You may be familiar with the body’s fight-or-flight response – that “adrenaline rush” that results from your sympathetic nervous system kicking in. It may be that feeling you get right before writing a final exam, or while being chased by an angry dog. Well actually, along with adrenaline, the hypothalamus in the brain controls the release of cortisol, which is also known as the “stress hormone”. Cortisol is released to prepare the body for its fight-or-flight responses – any and all events that can be potential stressors. One of the many roles cortisol has is to increase the amount of glucose available as energy for the major muscles in the body. Furthermore, it narrows the arteries that pump blood to the heart, making the heart work harder and at an increased pace.
Cortisol is vital for the functioning of the fight-or-flight response. The stress-response system in the body is also often well regulated, and cortisol will drop to its normal levels once the perceived stressor has passed. However, when an individual is constantly stressed out, their cortisol levels will remain elevated, keeping the body’s sympathetic nervous system activated and it’s parasympathetic nervous system largely inhibited.
It should be no surprise then, that prolonged periods of stress can have adverse affects on ones physiological health. Specifically speaking, prolonged elevated levels of cortisol will disrupt many body processes. Of these, the ones related to mental health include: sleeping problems and/or insomnia, constant fatigue, depression, and memory impairment. If an individual finds themselves constantly stressed out, it is likely that they are also having trouble sleeping. This makes logical sense, because the body’s sympathetic nervous system is consistently activated through the release of cortisol, without rest. Furthermore, if an individual’s body is invariably in its fight-or-flight mode, they will find it difficult to concentrate and become overwhelmed with fatigue. Most importantly, there have been numerous studies that show possible links between elevated cortisol levels and depression. According to Maes et. al (1994), approximately 50% of individuals with chronic depression are linked with the hyper-secretion of cortisol.
With the above in mind, it is vital to find healthy and effective ways of coping with stress. In this way, we can help ensure that our personal actions do not have detrimental affects on our short or long term mental health. A few ways stress can be managed in a healthy way include: getting up to stretch for 5 to 10 minutes every hour spent studying, going for a quick jog, or rewarding yourself by spending 30 minutes a day doing something simply for the fact that you want to (ex. watching your favourite TV episode). For more great tips on effective stress management, visit the Stress and Anxiety page on the UBC Live Well Learn Well site.
Sources: http://www.mayoclinic.com/health/stress/SR00001
http://www.todaysdietitian.com/newarchives/111609p38.shtml
http://bjp.rcpsych.org/content/180/2/99.full
