8 minute read
THE IMPACT OF CHRONIC STRESS
Photograph by Jofreepik
THE IMPACT OF CHRONIC STRESS
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by Mandi C. Dalicandro-Turk
Stress is difficult to contend with for many. Chronic stress has the potential to impact an individual's physiological and/or psychological health and well-being. Long-term, the probability exists for stress to spillover into important facets of daily life, and affect an individual’s capacity to function.
HPA Axis Health related issues begin systematically, many times, prior to an individual having awareness of physiological and/or psychological issues being present or the associated long-term effects. The hypothalamic pituitary adrenal (HPA) axis has an important role in fighting and managing stress. The HPA axis affects cortisol (a stress hormone) secretion from the adrenal cortex. The HPA axis is an adaptive system, and “protects against the damaging effects of internal and external stress” (McEwen, p. 171, 2011). However, once stress becomes chronic, it is difficult to balance depleted reserves, and HPA axis dysfunction is the potential result. Cortisol will be secreted as part of the fight-or-flight response; if this is experienced chronically, an individual will begin to experience immune system dysfunction, poor health outcomes, and an array of associated symptoms.
Engage Physically
Protective mechanisms exist to assist with the repair and recovery of chronic stress. Thought processes, perceptions, and behaviors each impact disease potential and health outcomes. Physical activity gives the mind and body ways to release stress, redirect focus, and rebalance. Exercise consisting of realistic goals for an individual’s current health gives opportunity to engage the reward center of the brain. This is beneficial for mood, levels of serotonin, emotional regulation, and creates a level of “healthy control over the outcome” (Lovello, p. 72, 2005). Neuromuscular memory increases through engaging in consistent physical activity. Over time, “exposure to a stressor could increase the body’s ability to cope with that stressor in the future by process of physiological adaptation” (Lovallo, p. 69, 2005). “Exercise is an example of increased coping with repeated exposure” (Lovallo, p. 69, 2005). Spending time in nature and carving out time for any type of physical activity, including walks has both physiological and psychological benefits to lower the effects of chronic stress.
Personality Factors & Supports
Chronic stress increases the risk of cognitive depletion. Personality factors have the potential to assist an individual with the perception of chronic stressors, while minimizing further physiological and psychological issues. Having a high level of conscientiousness, agreeableness, and extraversion are related to lower assessments of issues with daily life (Vollrath, 2001). Additionally, “self-efficacy determines cognitive appraisal of stressful situations” (Bandura, 1997). High levels of self-efficacy assist individuals in viewing stress as challenging and gives opportunities to engage in capacities to seek out resources and supports associated with positive long-term outcomes (Ebstrup, Eplov, Pisinger, & Jorgensen, 2011). Therein, assisting with the decrease of avoidance behaviors and isolation, while dually increasing behaviors to engage in enjoyable and social activities during stressful times. Having a healthy set of interpersonal supports assists with spillover into career and family, and increases the potential for life satisfaction during significant stress. Supports are multifaceted; having friends, family, and/or co-workers to spend time with, laugh and engage in humor with, communicate with, and to mutually give to one another in times of celebration and difficulty are each important components of a strong support system. When necessary, cease or minimize interactions in unhealthy relationships, form new relationships, and learn to enjoy and value time alone. Transitioning to healthier interpersonal relationships may be difficult; counselors provide much support for healthy long-term outcomes. Each area assists in reducing stress and spillover, while
dually increasing positive interactions and feelings of belonging.
Psychological Factors
Chronic stress has the potential to evoke and/or increase the symptoms of mental health and behavioral health issues. For example, consider an individual with Generalized Anxiety Disorder (GAD). “Twelve month prevalence of GAD is .9% among adolescents and 2.9% among adults in the general community of the United States” (American Psychiatric Association, p. 223, 2013). Conceptualize the experience of comorbidity of GAD (or any mental health diagnosis) and it’s associated symptoms, with the presence of chronic stress, and what is happening to an individual physiologically and psychologically. An individual has a high probability of experiencing increases in heart rate and breathing, increases in anxious and worrisome thought processes and behaviors, some, directly related to, correlated with, and/or separate from the source(s) of chronic stress. An individual’s HPA Axis has the probability of experiencing unhealthy levels of cortisol secretion and shifts in healthy functioning. Implementing a therapeutic relationship provides treatment toward mental health and well-being long-term, and has potential to decrease the experience of allostatic load and increase homeostasis. For further example, consider the significant impact and issues with functioning associated with major depressive disorder and comorbid chronic stress. “Twelve month prevalence of major depressive disorder is approximately 7%, with marked differences by age group” (American Psychiatric Association, p. 165, 2013). Chronic stress has the potential to feel endless, but with comorbidity of mental health and/or behavioral health issues, there is potential to impair an individual’s overall quality of life with significant and complex health issues to repair well into the future.
Healthy Coping
Lastly, implementing a flexible approach to healthy coping mechanisms (i.e. exercise, humor, supports, deep breathing, furry-friends, healthy sleep cycles, learning, planning, and staying organized) will assist with chronic stress and the associated psychological and physiological impact long-term. Increasing capacities for emotional regulation, tolerating frustration, a high level of confidence in capacities, and a level of perceived healthy control each assist in successful coping. Incorporating awareness of realistic expectations for the self and others assists in decreasing frustration. Practicing gratitude and kindness to the self and others is beneficial; this includes focusing on accomplishments of any nature during times of chronic stress. Carve out time to decompress as part of minimizing the overall impact of stress and increasing health outcomes. In conclusion, chronic stress is difficult to navigate
through for most individuals. It is critical to long-term physiological and psychological health and wellness to engage in self-efficacy, positive and balanced physical activities, multiple types of support, and to implement an array of beneficial coping mechanisms. Engaging in each facet as part of a whole, will assist in beneficial and healthy outcomes toward managing stress long-term.
If you are overwhelmed by stress, ask for help from a health professional. However, if you or a loved one have thoughts of suicide, call the toll-free National Suicide Prevention Lifeline at 1-800-273-TALK (8255), suicidepreventionlifeline.org. It is available 24-hours a day, 7-days a week. The service is accessible to anyone and all calls are confidential.
REFERENCES
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
Bandura, A. (1997a). Self-efficacy: The exercise of control. New York: Freeman.
Ebstrup, J. F., Eplov, L. F., Pisinger, C., & Jørgensen, T. (2011). Association between the Five Factor personality traits and perceived stress: is the effect mediated by general self-efficacy?. Anxiety, Stress & Coping, 24(4), 407-419. doi:10.1080/10615806.2010.540012
Lovallo, W. R. (2005). Stress & Health: Biological and Psychological Interactions (2nd ed.). Thousand Oaks: Sage Publications.
McEwen, B. S. (1998). Protective and Damaging Effects of Stress Mediators. New England Journal Of Medicine, 338(3), 171-179. doi:10.1056/NEJM199801153380307
Vollrath, M. (2001). Personality and stress. Scandinavian Journal Of Psychology, 42(4), 335 ABOUT THE AUTHOR
Mandi C. Dalicandro-Turk is a professional counselor who works with a variety of populations including adolescent, adult, geriatric, and LGBT populations. She is an adjunct professor who teaches organizational psychology, research methods, leadership, motivation, and stress. She also volunteers for a Stress Management Team that assists public safety personnel after the experience of a critical incident.
Dalicandro-Turk graduated summa cum laude with a Bachelor’s degree in Psychology and Master’s degree in Professional Counseling from Carlow University. She is passionate about assisting others and feels strongly that human-beings benefit from the experiences of learning, growing and developing throughout each stage of life. Dalicandro-Turk writes about a variety of topics related to mental health, behavioral health, stress, anxiety, aging, grieving, self-care, therapy, and improving one’s overall quality of life.
Read her blog Everyday Therapy at: https://etalktherapy.com/category/everyday-therapy Or learn more at: https://etalktherapy.com/blog/writers
PUBLISHER Don Laird
EDITORS Don Laird Pilar Brown
CONTRIBUTORS Don Laird, MS, NCC, LPC, DCC Morgan Roberts, MSPC Dr. Chloe Paidoussis-Mitchell, Cpsychol Mandi C. Dalicandro-Turk, MSPC
PHOTOGRAPHY Photos courtesy Unsplash.com
DESIGNER Pilar Brown
CONTACT www.eTalkTherapy.com/contact
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