Research

How do stress levels impact mental health?

• What does the term mental health mean, and what does it include?
  • According to the World Health Organization, however, mental health is “a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.” [Source 6]
  • Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood and adolescence through adulthood. [Source 7]
  • Ultimately, mental health is about being cognitively, emotionally and socially healthy – the way we think, feel and develop relationships – and not merely the absence of a mental health condition. [Source 6]

• How do high levels of stress affect everyday life?
  • when your stress system stays activated over a long period of time (Chronic stress), it can lead to, or aggravate more serious health problems. [Source 1]
    • In response to acute stress, the body’s sympathetic nervous system is activated due to the sudden release of hormones. The sympathetic nervous systems stimulate the adrenal glands triggering the release of catecholamines, which include adrenaline and noradrenaline. This results in an increase in heart rate, blood pressure, and breathing rate. After the threat is gone, it takes between 20 to 60 minutes for the body to return to its pre-arousal levels. [Source 5]
  • Short – term stress can cause; headaches, fatigue, sleeping difficulty, concentration issues, nausea and irritability [Source 1]
  • Long – term stress can cause; depression, high blood pressure, abnormal heartbeat, hardening of the arteries, heart disease, heart attack, heartburn, ulcers, change in weight and skin problems. [Source 1]
  • Effects of stress on behavior; over or under eating, angry outbursts, drug or alcohol abuse, tobacco use, social withdrawal and decrease in exercise. [Source 2]
• What impact does stress have on sleep?
  • Stress causes insomnia by making it difficult to fall asleep and to stay asleep, and by affecting the quality of your sleep. Stress causes hyperarousal, which can upset the balance between sleep and wakefulness. [Source 4]
• Does physical health affect mental health, how?
  • When considering mental health and physical health, the two should not be thought of as separate. [Source 3]
  • Poor physical health can lead to an increased risk of developing mental health problems. Similarly, poor mental health can negatively impact on physical health. [Source 3]
  • People with the highest levels of self-rated distress (compared to lowest rates of distress) were 32% more likely to have died from cancer. [Source 3]
• How can stress be relieved?
  • Acts to manage stress; regular physical activity, relaxation techniques (such as deep breathing, meditation, yoga, tai chi or getting a massage). [Source 2]
  • Seek help by understanding sources of stress and identifying effective coping methods to relieve it. [Source 2]
  • Even a short burst of 10 minutes brisk walking increases our mental alertness, energy and positive mood. [Source 3]
  • In the case of insomnia related to stress, alleviating the stress should alleviate the insomnia. [Source 4]
  • Aside from medication there are several strategies you can use to help reduce anxiety symptoms, from exercising to deep breathing. Additionally, there are some foods you can eat that may help lower the severity of your symptoms, mostly due to their brain-boosting properties. [Source 9]

Sources:

Source 1: WebMD. (n.d.). Common Causes of Stress & Their Effect on Your Health. Retrieved March 26, 2019, from https://webmd.com/balance/guide/causes-of-stress#2

Source 2:
Mayo Clinic Staff. (2016, April 28). How stress affects your body and behavior. Retrieved March 26, 2019, from https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987

Source 3:
Mental Health Foundation. (2018, August 27). Physical health and mental health. Retrieved March 27, 2019, from https://www.mentalhealth.org.uk/a-to-z/p/physical-health-and-mental-health

Source 4:
Kavey, N. B. (2001). Stress & Insomnia: Help & Reasons. Retrieved March 27, 2019, from https://www.sleepfoundation.org/articles/stress-and-insomnia

Source 5:
Cherry, K. (2018, September 21). How the Fight-or-Flight Response Prepares Your Body to Take Action. Retrieved March 27, 2019, from https://www.verywellmind.com/what-is-the-fight-or-flight-response-2795194

Source 6:
Beyond Blue. (2019). What is mental health? Retrieved April 25, 2019, from https://www.beyondblue.org.au/the-facts/what-is-mental-health

Source 7:
MentalHealth.gov. (2019, April 05). What Is Mental Health? Retrieved April 25, 2019, from https://www.mentalhealth.gov/basics/what-is-mental-health

Source 8:
Healthwise Staff. (2018, June 28). Stress Management: Breathing Exercises for Relaxation. Retrieved May 5, 2019, from https://www.uofmhealth.org/health-library/uz2255

Source 9:
Elliott, B. (2017, July 9). 6 Foods That Help Reduce Anxiety. Retrieved May 16, 2019, from https://www.healthline.com/nutrition/6-foods-that-reduce-anxiety

Source 10: Depression, anxiety & stress test. (2015). Retrieved May 19, 2019, from https://www.depression-anxiety-stress-test.org/

Source 11: Pizer, A. (2018, October 5). Yoga Poses for a Relaxing Evening Practice. Retrieved May 22, 2019, from https://www.verywellfit.com/yoga-poses-for-evening-downward-facing-dog-3567172

Source 12: Waehner, P. (2019, January 21). Gentle and Relaxing Yoga Workout. Retrieved from https://www.verywellfit.com/gentle-yoga-workout-1231646