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We live in a fast-paced world, where pressure for results, daily worries, and uncertainties about the future are part of our routine. After all, who hasn't felt that tension in their body, sudden headaches, or unexplained irritability? These are just some of the signs of an increasingly common problem: stress.

Stress can be an ally in dangerous situations, as it keeps us alert and ready to react. However, when it becomes constant, it directly affects our health, well-being, and quality of life. But what really causes stress? So, how does it manifest in the body and mind? And what are its consequences? In this article, we'll explore these questions and understand how to better deal with this modern challenge.

How stress arises

THE stress arises in the body as a natural response to situations that require adaptation or overcoming challenges. Thus, it is part of our survival mechanism and is regulated by autonomic nervous system and by hypothalamic-pituitary-adrenal (HPA) axis.

When the body perceives a threat (real or imagined), it goes into a state of alert and triggers a physiological response known as fight or flight responseThis process occurs in three main phases:

1. Alert: The body detects the stressful stimulus and activates the sympathetic nervous system.
2. Resistance: The body tries to cope with the situation by releasing hormones that increase energy and endurance.
3. Exhaustion: If stress is prolonged, the body becomes fatigued, which can lead to the development of physical and mental illnesses.

Hormones and neurotransmitters involved in stress

Several hormones and neurotransmitters affect stress, regulating how the body responds. The main ones are:

1. Cortisol (stress hormone)

• Produced by adrenal glands, the cortisol is released in response to chronic stress.
• Increases blood glucose levels to provide the body with extra energy.
• Suppresses the immune system and increases blood pressure.
• When released in excess for long periods, it can lead to problems such as fatigue, anxiety, weight gain and insomnia.

2. Adrenaline and Noradrenaline

• Produced by adrenal glands and by the sympathetic nervous system.
• They are released quickly in situations of acute stress.
• They increase heart rate, dilate pupils, and redirect blood flow to muscles, preparing the body for fight or flight.
• Adrenaline causes an immediate increase in energy and alertness.

3. Dopamine

• Neurotransmitter linked to pleasure and motivation.
• At moderate levels, it helps maintain focus and productivity.
• In situations of prolonged stress, your production can be impaired, leading to demotivation and even depression.

4. Serotonin

• Known as the happiness hormone, regulates mood and feelings of well-being.
• Chronic stress reduces serotonin levels, contributing to symptoms of anxiety and depression.

5. GABA (Gamma-Aminobutyric Acid)

• Neurotransmitter that acts as a natural sedative of the nervous system.
• Regulates neuronal excitation and helps relax the body.
• Low GABA levels are associated with increased anxiety and difficulty sleeping.

6. Endorphins

• Produced by the brain, they have an analgesic effect and help reduce pain and discomfort.
• They are released in response to physical exercise and other pleasurable activities.

How does stress affect hormonal balance?

The problem arises when stress becomes chronic and the body begins to produce excess cortisol over a prolonged period. This generates a hormonal imbalance, leading to problems such as:

• Insomnia (due to reduced melatonin and increased cortisol at night)
• Anxiety and depression (due to a drop in serotonin and dopamine)
• Weight gain and abdominal fat accumulation
• Weakening of the immune system

What causes stress?

Stress doesn't just happen. It's the result of several factors that accumulate over time. So, let's understand the main triggers of this problem.

Environmental and social factors

Our environment can be a major cause of stress. Heavy traffic, constant noise, pollution, and even the sheer volume of information in our daily lives can overload our minds. Furthermore, factors such as financial problems, insecurity, and relationship difficulties contribute to increased stress levels.

Pressure at work and professional life

Work is one of the main sources of stress in modern life. Above all, tight deadlines, excessive tasks, constant pressures, and difficulties in relationships with colleagues or bosses are factors that cause exhaustion. mentally and emotionally. Furthermore, the fear of being laid off and economic instability also raise the level of concern.

Emotional and psychological problems

Emotional issues, such as low self-esteem, past trauma, anxiety, and depression, make a person more vulnerable to stress. In other words, the internal pressure we exert on ourselves to meet social and personal expectations can also be a major stressor.

Biological and genetic factors

Some people are more prone to stress due to genetic factors. The way the brain regulates hormones like cortisol and adrenaline, in particular, can influence the stress response. Additionally, health problems, such as hormonal disorders and chronic diseases, can make the body more sensitive to stressful situations.

Symptoms of stress

Stress affects the body and mind in many ways. So, let's understand the main symptoms of this condition.

Physicists

• Frequent headaches
• Muscle tension and body aches
• Digestive problems (heartburn, gastritis, diarrhea)
• Excessive fatigue and difficulty sleeping
• Rapid heartbeat

Emotional

• Anxiety and irritability
• Sudden mood swings
• Feeling overwhelmed and unmotivated
• Difficulty concentrating
• Constant feeling of worry

Behavioral

• Social isolation
• Procrastination or workaholism
• Changes in appetite (eating too much or losing your appetite)
• Excessive use of alcohol, caffeine, or other substances for “relief”

Consequences of stress on health

Prolonged stress can have devastating health impacts. So, let's explore some of its main consequences.

Impact on physical health

Chronic stress can weaken the immune system, making the body more susceptible to infections. It's also associated with high blood pressure, heart disease, and metabolic disorders like diabetes and obesity.

Impact on mental health

The mind also suffers from the effects of stress. As a result, people who live constantly under pressure are at greater risk of developing disorders such as anxiety and depression. Furthermore, difficulty concentrating and mental exhaustion can impair professional and academic performance.

Impact on relationships and productivity

Stressed people tend to be more impatient, aggressive, or emotionally unstable, which can harm family, social, and professional relationships. Consequently, in the workplace, stress can lead to mistakes, loss of productivity, and even burnout.

How to reduce and manage stress?

Now that we understand the causes and consequences of stress, let's explore strategies to better manage it.

Relaxation techniques and mindfulness

The practice of mindfulness Mindfulness helps reduce stress by bringing the mind to the present moment. Similarly, techniques like meditation, deep breathing, and yoga are excellent for calming the nervous system and restoring emotional balance.

Healthy habits to combat stress

• Practice physical exercise regularly
• Have a balanced diet
• Sleep well and respect the sleep cycles
• Reduce caffeine and alcohol consumption
• Establish moments of leisure and rest

The importance of work-life balance

Knowing how to separate work and personal life is essential. Therefore, setting boundaries, learning to say "no," and setting aside time for enjoyable activities help prevent mental and emotional overload.

In short…

Stress is one of the biggest challenges of modern life, but it doesn't have to be the enemy. Understanding its causes, recognizing the symptoms, and adopting effective management strategies can make all the difference.

Small daily changes, such as exercising, meditating, and balancing work with leisure time, can transform your quality of life. Taking care of your mind and body is an essential investment for a more relaxed, healthy, and happy life.

If you feel like stress is taking over your life, seek help. A professional can help you develop personalized strategies to deal with this overload. After all, your health and well-being deserve priority!

Recommended reading:

How to use stress to benefit your mental health – Ana Beserra

Stress-Proof: The Scientific Solution to Protect Your Brain and Body from Everyday Pressure – Mithu Storoni (Author), Bruno Mattos (Translator)

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