges in life, adversity, work or study pressure, etc. Long-term chronic stress not only affects an individual's emotions and behavior, but may also have a negative impact on physical health.

Today, let’s take a look at the dangers of chronic stress and how to deal with it from a psychological perspective.

Chronic stress is a "health killer"

Physiologically, stress can cause a series of stress responses, which is a self-protection mechanism. Short-term acute stress can trigger a "fight or flight" response, causing the body to secrete stress hormones such as adrenaline and cortisol to provide energy for responding to emergencies. However, when stress persists, it becomes a chronic stress, and our brain and body will always be in a "war readiness state", leading to multiple imbalances in the body and mind.

1. Impaired brain function

The damage caused by chronic stress to the brain is mainly concentrated in two areas: the hippocampus and the prefrontal cortex. The hippocampus is responsible for memory and learning functions, while the prefrontal cortex is responsible for decision-making and emotional regulation. Studies have found that long-term exposure to high levels of cortisol will cause hippocampal cells to atrophy or even die, affecting memory and learning ability. At the same time, the activity of the prefrontal cortex is blocked, making us more prone to anxiety, negative emotions, and even impulsive decisions. The brain has difficulty maintaining flexibility under stress, which affects our creativity and problem-solving ability, causing us to sink deeper and deeper into stress.

2. Endocrine system disorders

The endocrine system is closely related to stress response. Prolonged stress can affect the normal function of the hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis is responsible for regulating the body's stress response, but under chronic stress, it continues to send stress signals, leading to abnormal secretion of adrenaline and cortisol. This not only causes emotional problems, but may also cause more invisible damage to the body, such as metabolic disorders, gastrointestinal problems, and even increase the risk of metabolic diseases. In addition, HPA axis disorders can affect sleep quality, making it difficult to fall asleep, further weakening the body's ability to recover.

3. Weakened immune system

The inhibitory effect of chronic stress on the immune system is extensive and far-reaching. Stress inhibits the production of lymphocytes and immune cells, reduces the body's immunity, and increases the risk of infection and inflammation. High cortisol levels under long-term stress also hinder the normal functioning of the immune system, making us more susceptible to illness and difficult to recover. Many studies have shown that chronic stress is associated with the occurrence of a variety of chronic diseases, such as cardiovascular disease, diabetes, and even cancer. When the stress is too high, the body has difficulty "repairing" itself, and the immune system gradually becomes "sluggish."

How to deal with chronic stress?

Normal stress is positive, bringing us a short, moderate sense of tension, which can stimulate our potential, improve performance, and help us deal with emergencies or challenges. However, long-term chronic stress is "toxic", which exceeds the individual's coping ability and leads to persistent physical and mental fatigue and health problems, so we need to take effective measures to bring stress back to a normal range.

1. Learn to break down tasks and reduce stress sources

When faced with heavy work or life tasks, you might as well try to break down the big task into several small steps and focus on completing only one part at a time to reduce the pressure brought by stress. Making a reasonable schedule and list and allocating daily tasks in an orderly manner can help us manage time and energy effectively and avoid falling into anxiety.

2. Develop healthy living habits

Scientific research shows that a balanced diet can provide the brain with sufficient nutrition and help regulate emotions. Sufficient sleep can effectively remove "waste" from the brain, keep us awake and focused, and reduce the risk of anxiety and depression.

3. Maintain a regular exercise habit

Studies have shown that exercise can promote the secretion of endorphins in the body, improve mood and reduce anxiety. In addition, aerobic exercise can increase blood flow to the brain, help remove metabolic waste caused by stress, and promote nerve cell repair and growth, thereby reducing the risk of brain damage.

4. Learn deep relaxation techniques

Yoga, meditation and progressive muscle relaxation are effective ways to help us recover from chronic stress. For example, 5-10 minutes of meditation every day can reduce cortisol levels, relieve mental tension, calm the mood, and restore the body to a relaxed state, thereby reducing stress.

References

[1] De Kloet, ER (2004). Hormones and the stressed brain. Annals of the New York Academy of Sciences, 1018(1), 1-15.

[2] Hannigan, B., Edwards, D., & Burnard, P. (2004). Stress and stress management in clinical psychology: Findings from a systematic review. Journal of Mental Health, 13(3), 235-245.

Author: Chen Yufeng, a popular science author

Reviewer: Yang Xiaoyang, Associate Professor, School of Psychology, Sichuan Normal University

The article is produced by Science Popularization China-Creation Cultivation Program. Please indicate the source when reprinting.