Stop for a moment. We are in the 21st century and the times we live in, are safe to say crazy. In the past couple of years, I realized that the only thing we know for sure, is we don’t know anything. This world is unpredictable, and tables can turn at any moment. Most people nowadays live a fast-paced life: They get up, go to work, eat fast food, scroll through social media and go to sleep. That cycle repeats again, and again, and again… Just like they’re on a hamster wheel. Sometimes, I have that feeling, too. The feeling of running, but also being stuck at the same time. And if you ask me how I feel at that time, I would say I’m stressed.
The World Health Organization (WHO) defines stress as the body’s reaction to situations that demand attention or action, encompassing any change that induces physical, emotional, or psychological strain. Let me ask you a question: have you been under stress recently? If you answered yes, you are like most of the world’s population. Surprisingly, 7 out of 10 participants I interviewed on the street a few days ago for a public health study in my city (Split, Croatia) said that they aren’t experiencing any type of stress. But when they were asked follow-up questions to elaborate on their initial statement, 5 out of 7 people who previously answered “No” changed their minds. The conclusion I came to after that is, people usually aren’t fully aware they are experiencing stress because they are used to it and consider chronic stress as a normal part of their lives. Stress is normal though, and, necessary for our survival and well-being.
It is important to differentiate the types of stress we may experience. Good stress or eustress is the most common type and it is believed to be necessary for healthy development. This type of stress typically does not persist for an extended duration, and there is no evidence to suggest it will have a lasting negative impact on us. We may experience eustress, for example, before an important meeting. It is good because it doesn’t last long to cause damage, but it teaches your brain how to respond to stressful situations healthily.
On the other hand, distress is a bad type of stress, and it is potentially harmful to us. Distress can be acute or chronic. Acute distress (e. g. breakup, loss of a loved one, conflicts, etc.) may have a negative impact on the brain if we have bad coping mechanisms and lack support from others in our surroundings. It is important to interact with supportive people who will guide us through that rough period in life.
Last but not least, some people may experience chronic distress. Chronic stress is also known as toxic stress because it is the most harmful to our minds and bodies. It can leave permanent scars by translating into physical and mental issues. Examples of chronic stress are emotional, physical, or sexual abuse, neglect, addiction, and so on. This type of stress can actually rewire our brain and change the way it communicates to itself and the rest of the body.
It is quite shocking how chronic stress affects the brain. Scientists experimented on young rats who were put inside a cage with two older rats. The young rats were often attacked by the older two and their stress hormones were six times higher than the unstressed rats. Seven days later, after observing rats’ brains under a microscope, they found out that neurogenesis (creation of new brain cells) in parts of the brain responsible for processing emotions in stressed rats is the same as in the other group. However, they noticed the newly generated cells only survived for a short amount of time.
This experiment applies to humans, too. Yale researchers conducted magnetic resonance scans of 103 healthy individuals who were asked if they have been through stressful life events, for example, dismissal, divorce, loss of a loved one, etc. The team found that the brain tissue of those who had experienced a recent stressful event had visibly lower gray matter in areas of the brain responsible for self–control and regulation of emotions. So, no wonder why stress is considered to be one of the biggest risk factors for numerous conditions. There are plenty of scientific reports showing a correlation between chronic stress and risky behaviors as a way of coping. Thus, the key is to practice good and scientifically proven coping mechanisms to navigate through challenging times.
Coping strategies are classified into two major groups: active coping techniques and passive (avoidant) coping techniques. Active coping strategies are considered to be better than avoidant ones. By practicing active coping, we are changing the way we look at our stressor or maybe we may even change the stressor itself.
Active coping strategies consist of planning on how to confront the stressor, taking action and trying to remove the stressor, accepting the stressful event that occurred, and aiming for positive reframing, which is making the best out of the situation we are in and looking at it more positively.
On the contrary, avoidant coping strategies can include denial of the situation, withdrawal and/or substance use. If a person is using these mechanisms, they are trying to avoid the core of their problem by turning to quick solutions, in the belief that it will distract them, so that they don’t have to confront the real problem. Of course, these behaviors can lead to much greater problems. And it’s also worthy to note that socioeconomic status and culture play a big role when deciding which coping strategy to select. For instance, there are reports indicating that students in the United Kingdom commonly resort to substances as coping mechanisms, whereas some studies suggest that a significant portion of students in Nepal adopted active coping strategies. A study in Malaysia which interviewed medical students, found that males and smokers used passive coping techniques more frequently than the rest of the group and the smokers admitted having higher stress levels than non-smokers.
Considering life’s unpredictability and the inevitability of stressful events, it is crucial to adopt healthy coping strategies, which will help us grow and become stronger than before. While we may not always be able to eliminate the stressor from our lives, focusing on these strategies can guide us towards a brighter future. Surround yourself with supportive people who are willing to listen. Give yourself time and analyze how you feel. Allow yourself to feel emotions, even if they are unpleasant. Don’t sweep them under the carpet. Talk about them, let them out. It is not a shame to talk about feelings. After all, we are only humans made from skin and bones, so permit yourself not to pretend you are fine if you are not.
Another piece of advice is to eat a healthy diet. There is a famous proverb that says: “You are what you eat,” and it exists for a reason. Food does not only affect our physical health, but it also affects our mood. Moreover, it is important to have a healthy sleep cycle and to do physical activities such as walking, jogging or any kind of sport. It is recommended to make to-do lists and plan your day and week. In your free time, it is good to practice relaxation techniques like deep breaths, yoga or meditation. Don’t forget to focus on the good things in your life, and even remind yourself of things you are grateful for. There is always a sunny side to life, and if you cannot see it right now, that doesn’t mean it doesn’t exist. So, keep your head up, find time for yourself and remember: what doesn’t kill you makes you stronger!
World Health Organization. (n.d.). Stress. Retrieved from https://www.who.int/news-room/questions-and-answers/item/stress
Let’s Talk Science. (n.d.). Stress and Brain. Retrieved from https://letstalkscience.ca/educational-resources/backgrounders/stress-and-brain
Society for Neuroscience. (2007, March 14). Chronic stress keeps brain from regenerating cells. ScienceDaily. Retrieved from https://www.sciencedaily.com/releases/2007/03/070314093335.htm
Yale University. (2012, January 9). Even healthy stress causes brain shrink, Yale study shows. Retrieved from https://news.yale.edu/2012/01/09/even-healthy-stress-causes-brain-shrink-yale-study-shows
Lupien, S. J., McEwen, B. S., Gunnar, M. R., & Heim, C. (2009). Effects of stress throughout the lifespan on the brain, behaviour and cognition. Nature Reviews Neuroscience, 10(6), 434–445. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3216229/
