Chapter 1. The Effects of Psychological Stress

Synopsis

The Effects of Psychological Stress

Martina Marquez, Fresno City College
Catherine Robertson, Grossmont College

The Stress Response

Stress is the body’s response to a potential threat (i.e. a stranger with a weapon, an irate driver, the news of a traumatic event in your family or community) or to any challenge that severely taxes physical or emotional capabilities (i.e. shooting a foul shot, interviewing for a new job, asking a crush out on a date). The threat may be a real or perceived risk. This human response is instantaneous and commences before there is time to determine whether there is actual danger looming or whether the threat is imagined. A stress reaction triggers the fight-or-flight response, which is a mechanism designed to protect oneself by either staying to face, or “fight,” a danger head on or by fleeing from a danger. While some stress responses are instigated more by challenges rather than by life-threatening perils, it is important to understand and explore the bodily demands of any type of stress reaction.

Causes of Stress

Today’s environment presents endless sources of stress, such as poor economy, corporate downsizing, catastrophic weather events, drought, war, and gun violence in schools, homes, and communities. Individuals or events can pose serious and dire threats to human safety and security. These causes of stress are uncontestable.

Other stressors appear in the regular course of life. Early adulthood is the usual time for a number of life changes. During this period, many young people may leave home, go to college, start a career, make large purchases (i.e. car, house/condo/apartment), find a life partner, and establish a home. Work, illness, injury, and/or divorce are likely sources of stress. Potential stressors can be anything from a difficult boss to a failing marriage to a terminally ill parent to a broken ankle that hinders all aspects of daily life.

While stress is generally affiliated with negative life experiences, graduating from high school, playing in the championship game, starring in the play, buying your first home, getting married, and having a baby are all events that individuals generally look forward to, yet they are events very likely to induce stress responses. We hope that you will not be roused to fight or flee in these more positive stressful situations, but consider how being in a heightened state of alertness might actually serve you − perhaps by keeping you from tripping when walking to receive your diploma, by revving you up to make that final sprint to the goal, by helping you to recall your lines, by paying attention to all the legal aspects of your real estate transaction, by helping you to remember every detail of your special day, or by helping you to stay awake through 18 hours of hard labor.

Stress and the Body

Various physical symptoms accompany the stress response as the body prepares itself for self-preservation by fighting or fleeing. Hormones, such as adrenalin and cortisol, surge to call all the body’s systems to action. Blood pressure rises. Heart rate and breathing rate increase. Muscles tense. Senses sharpen. Other systems, such as the immune and digestive systems, are temporarily de-prioritized as the body funnels all of the available resources and fuel to negotiate the impending threat or challenge.

While stress is a normal, healthy human response, ongoing or repeated stress responses mean that the body is in a sustained state of high alert. In addition to depressing the immune system which leaves a regularly stressed individual susceptible to illness, chronic stress can lead to a range of physical, emotional, and behavioral problems.

Manage Your Stress

^{Making time to relax and have fun with friends is an excellent way to maintain balance in your life.}

It is difficult to avoid stress especially for college students who have academic requirements, living arrangements that may be out of their control, and multiple commitments that may tax time and sleep. If we learn how to better manage the stress that we encounter, we can stave off chronic stress and its detrimental effects. Practicing stress management techniques helps the body to navigate the inevitable threats and challenges of life and to return more easily to its state of balance.

Some suggestions for stress management:

1. Understand how you react to stress. Examine what triggers your stress response, and if possible, try to minimize exposure to known stressors.

2. Keep balance in your life. To counteract the demands of work and school, take time for recreation and exercise. Make time each day for some quiet reflection and “time off” from your busy schedule.

3. Practice relaxation techniques, such as meditation, breathing exercises, massage, or yoga.

4. Establish a support network. Find friends and/or family with whom you can talk openly and who will support you in times of trouble. If necessary, seek out a professional to help you talk through stressful times.

5. Minimize use of drugs, alcohol, and caffeine.

6. Exercise vigorously on a regular basis.

7. Maintain a regular sleep schedule.

Assessment: Check Your Understanding