What is Stress?

Stress is described as the degree to which a person feels overwhelmed or unable to cope due to pressures that are unmanageable. In simpler terms, stress is the body’s reaction to pressures from a situation or life event. The main contributors that cause stress vary from person to person. Some common characteristics of circumstances that can increase feelings of stress include experiencing something new or unexpected, something that threatens your feeling of self, or feeling you have little control over a situation. 

When we encounter stress, our body produces stress hormones that trigger a flight or fight response and activates our immune system. Your heart rate increases, your breath quickens, and your muscles tense up. This response is designed to protect your body in an emergency by helping you to respond quickly to dangerous situations. However, when the stress response keeps firing on a daily basis, it poses a serious risk to your health.

What is Anxiety?

Anxiety is your body’s natural response to stress. It is the feeling of fear, nervousness or apprehension about what is to come. It is a common feeling to experience, for instance, on the first day of school, going to a job interview, or speaking in front of a large audience. Ordinary anxiety is a recurring feeling, but it does not interfere with your daily life. This type of anxiety is unpleasant, though it is natural and can help be an exceptional motivating factor in your life.

Effects of Stress & Anxiety on the Body

Stress and anxiety are cut from the same cloth. Stress is the result of demands on your brain or body, which can be caused by a circumstance that makes you nervous, fearful or worrisome. Anxiety is that same worry, fear, or unease. It can be a reaction to your stress, but it can also occur in people who have no visible stressors.Both anxiety and stress impact us physically and mentally, for example:

• headaches - stress can trigger and intensify headaches
• increase depression - chronic stress can wear you down emotionally and lead to depression
• heartburn - stress increases the production of stomach acid, which could lead to heartburn or make it worse
• insomnia - stress makes it harder to fall asleep or stay asleep, which can lead to insomnia
• rapid breathing - when you are stressed, the muscles that help you breathe tense up, which can leave you feeling short of breath
• weakened immune system - long-term stress weakens your immune system’s defenses, leaving you more vulnerable to infection
• risk of heart attack - over time, an increased heart rate and high blood pressure damage your arteries which could lead to a heart attack
• high blood sugar - stress causes your liver to release extra sugar (glucose) into your bloodstream, which over time puts you at risk of type 2 diabetes
• pounding heart - stress hormones make your heart pump faster so that blood can quickly reach your vital organs and limbs
• high blood pressure - stress hormones tighten blood vessels, which can raise your blood pressure
• fertility problems - stress interferes with the reproductive system in both men and women, and may make it harder to conceive
• stomachaches - stress affects the body’s digestive system, which can lead to stomachaches, nausea and other stomach problems
• erectile dysfunction - your brain plays an important role in the process of getting an erection. Stress can interfere with this process.
• low sex drive - stress, and the fatigue that often comes with it, can take a toll on your libido
• missed periods - fluctuating hormones can throw your menstrual cycle off, or in severe cases stop it altogether
• tense muscles - stress makes muscles tense up,and chronic stress can lead to tension related headaches and backaches.

Natural Ways to Manage Stress & Anxiety

A change in your lifestyle can be a very effective way to reduce some of the stress and anxiety you may face every day. Most natural ways to manage stress and anxiety consist of caring for your body, participating in healthy activities, and eliminating unhealthy ones. These lifestyle changes are a positive way to help you eliminate some anxiety. These include:

• getting an adequate amount of sleep
• meditation
• staying active and exercising(walking, using the stairs, running, cycling, etc.)
• maintaining a healthy diet (to ensure all nutritional requirements are being met)
• avoiding alcohol, caffeine and sugar
• quitting smoking cigarettes or any other unhealthy habit you may have developed

Therapy & Counseling to Manage Stress & Anxiety

With the COVID-19 outbreak, much of what is considered stressful on a regular basis is not specific to contracting the virus. Instead, it is the result of the countless changes that we have had to make in our lives due to the pandemic. All aspects of our lives have been affected: a switch to working from home, or not working,has disrupted our sleeping, eating and activity schedules that regulate our internal circadian clock. Staying indoors means lower exercise and activity levels. Many people, especially those living alone, are socially isolated from friends and loved ones.

It is natural to feel overwhelmed, anxious or helpless about the current situation. However, if the feeling of fear is intense, debilitating and with you all the time, you might want to consider therapy. This type of anxiety may cause you to stop doing things you enjoy. In extreme cases, it may prevent you from doing routine activities such as leaving the house. If left untreated, anxiety may keep worsening. Keeping up with the necessary social distancing standards, Shifaam is offering counseling sessions with certified therapists via video call. If you would like to book a virtual session with a certified therapist, please visit www.shifaam.comor call +92-21-37132273