Stress

What is stress?

From a clinical perspective, stress is a physiological and psychological reaction of our body to a situation that puts it under pressure. It is a natural response of the body to challenges and change and can be caused by external events—such as a demanding work situation, family problems, or emergencies—or by internal factors such as negative thoughts, worries, or anxietyAnxiety is an emotional response characterized by feelings o... More, as well as the interaction between external and internal factors.

6 out of 10 adolescents experience anxiety and social pressure. This is why they need help #BeforeItsTooLate. Help the Patrizio Paoletti Foundation support adolescents in recognizing signs of emotional distress. Call or send an SMS to 45581. #globalhealth pic.twitter.com/xeOmJ1pYdQ

— Fondazione Patrizio Paoletti (@Paoletti_FND) October 13, 2024

The different types of stress

Based on the duration of the stressful event, there are two types of stress: acute stress and chronic stress. Acute stress is a short-term stress that occurs when we face an emergency or immediate danger. The response to acute stress is positive and helps the body react quickly, preparing for fight or flight. Chronic stress, on the other hand, is long-term stress, which can be caused by a series of stressful events or a single stressful event that persists over time. Chronic stress affects multiple areas of life, constitutes a serious obstacle to achieving personal goals, and can impact physical and mental healthWhat is meant by mental health? According to the World Healt... More, causing problems such as anxiety, depressionDepression is a disorder characterized by persistent sadness... More, high blood pressure, and diabetes.

In addition to these two types, there is also so-called traumatic stress, which occurs after a traumatic event such as an accident, natural disaster, war, or abuse. Traumatic stress can cause severe mental health issues, such as post-traumatic stress disorder (PTSD), which requires psychological intervention.

What are the causes of stress?

The causes of stress can be multiple and vary depending on the situation and the individual: an event that is stressful for one person may not be for another, and the same event experienced at different stages of life can be more or less stressful. However, some factors are typically stressful for most people. These factors include:

• Financial problems
• Relationship issues
• Exhausting or unsatisfying work
• Concerns about health or the future
• Traumatic events, such as the death of a loved one or an accident
• Social pressure
• Major life changes, such as moving house or changing jobs
• Problems related to studying or exams

Symptoms of stress

The first signs of stress, which should never be underestimated, are: fatigue, irritability, difficulty concentrating, insomnia, loss of interest and motivation, reduced learningIl termine apprendimento - con i sinonimi imparare, assimila... More capacity. When these signs are neglected for too long, our body can react in more intense and serious ways, with symptoms such as:

• Headaches caused by continuous muscle tension
• Increased blood pressure, with risk of cardiovascular diseases
• Digestive problems, such as stomach ache, nausea, diarrhea, or constipation
• Back pain due to muscle tension
• Respiratory issues, particularly shortness of breath
• Anxiety: stress can cause anxiety, panic attacks, sweating, and rapid heartbeat
• Depression, accompanied by feelings of sadness and despair
• Lack of energy, which can lead to chronic fatigue
• Memory problems, accompanied by difficulty concentrating

The brain under stress

We now know how the brain generates and coordinates physiological responses to stressful events, which have changed little since the time when early human ancestors fought or fled to survive. In humans, as in animals, the stress response is always non-specific; it is therefore a fight/flight response that does not consider the type of event triggering the process. The basic physiological mechanisms of activation are always the same: the nervous and endocrine pathways, both triggered by the amygdala"The amygdala is a gray matter structure named after its cha... More, the part of the brain that assigns emotional meaning to stimuli coming from inside and outside the body. Let’s examine these physiological mechanisms more closely:

– Nervous pathway

When exposed to a stimulus perceived as excessive or dangerous, the brain quickly activates the sympathetic nervous system (which regulates essential bodily functions) with the release of adrenalineAdrenaline, also called epinephrine, is a hormone and a neur... More and noradrenaline, two hormones that prepare the body for intense effort in a very short time: the heart speeds up, sending more blood to the brain and muscles; breathing becomes rapid and deep, providing more oxygen; sweating increases, cooling the body; hair stands on end, muscles tense, and the mind becomes more alert.

– Endocrine pathway

The second pathway is the hypothalamic-pituitary-adrenal axis: cortisol is produced and released into the blood, raising blood pressure, increasing blood sugar, and enabling the body to immediately use its energy resources. The endocrine response is subsequent (about 20 minutes) to the nervous response, which is immediate.

Usually, all these changes are short-lived, and once the alarm ends, the body quickly returns to normal levels. Problems arise when the alarm continues over time and activation becomes excessive. In this case, the same substances that helped us face the emergency become harmful. Many studies show that severe and prolonged stress has a damaging effect directly on hippocampal cells, a key structure for learning, memory, and the cognitive aspects of emotions, located in the temporal lobe. Other negative effects have been observed at the level of neurons, which progressively lose their ability to communicate with each other. Prolonged stress also plays a role in depression, gastroduodenal ulcers, and immune-related diseases such as viral infections and cancer. Overproduction of cortisol can also lead to obesity and diabetes over time.

How to manage stress

We can learn to use many measures to manage stress, with positive effects on our health:

• Engage in regular physical activity
• Practice relaxation techniques, such as deep breathing, meditation, yoga, tai chi, or massage
• Maintain a sense of humor
• Spend time with family and friends
• Dedicate time to hobbies, such as reading a book or listening to music

Getting enough sleep and following a healthy, balanced diet are extremely beneficial. It is also important to avoid smoking, excessive caffeine and alcohol, and the use of illegal substances.

Always try to find active ways to manage stress! Inactive ways—such as watching TV, browsing the Internet, or playing video games—may seem relaxing, but in the long run they increase stress even more.