Think back to a time when you were called up by your teacher to recite in front of the class. Remember the rapid heartbeat, the clammy palms, and the overwhelming whirlwind of thoughts in your mind?
These physical and mental reactions are the result of stress, our body's natural response to a perceived threat. Letโs explore the main features of stress and how we can deal with it effectively.
I. Introduction to Stress and Its Effects
Everyone feels stress at different times in their lives. Whether speaking in front of a big crowd, handling a disagreement with a friend, or trying to finish your homework on time, stress triggers a series of reactions in your body.
These reactions can show up physically, like a fast heartbeat. They can also appear emotionally, like feeling anxious, or in your behavior, like being more irritable.
II. The Physiological Response to Stress
When you encounter a stressful situation, your body goes through several changes:
A. Activation of the Sympathetic Nervous System (SNS)
The SNS is a part of your nervous system. It gets your body ready to take action. It increases your heart rate so more blood can flow to your muscles. It also opens up your airways to help you breathe better. Additionally, it releases stored energy from your body to give you more strength.
B. Release of Stress Hormones
Your adrenal glands, which are small glands on top of your kidneys, release hormones like cortisol and adrenaline. Cortisol increases the sugar in your blood, giving you more energy. Adrenaline makes your heart beat faster and gives you a burst of energy.
C. Suppression of Non-Essential Functions
When stressed, the body temporarily slows down functions that are not immediately needed, including digestion and reproduction. Instead, it focuses on dealing with the stress.
These responses are helpful in short-term stress but can be harmful if they persist over long periods.
III. Long-Term Physiological Effects of Stress
Chronic stress can cause various health problems. Here are some critical areas affected by long-term stress:
A. Cardiovascular System
Long-term activation of the SNS and continuous release of stress hormones can lead to:
- High Blood Pressure: Persistent stress can cause blood pressure to remain elevated, damaging your arteries.
- Heart Disease: Stress can contribute to heart disease by stimulating inflammation and increasing the risk of damage to your arteries.
B. Immune System
Chronic stress weakens the immune system, making it easier for you to get sick. Stress hormones, like cortisol, can lower your immune response. This makes it harder for your body to fight off germs and infections.
C. Digestive System
Stress affects the digestive system by:
- Causing Digestive Disorders: Conditions like irritable bowel syndrome (IBS) and gastroesophageal reflux disease (GERD) can be worsened by stress.
- Affecting Nutrient Absorption: Stress can alter how your body absorbs nutrients, potentially leading to deficiencies.
D. Nervous System
Prolonged stress can impact the brain and nervous system, leading to:
- Mental Health Problems: Long-term stress can cause or make anxiety and depression worse.
- Memory Issues: Too much stress can make it hard for your brain to create new memories or remember old ones.
IV. Stress Management Techniques
Understanding the physiological outcomes of stress underscores the importance of managing it effectively. Here are some strategies:
A. Physical Activity
Exercise can help reduce stress hormones and trigger the release of endorphins, improving mood. Regular physical activities also help strengthen the heart and improve circulation.
B. Mindfulness and Relaxation Techniques
Practices like meditation, deep breathing, and yoga help calm the mind and reduce stress. These techniques relax the body and slow down the mind.
C. Healthy Lifestyle Choices
Eating a healthy diet, getting enough sleep, and avoiding too much caffeine and alcohol can help reduce stress. A healthy lifestyle supports overall well-being and helps the body cope with stress better.
IV. Bridge/Overlap
The impact of stress on various systems is a crucial topic.
A. The HPA Axis
The HPA axis is a complex set of interactions between the hypothalamus, pituitary gland, and adrenal glands. It regulates stress responses and many body processes, including digestion, the immune system, mood, and energy usage.
B. Stress and Metabolic Functions
Chronic stress can influence metabolic functions, such as glucose metabolism, leading to conditions like diabetes.
C. Psychological Stress and Behavioral Responses
The interaction between psychological stress and behavioral responses, such as coping mechanisms and their effectiveness, is an essential study area. Understanding different coping strategies can help in managing stress better.
VI. Wrap-Up
Letโs take this time to wrap up and concisely summarize what we covered above in the article.
Key Terms
- Sympathetic Nervous System (SNS): Part of the nervous system that prepares the body for action.
- Cortisol: A hormone released due to stress, also known as the "stress hormone."
- Fight or Flight Response: The body's automatic reaction to a perceived threat, preparing for either fighting or fleeing.
- HPA Axis: The hypothalamic-pituitary-adrenal axis regulates stress responses and many body processes.
VII. Practice Questions
Sample Practice Question 1
What is the primary role of cortisol in the stress response?
A. Lower blood sugar levels
B. Prepare the body for physical activity
C. Promote digestion
D. Decrease heart rate
Ans. B
Cortisol helps increase blood sugar levels, giving the body more energy to handle the stressor. It also improves the brain's use of glucose and enhances the availability of substances that repair tissues.
Sample Practice Question 2
Which of the following is NOT an effect of chronic stress on the cardiovascular system?
A. High blood pressure
B. Heart disease
C. Increased immune response
D. Inflammation
Ans. C
Chronic stress generally weakens the immune response, making the body more susceptible to infections rather than increasing it.
To help you achieve your goal MCAT score, we take turns hosting these 
