What Is Stress and Why Does It Affect Your Health?
Did you recently have a challenging work‑related deadline, or a tough time paying the home loan EMI due to high interest rates, or a fight with a loved one? The common effect of all these is stress! If it's a one‑off, you will soon overcome it and continue your daily routine. However, if it's recurring, watch out, as it can impact your health in the long run.
Stress is being in a constant state of worry or mental tension, which is the result of a challenging situation or phase. Everyone experiences some stress in life at some stage. In fact, some stress can be good as it will help you deal better with the situation and come out of it quickly. However, recurring or daily stress that continues for a prolonged period is bad. Different people react differently in a stressful situation. Some people express it by letting out their emotions in the form of anger, worry, crying, sadness, being violent, etc. On the other hand, some people suppress their emotions, which is not good in the long run.
Common Causes of Stress in Everyday Life
Stress can come from multiple sources. Some of the common causes include the following:
Finances: Debt, bills, and lack of savings
If your finances are in poor shape, it can be a constant source of stress. Some people have too much debt, resulting in most or all of their monthly income getting spent on paying EMIs and regular expenses. Very little money is left for savings and investments. You can overcome this situation by following a budgeting method like the 50:30:20 budgeting.
As per this method, you can distribute your monthly income as follows: 50% for needs (essential non‑negotiable spends), 30% for wants (discretionary spends, lifestyle, and enjoying life) and 20% for savings and investments. This method helps you maintain a balance between spending money on enjoying life in the present and investing for future financial goals.
Work: Deadlines, long hours, toxic work environments
Work is a cause of constant stress for some people. Long working hours, stringent deadlines, difficult‑to‑handle supervisors and colleagues, and toxic work culture can all lead to stress at the workplace. To overcome work‑related stress, maintain a work‑life balance by limiting working hours. Maintain a to‑do list and prioritise your tasks. Talk to your supervisor about your workload or to HR if your supervisor is not cooperating. Stay away from negative people.
Relationships: Family, friendships, and conflict
If your relationship with family member(s) has strained, it can be a source of constant stress. A quarrelling spouse, dominating parent(s) or a child constantly throwing tantrums can lead to a lot of stress. You can overcome the stress by having an open dialogue in a transparent manner with the family member. Tell them how their behaviour is stressing you. If it is still not working, you may go for couple’s therapy that will help you understand each other better.
Family’s Illness: Caregiver stress
If a family member is ill for a long time and dependent on you for everything, it can lead to stress and burnout. To overcome the stress, you can hire a caregiver.
The Physical and Mental Impact of Stress
Prolonged stress does more than just dampen your mood; it affects your entire body. When you encounter a threat, the body’s fight‑or‑flight response triggers a surge of hormones that make your heart pound faster, your breathing quicken and your muscles tense. This response helps in short bursts, but chronic activation can become harmful. Research shows that long‑term stress contributes to high blood pressure, plaque buildup in the arteries and changes in the brain that are linked to anxiety, depression and addiction.
Physical Impact
Chronic stress may cause headaches, muscle tension, chest pain, fatigue and sleep problems It can also weaken the immune system, increasing your susceptibility to infections. Over time, stress is linked to serious conditions such as obesity, diabetes and cardiovascular disease Stress hormones can also disrupt appetite: some people lose their appetite while others binge on unhealthy foods; this fluctuation can lead to weight gain, digestive issues and high blood pressure.
Mental Impact
Stress affects mood and behaviour as much as the body. Constant worry can lead to irritability, sadness, or anger. Chronic stress is associated with mental illnesses like anxiety and depression. Many people experience emotional changes, losing focus and concentration or becoming forgetful. Interrupted sleep further worsens mood and cognitive function, creating a vicious cycle.
Practical Ways to Manage Stress Effectively
Managing stress requires intentional habits. Consider the following approaches:
Follow a routine
Make a routine where you allocate time to all important activities like exercise, work, family, self‑development, sleep, health and enjoyment. When you allocate a decent amount of time to all important activities, you will be in control of things. If you cannot give time to a particular activity, make adjustments to other activities and take the required action. That way, you will be able to manage stress better.
Healthy eating habits
Healthy eating is an essential part of stress management. Include fresh fruits and vegetables in your diet that are healthy and nutritious. Avoid junk foods and sugary foods, especially during stress, as these tend to be the go‑to foods during stress. You can consult a nutritionist to make a healthy diet plan that you can follow regularly.
Proper sleep routine
A proper sleep routine should include sleeping and waking up at the same time and completing at least 7‑8 hours of sleep every day. Avoid alcohol and caffeine a few hours before bedtime. Switch off the television, gadgets and mobile a couple of hours before sleep. Make sure the bedroom is dark and cosy. During sleep, the body repairs and rejuvenates so that you can make a fresh start the next day. Regularly following a good sleep routine can go a long way in managing stress.
Exercise
Engage yourself in some form of exercise regularly. It can include weight training, cardio, functional training, yoga, walking, jogging, dance or any combination. Exercise is a big stress buster. You should exercise at least 4‑5 days a week.
Meditation
Meditation is one of the best ways of combating stress. It helps relax your mind and body. Develop a regular meditation routine by dedicating time to it every day. Meditating first thing in the morning when you get up is ideal. However, if that is not possible, you may meditate anytime during the day. Along with meditation, you can follow other techniques like journaling, positive affirmation and the emotional freedom technique (EFT) to manage stress.
Work‑life balance
At times, work can get demanding and take away some family time. However, you shouldn’t allow it to become a regular thing. You should have a proper work‑life balance and follow it. Spend time regularly with family, relatives and friends. Spend some leisure time on weekends. Take up a hobby and nurture it. Once or twice a year, take a family vacation.
Health Insurance Can Help Manage Stress‑Related Health Issues
All the activities discussed above will help you manage stress. However, if stress becomes too overwhelming and manifests as a mental or physical illness, you must consult a doctor. If hospitalisation is required, a health insurance plan can help you pay for hospitalisation costs. From 31 October 2022, India’s insurance regulator IRDAI has mandated that health insurance policies provide coverage for mental illness on the same basis as physical illnesses. All ManipalCigna health insurance policies cover mental illness. Having adequate health insurance gives you access to mental health services without worrying about high medical bills.
FAQs
How does stress affect my body physically?
Stress activates the fight‑or‑flight response, releasing hormones that increase heart rate and blood pressure. While this response can help you deal with immediate challenges, chronic activation contributes to muscle tension, headaches, digestive issues and weakened immunity. Over time it can raise the risk of hypertension, heart disease and obesity
Can stress lead to chronic diseases?
Yes. Chronic stress is linked to increased risk of conditions like heart disease, stroke, diabetes and depression Persistent stress contributes to inflammation and hormonal imbalances that can accelerate the development of these diseases.
How can I reduce stress at work?
Start by establishing boundaries around your working hours to protect your personal time. Create a to‑do list and prioritise tasks, and communicate with your supervisor about workload concerns. Avoid negative workplace influences. Outside of work, engage in activities you enjoy, exercise regularly and practise mindfulness techniques such as meditation or deep breathing.
Does health insurance cover mental health services?
Under IRDAI guidelines, all health insurers in India must cover mental illness under standard health insurance policies. This means that mental health consultations, therapy and hospitalisation are covered on the same basis as physical illnesses, subject to policy terms and conditions. If you experience stress‑related mental health issues, check your policy details or speak to your insurer to understand coverage.
