What you should know about stress, according to a doctor

There is no doubt that the stress is part of everyday life, but too much stress can have harmful impacts on people’s physical and mental health .

What does stress do to the body? When does this become a problem and what are some ways to deal with it? And what can people do about stressors, like a difficult job or caring responsibilities, that can't just go away?

To help us answer these questions, Dr. Leana Wen emergency physician and adjunct associate professor at George Washington University answered some questions.

CNN: What does stress do to a person's body?

Dr. Leana Wen: When people experience something perceived as a threat, a variety of hormones are released that make the heart beat faster and increase blood pressure and blood sugar. These hormones also divert energy from other parts of the body, such as the immune system and digestive system.

These are evolutionary adaptations that once helped people respond to situations like predators chasing them. These “fight or flight” responses are normal and can be helpful in modern life. For example, they could help an athlete perform faster or a student stay awake to study for a test.

The problem arises when the body's response to stress is continuous. A perpetual state of “fight or flight” can lead to many chronic problems. Individuals may experience anxiety, depression, and other mental health-related illnesses. They may also experience headaches, muscle tension, abdominal pain, sleep disturbances, decreased immunity to infections, and problems with memory and concentration.

Chronic stress has also been linked to an increased likelihood of high blood pressure, diabetes, heart attack, and stroke.

CNN: Everyone experiences stress, so when does it become a problem?

Wen: It is natural for people to experience stress due to specific events (those that have a clear beginning, such as the birth of a child, starting a new job, divorce or the death of a family member) that happen in their lives. The problem is when stress becomes a chronic state of being.

Warning signs to look out for include symptoms of mental health problems or physical manifestations of stress – for example, if someone starts to have heart palpitations, abdominal pain or headaches. Additionally, some people may try to cope with stress by using alcohol or drugs. A change in substance use can be a warning sign of underlying stressors.

People should also ask themselves whether stress is negatively affecting their functioning at home, work, and with friends. Someone who feels exceptionally irritable and lashes out at loved ones and colleagues may also be doing so because of excessive stress.

CNN: Why should we be aware of excessive stress and try to reduce it as a health priority?

Wen: We can think of stress as something modifiable in our lives, just like high blood pressure or high blood sugar. The stress factor itself may not be changed, just as we cannot change our genetic predisposition for hypertension or diabetes. However, our reaction to this is within our control. And it is our reaction to the stress factor that determines our health outcomes.

If stress has harmful effects on our health, such as high blood pressure and diabetes, then we can and should look for ways to reduce these effects.

CNN: What are some ways we can deal with stress?

Wen: First, it's important to clarify that there are good and bad ways to deal with stress. Some people may turn to not-so-great ways because they may help them feel better in the short term, but there are real risks. I mentioned alcohol consumption and drug use – obviously these are not healthy coping strategies. Neither binge eating nor smoking.

I think it's very important to be self-aware. Be honest with yourself: When you've faced stressful situations in the past, have you resorted to these unhealthy ways of coping? If so, be aware and work to avoid these behaviors during stressful times.

Also, try to anticipate when there will be stressful situations. Is there a big deadline at work coming up? A family gathering that is likely to stir up negative emotions? A difficult conversation with a family member? Knowing that a stressful event is going to occur can help you anticipate your reaction and plan accordingly.

I also encourage people to make a list of stress relief techniques that have worked for them in the past. And try new techniques. Deep breathing exercises are something everyone can try and help both at the time of the stressful encounter and afterwards, for example, as does meditation.

I'm also a big fan of exercise. There is excellent scientific evidence that exercise is very effective in managing stress. Exercise reduces stress hormones and increases endorphins, which are “feel-good” neurotransmitters that can relax the body and improve mood.

CNN: What's your advice for people who have stressors in their lives — like a difficult job or caregiving responsibilities — that can't easily go away?

Wen: This is really difficult, because of course it would be ideal to address the factors that cause stress themselves. But many people go through stressful situations that they cannot change.

It helps to be open about it and recognize that changing the situation is not in your control. What is within your control, however, is your reaction to the situation.

This is where self-awareness and self-care are so important. Learn to recognize when you are feeling especially stressed. Perhaps you feel tension in the muscles in your neck and back, or have abdominal cramps, or nervousness. These are the times to practice deep breathing, meditation and other exercises that help you in the short term.

For short- and long-term benefits, it's essential to make time for self-care. By this I mean activities that you enjoy and that can take your mind off the stressful situations in life. This could include going for a walk with a good friend, gardening, playing with your pets, reading a good book, or participating in activities you enjoy.

Think of the time you set aside for yourself as a kind of therapy; Stress can make you unhealthy, so this is your way of “treating” yourself to compensate for that stress.

In this sense, knowing that stress is a factor that can impact your well-being, work to maximize the other aspects that contribute to general health. Try to get adequate sleep. Try to eat whole, healthy foods and reduce your consumption of ultra-processed products. Make sure other chronic medical conditions, such as high blood pressure, are being treated.

And don't wait to seek help from a mental health professional if the stress you're experiencing is causing ongoing physical or mental problems.