Stress Awareness Month: Unchecked stress can lead to serious long-term health problems

Hyderabad: Stress is a natural reaction to specific demands and events that originate from various sources, including work responsibilities, relationship dynamics, financial pressures and other situations that pose real or perceived challenges to one’s well-being. Ongoing stress can significantly impact a person’s health and well-being.

Flight or fight

Contrary to the common perception, not all stress is harmful, and at times, stress can function as a motivator and is essential for survival. The human body’s instinct of the ‘fight-or-flight’ mechanism serves as an internal alarm system, instructing a person when and how to respond to danger.

The problem arises when the body becomes triggered too easily or when multiple stressors converge simultaneously, undermining both mental and physical health. The body activates resources that help people either confront the challenge or escape to safety as quickly as possible.

The month of April is observed as stress awareness month, with ‘Lead with Love’ being the theme for the year 2025.

Individual responses to stressors

Some people can experience several stressors either consecutively or simultaneously without developing severe stress reactions, and hence, individual responses to stress vary. Few people respond strongly to even a single stressor, and a persistently negative response to challenges can adversely affect health and mental well-being.

“Chronic stress can continue unnoticed, as people can become used to feeling agitated and hopeless. It can become part of an individual’s personality, making them constantly prone to the effects of stress regardless of the scenarios that they encounter. People with chronic stress are at risk of having a final breakdown that can lead to suicide, violent actions, a heart attack or stroke,” said Dr B Sarathi Goud, consultant psychiatrist, Kamineni Hospital, LB Nagar, Hyderabad.

Being aware of the effects of stress can help in managing stress; the individual could be at risk of developing type 2 diabetes, high blood pressure and heart disease. Mental health disorders such as depression, anxiety and post-traumatic stress disorder can develop when stress becomes chronic.

Physical and emotional effects

The physical effects of stress manifest in numerous ways, including sweating, back or chest pain, muscle cramps or spasms, fainting, headaches, nervous twitches and pins and needles sensations. Emotional reactions encompass anger, burnout, concentration issues, feelings of insecurity, forgetfulness, irritability, nail biting, restlessness, sadness and fatigue.

“Stress-associated behaviours include food cravings, eating disorders, sudden angry outbursts, substance misuse, increased tobacco consumption, social withdrawal, frequent crying, and relationship problems. Stress, in the longer run, can end up in complications including anxiety, depression, heart disease, high blood pressure, lowered immunity, muscular aches, PTSD, sleeping difficulties, stomach upset, and sexual dysfunction,” Dr Sarathi said.

Need for stress management

The key strategy to manage stress is practising coping strategies before stress becomes chronic or severe. This will help in maintaining physical and mental health, while people experiencing extreme stress should seek medical assistance.

Dr Sarathi insisted on adopting several lifestyle measures that can help manage or prevent stress-induced feelings of being overwhelmed. “Regular exercise serves as a powerful stress-reduction tool. Reducing intake of alcohol, drugs, and caffeine is advisable as these substances can exacerbate stress rather than alleviate it,” he said.

The role of nutrition is crucial in stress management, since a balanced diet with plenty of fruits and vegetables helps in maintaining the immune system during stressful periods, while a poor diet leads to ill health and additional stress.

Social support and relaxation methods

The simplest way to reduce stress is through breathing and relaxation techniques, which can slow the heart rate and promote relaxation. Meditation, massage and yoga can also help in managing stress.

“Sharing feelings and concerns with family, friends, and work colleagues may help a person ‘let off steam’ and reduce feelings of isolation. Other people may be able to suggest unexpected, workable solutions to the stressor. A person can be so anxious about the problem causing the stress that they do not notice the effects on their body. It is important to acknowledge the change,” Dr Sarathi said.

Reading, walking, listening to music, or spending time with loved ones or pets are suggested by experts to reduce stress. Being part of a group, which can comprise people from diverse backgrounds, including community, charity, religious and social activities, can reduce the risk of stress development and provide support when challenging circumstances arise.

The theme ‘Lead with Love’, is framed to reduce the stigma associated with stress and mental health, besides encouraging individuals to practice compassion, kindness, and acceptance towards themselves and others while facing tough situations.