Research shows that stress, the body’s response to feeling challenged or threatened, induces or worsens medical conditions, including depression, cardiovascular diseases, neurodegenerative diseases, and cancer.
But the exact mechanism by which stress induces disease has remained a mystery. Until now.
A study review concluded that inflammation is a common pathway of stress-related diseases.
“Chronic inflammation is an essential component of chronic diseases,” the authors wrote.
Still, the pathway from stress to inflammation to disease isn’t always clear.
“There’s no one simple answer,” says Alka Gupta, MD, co director of integrative health at the Brain and Spine Institute at Weill Cornell Medicine in New York City. “We do know, though, that when we teach people how to reduce stress in whatever form — stress management tips, classes, individual advice, yoga, deep breathing — we see decreases in some of these inflammatory side effects.”
So if we can understand the ways in which chronic stress leads to low-level inflammation, we may be able to avoid at least some of that inflammation before it leads to or worsens disease.
What Happens in the Body When You’re Stressed?
When you’re stressed — emotionally, psychologically, or physically — your body goes into what’s colloquially called the “fight-or-flight response,” as it readies for, well, fighting or fleeing. One effect is the release of the stress hormone cortisol, says Dr. Gupta. Cortisol works to suppress nonessential-in-an-emergency functions, like your immune response and digestion. Together with the release of other chemical messengers, the hormone fuels the production of glucose, or blood sugar, boosting energy to the large muscles, while inhibiting insulin production and narrowing arteries, which forces the blood to pump harder to aid our stressor response.
Another hormone, adrenaline, is also released, which tells the body to increase heart and respiratory rate, and to expand airways to push more oxygen into muscles. Your body also makes glycogen, or stored glucose (sugar), available to power muscles. In addition, stress decreases lymphocytes, white blood cells that are part of the immune system, putting you at risk for viral infections like the common cold.
“When the fight or flight response is invoked, your body directs resources away from functions that aren’t crucial in life-threatening situations,” Gupta says.
The fight-or-flight response itself is meant to be short term and adaptive, which makes sense: When your body goes into that mode, your normal immune function is temporarily shut down. If you think of fight-or-flight as triggered by something like a tiger chasing you, your body devotes energy and resources to running away, not to digesting the last thing you ate — or to sending immune-fighting cells to kill a cold virus. It’s when you’re in that state chronically that the cascading inflammatory response is set up.
It’s this maladaptive response to stress, says Gupta, that over time perpetuates itself and becomes implicated in chronic health problems.
What Is Inflammation?
Inflammation is the body’s response to a threat, whether it’s a foreign invader like a bacteria or virus, cancer, a transplanted organ (which the body sees as “foreign”), or even a psychological or emotional stressor. In response, the immune system sends out an army of chemicals, called pro-inflammatory cytokines, to attack the invaders.
“Think of inflammation as a ‘sickness behavior,’” says Madhukar Trivedi, MD, director of the Center for Depression Research and Clinical Care at UT Southwestern Medical Center in Dallas. Inflammation, he says, “causes your body to act fluish, even in the absence of the flu virus.”
Pro-inflammatory cytokines usually do their job and then disappear, but when stress is chronic, they are “upregulated” in your system — meaning the cycle of stress and inflammatory response gets habituated in the body, explains Gupta. Over time, these cytokines may perpetuate themselves. That’s when inflammation starts to cause deleterious effects on the body. And while no one is completely sure why — there are many mechanisms responsible for diseases — what many conditions have in common is chronic, low-level inflammation.
Chronic Conditions Linked to Stress
- Rheumatoid Arthritis (RA) It’s understood that inflammation is behind RA, a disease in which the body’s immune system attacks joints and tissues, causing stiffness and pain. Over time, inflammation can damage joints and bones, causing abnormalities. Inflammation in RA is partly caused by cytokines, chemicals that are released by stress. So if you’re stressed you’ll release more of these chemicals, increasing the amount of inflammation in your body. It may also be the case that the inflammation associated with RA can lead to other medical issues, such as heart attack, stroke, or even cancer, according to research. Researchers concluded that the inflammation that caused the RA, plus further inflammation caused by the RA, may be the culprit.
- Cardiovascular Disease An amped-up sympathetic nervous system — the response that primes your body to fight or flee — also works to constrict blood vessels, which forces your heart to work harder and raises blood pressure. Inflammation is at the core of the development of atherosclerosis, a precursor to heart disease, says Gupta. In addition, those who are chronically stressed tend to make unhealthy choices (such as eating unhealthy foods, smoking, and not exercising) that contribute to or worsen cardiovascular disease.
- Inflammatory Bowel Disease (IBD) IBD is an umbrella term for inflammation-linked conditions that affect the gastrointestinal system, including Crohn’s disease and ulcerative colitis. Both are exacerbated by stress, which affects the body’s normal secretion of digestive enzymes, and can interfere with how you digest food, absorb nutrients, and rid the body of waste. In recent years, researchers have linked a peptide in the brain and gut called corticotropin-releasing factor (CRF), which is activated when you’re stressed, to proper colonic function. In addition, one study stated that CRF plays a major role in bowel function, and may help explain the link between stress and irritable bowel syndrome (even though IBS isn’t a form of IBD).
- Depression Pro-inflammatory cytokines, those chemical messengers released in response to physical or psychological stress, can trigger depressive symptoms in some people, leading to lowered mood, fatigue, and lack of normal enjoyment of life. “Inflammation can lead to symptoms that look like depression, and in people who already have depression, inflammation can worsen the symptoms,” says Dr. Trivedi. In one study, researchers subjected mice to stressful conditions while monitoring signs of brain immune cell activation. In this study, anxiety and depression-like activity were associated with activation of the immune cells within the brain. This suggests that exposure to stress leads to the rewiring of neural circuits in the brain, setting off of mood symptoms.
Strategies to Reduce Stress and Decrease Inflammation
There are many research-backed ways to reduce stress, chief among them aerobic exercise, yoga, and meditation.
One study found that subjects who meditated regularly had lower levels of cortisol, as measured after a social-stress test. Meditators also had a less-pronounced inflammatory response in their bodies. Similar results have been linked to the regular practice of yoga, which another study found lowered levels of cortisol and decrease inflammation.
Although the same stress-reduction method might not work for everyone, Gupta says that every form of stress reduction does require patience.
“We essentially have to learn how to change our response to situations in our environment — responses that may have evolved over decades of our lives,” she says.
Other stress relief techniques include:
- Journaling
- Talking with a friend
- Walking in the park or forest
- Breathing in lavender or scented candles
- Counseling and therapy
Taking time to be outdoors, in nature, and with other people — the opposite of some of our work-focused, isolated, and sedentary modern lifestyles — works wonders to reduce stress, Gupta says. “They create space between our environment and ourselves, so we have some room to respond rather than to react.”
Is Stress still Taking Over Your Life? Discover Your Level Today!
Are you feeling overwhelmed by stress in your daily life? It’s time to take control! Our Stress Level Assessment Calculator is designed to help you gauge your stress levels quickly and effectively. This easy-to-use tool allows you to evaluate your physical, emotional, cognitive, and behavioral symptoms related to stress. Discover how stress may be impacting your well-being and gain insights that can empower you to make positive changes. Don’t let stress dictate your life; take the first step towards a healthier, more balanced you!
Stress Level Assessment Calculator
Results
FAQs
1. What is stress, and how does it affect me?
Answer: Stress is a natural response to challenges or demands in life. It can manifest in various forms, including emotional, physical, and psychological stress. In today’s world, common causes of stress include economic instability, ongoing conflicts, natural disasters, and personal pressures. Understanding how stress affects you is crucial for managing its impact on your well-being.
2. What is the Stress Level Assessment Calculator?
Answer: The Stress Level Assessment Calculator is a self-assessment tool designed to help you gauge your stress levels based on your current feelings and experiences. It provides insights into your emotional, physical, and cognitive symptoms related to stress, allowing you to identify areas for improvement and take proactive steps toward better mental health.
3. Why should I assess my stress levels?
Answer: Assessing your stress levels is important for understanding how stress impacts your life and health. Unchecked stress can lead to various health issues, including anxiety, depression, chronic pain, and cardiovascular problems. By identifying your stress levels, you can take appropriate actions to manage and reduce stress effectively.
4. How do I use the Stress Level Assessment Calculator?
Answer: Using the Stress Level Assessment Calculator is simple. Follow these steps:
- Answer the questions honestly based on your recent experiences.
- Rate your symptoms and feelings as instructed.
- Submit your answers to receive your stress level assessment and insights.
- Review your results and consider your next steps for managing stress.
5. What do the results of the calculator mean?
Answer: The results of the calculator will provide you with a score indicating your stress levels. Higher scores suggest greater stress, while lower scores indicate better stress management. The results may also offer suggestions for coping strategies or actions you can take to address your stress levels.
6. How can I interpret my scores effectively?
Answer: To interpret your scores, compare them to the provided guidelines within the calculator. Consider the specific areas where you scored highest to identify potential stress triggers. It’s also helpful to reflect on your lifestyle and circumstances when analyzing your results.
7. What actions should I take based on my results?
Answer: Based on your results, consider implementing coping strategies that fit your lifestyle, such as mindfulness, exercise, or speaking with a mental health professional. If your results indicate high stress, seeking professional support may be particularly beneficial.
8. What are some effective techniques for managing stress?
Answer: Effective stress management techniques include:
- Mindfulness and meditation practices
- Regular physical activity
- Maintaining a healthy diet
- Getting adequate sleep
- Establishing a supportive social network
- Utilizing relaxation techniques, such as deep breathing exercises
9. Where can I find more resources for stress management?
Answer: There are many resources available for stress management, including:
- Online therapy platforms
- Self-help books on mindfulness and stress reduction
- Community support groups
- Mental health organizations that offer workshops and resources
10. How can I share my results or experiences with others?
Answer: We encourage you to share your results with friends or family to foster open discussions about mental health. You can also explore online forums or social media groups focused on stress management to connect with others who may share similar experiences.
Glossary (definitions for terms,conditions,medical terminology related to the Stress Level Assessment Calculator)
A
- Agender: A person who does not identify as having a gender.
- Anxiety: A feeling of worry, nervousness, or unease about something with an uncertain outcome.
B
- BMI (Body Mass Index): A measure calculated using a person's weight and height to assess whether they are underweight, normal weight, overweight, or obese.
C
- Cognitive Symptoms: Impairments in mental functions such as memory, concentration, and decision-making.
- Coping Mechanisms: Strategies used to manage stress, emotions, or difficult situations.
D
- Digestive Issues: Problems related to digestion, including changes in appetite, bowel irregularities, and heartburn.
- Disease-Related Stress: Anxiety or concern about the progression of a chronic illness or the implications of its treatment.
E
- Emotional Symptoms: Feelings such as anxiety, mood fluctuations, and social isolation that can affect mental well-being.
- Fatigue: A state of extreme tiredness or exhaustion that affects daily activities.
G
- Gender: The social and cultural roles associated with being male, female, or non-binary.
- Genderfluid: A person whose gender identity changes over time.
H
- Health Behaviors: Actions and habits related to health, including diet, exercise, and self-care practices.
I
- IBS (Irritable Bowel Syndrome): A gastrointestinal disorder characterized by symptoms such as abdominal pain, bloating, and changes in bowel habits.
L
- Leaky Gut: A condition in which the intestinal lining becomes more permeable, allowing substances to pass into the bloodstream, potentially leading to various health issues.
M
- Mental Fog: A term used to describe feelings of confusion or lack of clarity in thought processes.
P
- Pain Intensity: A measure of how severe pain is, often rated on a scale from 1 (no pain) to 10 (worst pain imaginable).
- Physical Symptoms: Signs and experiences related to the body, such as pain, fatigue, and sleep quality.
S
- Sleep Quality: A measure of how well one sleeps, including factors like duration and restfulness.
- Social Isolation: A feeling of being disconnected or lonely due to a lack of social interactions.
- Substance Use: Changes in the consumption of alcohol or drugs, which may be linked to stress or coping strategies.
- Stress: A physical and emotional response to challenging or demanding situations, which can lead to various health issues.
T
- Transgender: A person whose gender identity differs from the sex they were assigned at birth.
W
- Weight: The measurement of how heavy someone is, often considered in relation to height to determine BMI.
Disclaimer
General Information Only:
The Stress Level Assessment Calculator and any accompanying materials provided on this website are intended for informational and educational purposes only. This tool is not a substitute for professional medical advice, diagnosis, or treatment.
Not a Diagnostic Tool:
The calculator is designed to help users gauge their stress levels based on self-reported symptoms and experiences. However, it is not a diagnostic tool and should not be used to make medical decisions or diagnoses. Individual results may vary and do not necessarily indicate a specific medical condition.
Consult Healthcare Professionals:
If you are experiencing chronic pain, mental health issues, or any other health-related concerns, it is essential to consult with a qualified healthcare professional. They can provide personalized advice and appropriate interventions based on your unique health status and needs. If you are undergoing a very stress event text to 988 or proceed to the nearest ER.
No Guarantee of Results:
While the calculator aims to provide insights into stress levels and potential coping strategies, we make no guarantees about the accuracy or effectiveness of any recommendations derived from its use. Results are based on self-reported data and may not reflect your overall health or well-being.
Limitation of Liability:
By using this calculator and related content, you acknowledge that you do so at your own risk. The authors and owners of this website shall not be held liable for any direct, indirect, incidental, or consequential damages arising from your reliance on the information provided.
Updates and Changes:
The information provided may change over time as new research emerges or guidelines are updated. We encourage users to check for the latest information and consult with healthcare professionals for current advice.
