Chronic stress: its health risks and 12 steps for treatment and prevention

In light of the accelerating pace of modern life and increasing daily pressures, the Gulf Health Council an important public health warning, highlighting the risks of chronic stress and its devastating effects that may go beyond mere fatigue to serious, life-threatening organic diseases.

Medical context: How does stress turn into an illness?

Historically, stress was a natural physiological response known as "fight or flight," designed to protect early humans from immediate danger. However, in our modern era, this response has shifted from a momentary reaction to a constant state due to work and life pressures, leading to persistently high levels of stress hormones (such as cortisol) in the blood, which causes a gradual erosion of vital bodily systems.

The council stressed that chronic stress can be a direct cause of serious illnesses, most notably heart disease , strokes, and chronic digestive disorders.

The difference between transient and chronic stress

Experts explained that stress is divided into two main types:

• Instantaneous (short-term) stress: This is related to fleeting, everyday situations, such as traffic jams or an urgent task deadline. Although it temporarily raises the heart rate and increases concentration, it subsides once the cause is removed and does not pose a significant risk if managed.
• Continuous (long-term) stress: This is the most dangerous type, as it accumulates silently over weeks and months without rest periods, leading to the depletion of mental and physical health, and the emergence of problems such as irritable bowel syndrome and clinical depression.

The overall effects of stress on the body

Stress affects not only mood, but also all parts of the body:

1. Physical health

• High blood pressure and an increased risk of heart attacks.
• A weakened immune system, making the body more susceptible to infection.
• Chronic digestive problems such as indigestion and irritable bowel syndrome.
• Persistent muscle pain and frequent headaches.

2. Mental and behavioral health

• Persistent anxiety and bouts of depression.
• Distractibility and difficulty in making decisions.
• Changes in appetite (overeating or loss of appetite).
• A tendency towards social isolation and quick temper.

12 effective steps for treatment and prevention

To improve quality of life and avoid serious complications, experts recommend following a comprehensive strategy that includes 12 steps:

1. Identifying triggers: Knowing the sources of stress is the first step to avoiding or dealing with them.
2. Expert consultation: Seeking help from a psychiatrist to learn stress management skills.
3. Life balance: The strict separation between work hours and personal time.
4. Time for rest: Set aside time each day to relax away from responsibilities.
5. Positive thinking: Replace gloomy thoughts by focusing on small achievements.
6. Realistic goals: Set achievable goals to avoid feeling helpless.
7. Accept what cannot be changed: do not waste energy trying to control external circumstances.
8. Emotional release: Talking to friends or family to relieve psychological burden.
9. Digital fasting: Staying away from social media and sources of negative news.
10. Good sleep: Getting enough sleep to repair nerve cells.
11. Relaxation techniques: practicing deep breathing, meditation, or yoga.
12. Healthy lifestyle: Commitment to a balanced diet and regular exercise.