Effects of Mental Health
Mental stress is best defined as any form of tension to the mind, usually caused by an event or difficult situation that is perceived as threatening, harmful, or dangerous. We all experience mental stress in our day-to-day lives, whether it’s our math test in an hour or the need to finish your work. Yet, what effect does it really have on us? Let’s dig deeper into that question.
Parts of the Brain Most Affected
There are 3 parts of the brain that are directly affected by mental stress: the amygdala, hippocampus, and prefrontal cortex.
Amygdala: This structure is involved in processing emotions, mainly fear and stress. During a stress response, the amygdala is activated, leading to the release of stress hormones like cortisol.
Hippocampus: The hippocampus plays a crucial role in memory and learning. Prolonged stress and elevated cortisol levels usually have a negative impact on the hippocampus, potentially impairing memory and cognitive function.
Prefrontal Cortex: This region is responsible for executive functions such as decision-making, problem-solving, and emotional regulation. Experiencing chronic stress can affect the prefrontal cortex, leading to difficulties in concentration, impaired judgment, and emotional instability.
While these 3 parts of the brain might be the most affected, it is important to realize that the brain is a complex structure itself that works in many parts. Also, each person can experience different side effects depending on the situation. In general, the relationship between mental stress and health is well-established. Chronic stress can contribute to various health problems, both mental and physical. Managing stress is important for overall well-being, and seeking professional help when needed is a crucial step toward effective coping and recovery. It's important to approach discussions about mental health with empathy, understanding, and an awareness of the complexities involved.
Case Study: Simone Biles
Simone Biles, born on March 14, 1997, in Columbus, Ohio, is an acclaimed American artistic gymnast. Raised by her grandparents, Biles began gymnastics at six, quickly ascending to the pinnacle of the sport. In 2016, she received global attention at the Rio Olympics, securing four gold medals and one bronze. Renowned for her unmatched skills, including the signature "Biles" and "Yurchenko double pike," she has dominated World Gymnastics Championships, accumulating numerous golds. Beyond her athletic prowess, Biles has been a vocal advocate for mental health, reshaping conversations in sports. Her resilience and excellence has solidified her status as one of gymnastics' all-time greats.
Simone Biles' mental health has significantly influenced her career. The intense pressure of being a gymnastics icon, coupled with personal challenges, led her to prioritize her well-being during the 2020 Tokyo Olympics. Struggling with the "twisties," a disorienting condition affecting spatial awareness, Biles made a courageous decision to withdraw from multiple events, putting her mental health first. Her openness about the importance of mental well-being sparked a broader conversation in sports. Biles' resilience and self-awareness not only underscore the mental toll elite athletics can take but also contribute to dismantling stigmas surrounding mental health, fostering a more supportive sports culture.
Symptoms of Mental Stress
There are many indicators of mental stress. While they differ in each person, listed below are some of the common symptoms:
Emotional Changes:
Increased irritability or moodiness
Feelings of anxiety or worry
Depression or sadness
Frustration or feeling overwhelmed
Difficulty relaxing or quieting the mind
Cognitive Changes:
Difficulty concentrating or making decisions
Racing thoughts
Forgetfulness
Confusion
Physical Symptoms:
Headaches
Muscle tension or pain
Fatigue
Sleep disturbances (insomnia or oversleeping)
Changes in appetite (eating more or less than usual)
Behavioral Changes:
Changes in sleep patterns (insomnia or oversleeping)
Changes in eating habits (overeating or loss of appetite)
Social withdrawal
Procrastination or neglect of responsibilities
Increase in substance use (alcohol, tobacco, drugs)
Social and Interpersonal Effects:
Difficulty in maintaining relationships
Increased conflicts or arguments with others
Isolation or withdrawal from social activities
Decreased interest in hobbies or activities once enjoyed
Physical Health Issues:
Weakened immune system
Increased susceptibility to illnesses
Digestive issues
Cardiovascular problems
Negative Self-Talk:
Persistent negative thoughts
Self-criticism or feelings of worthlessness
How Can We Deal With it?
Identify the Stressors:
Identify the specific factors causing stress in your life. Understanding the root causes of mental stress can help you address them more effectively.
Practice Mindfulness and Relaxation Techniques:
Engage in mindfulness meditation, deep breathing exercises, or progressive muscle relaxation to help calm your mind and body.
Physical Activity:
Regular exercise is known to reduce stress hormones and trigger the release of endorphins, which are natural mood lifters.
Healthy Lifestyle:
Ensure you are getting adequate sleep, maintaining a balanced diet, and avoiding excessive caffeine and alcohol intake, as these factors can influence stress levels.
Time Management:
Prioritize tasks, set realistic goals, and break large tasks into smaller, more manageable steps. This can help reduce feelings of overwhelm.
Establish Boundaries:
Learn to say no when necessary. Setting healthy boundaries can prevent you from taking on too much and feeling overwhelmed.
Social Support:
Share your feelings with friends, family, or a trusted confidant. Sometimes, talking about stress can provide relief and perspective.
Hobbies and Leisure Activities:
Engage in activities you enjoy to take your mind off stressors and promote a sense of fulfillment.
Positive Self-Talk:
Challenge negative thoughts and replace them with positive, affirming ones. Be kind to yourself and avoid self-critical thinking.
Professional Help:
If stress becomes overwhelming or persistent, consider seeking support from a mental health professional, such as a therapist or counselor.
Mind-Body Techniques:
Explore practices such as yoga, tai chi, or biofeedback. These can help integrate physical and mental well-being.
Time for Relaxation:
Set aside time for activities that bring you joy and relaxation, whether it's reading, listening to music, or spending time in nature.
Learn to Delegate:
Recognize that you don't have to do everything yourself. Delegate tasks when possible and ask for help when needed.
Dealing with mental stress can be a strenuous task, and it’s easier said than done. While it may take a while, be sure to realize when you need to take a break and follow one of the methods stated above in order to ensure you can feel better.
Sources:
“How to Manage and Reduce Stress.” Mental Health Foundation, www.mentalhealth.org.uk/explore-mental-health/publications/how-manage-and-reduce-stress. Accessed 19 Nov. 2023.
“Stress.” World Health Organization, World Health Organization, www.who.int/news-room/questions-and-answers/item/stress#:~:text=Stress%20can%20be%20defined%20as,experiences%20stress%20to%20some%20degree. Accessed 19 Nov. 2023.
“Tips for Coping with Stress|publications|violence Prevention|injury Center|CDC.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 30 Nov. 2021, www.cdc.gov/violenceprevention/about/copingwith-stresstips.html.
“What Is Stress?” Mind, www.mind.org.uk/information-support/types-of-mental-health-problems/stress/what-is-stress/. Accessed 19 Nov. 2023.