Caring For Your Mind

Stress is a state of worry or emotional tension that typically arises from challenging situations. Stress is a natural human response to the pressures of daily life¹. It is common to experience stress to some degree, but how we manage it significantly impacts our overall mental health and well-being.

According to the Cigna Healthcare Vitality Study 2023, stress levels among Singaporeans have increased steadily since 2021. Close to 9 in 10 people (87%) felt stressed in the previous year, surpassing the global average by 7%. In 2023, almost 9 in 10 Singaporeans reported that they experienced stress, with 16% finding it particularly hard to cope with the stress².

References

1. World Health Organization (n.d.). Stress. Who.int. Retrieved March 15, 2024, from https://www.who.int/news-room/questions-and-answers/item/stress
2. Cigna Healthcare (n.d.). Cigna Healthcare Vitality Study 2023 – Singapore Edition. Cigna.com.sg. Retrieved March 15, 2024, from https://www.cigna.com.sg/health-content-hub/thought-leadership/cigna-healthcare-vitality-study-2023

Stress could hinder relaxation, and evoke a range of emotions, including annoyance and anger. When an individual experiences stress, he/she may encounter a variety of symptoms, such as:

• Difficulty concentrating
• Body pain/aches
• Headaches
• Defunct energy and sleep disturbances/Insomnia
• Loss of appetite/Overeating
• Forgetfulness

Everyday stressors are challenges that we face in our day-to-day life. These stressors could be categorised as predictable challenges or unexpected challenges. While everyday stressors may seem minor, some stressors are unavoidable and occur frequently.

A study conducted in the USA found that everyday stressors arise on approximately 40% of all days of a week¹. While everyday stressors tend to be less severe than chronic stress, they still significantly impact physical health. Common examples of everyday stressors include:

• Lengthy commute due to unexpected circumstances like traffic jams
• Interpersonal conflict
• Being overstimulated (e.g., from chaotic surroundings)

References

1. Piazza, J. R., Charles, S. T., Sliwinski, M. J., Mogle, J., & Almeida, D. M. (2013). Affective reactivity to daily stressors and long-term risk of reporting a chronic physical health condition. Annals of behavioral medicine: a publication of the Society of Behavioral Medicine, 45(1), 110–120. https://doi.org/10.1007/s12160-012-9423-0

Chronic stress is an overwhelming feeling that persists daily and has enduring effects. Unlike everyday stressors, which are often short term, chronic stress could severely drain a person’s energy and cause emotional and physical suffering to the individual. People who suffer from chronic stress often feel powerless and unable to change their circumstances. Common examples of everyday stressors are:

• Poverty
• Dysfunctional marriage or family situations
• Challenging job

Numerous studies have highlighted that chronic stressors are dangerous, as they are often associated with higher rates of morbidity and mortality.

Stress is an inevitable aspect of life. While our body, as a protective mechanism, respond to this emotional change, prolonged exposure to stress could leave a detrimental impact in the long term. Our body releases the hormone, cortisol, to regulate stress levels. However, consistently high levels of cortisol caused by stress could lead to elevated blood cholesterol, triglycerides, blood sugar, and blood pressure, and may even contribute to the build-up of plaque deposits in the arteries. These are major risk factors of heart disease.

When an individual experiences stress or other mental health issues, his/her body will undergo physical changes such as an increased heart rate or heightened blood pressure. If these conditions persist for an extended period, they could significantly increase the risk of heart disease. For example, even a minor increase in stress could easily trigger a poor blood flow to the heart muscles, thereby increasing the risk of stroke¹.

Many studies have found a high prevalence of mental health conditions among individuals with cardiovascular disease.

To worsen the issue, stressed individuals may adopt unhealthy lifestyle habits that could further increase their risk of developing heart disease. Some unhealthy habits include smoking, excessive alcohol consumption, and excessive consumption of food that are high in sugar or fat content.

References

1. University of Rochester Medical Center (n.d.). Stress Can Increase Your Risk for Heart Disease. Www.Urmc.Rochester.edu. Retrieved March 15, 2024, from https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=2171

It is crucial not to dismiss feelings of stress. Instead, validate what you are feeling, and share your distress; and seek support from others – family, friends or healthcare professionals.

If you notice symptoms of stress in others, reach out to them and let them know that you care for them. Some practical ways to offer support include listening to their troubles, offering hugs or simply being present for them. Avoid using insensitive phrases such as “cheer up” or “no big deal”, as these could invalidate their feelings and exacerbate their distress. Encourage them to seek support from healthcare professionals when necessary.

There are plenty of ways to cope with stress:

Exercise Regularly

Exercising regularly brings both emotional and physical benefits. Exercising triggers the body to release endorphins, commonly known as ‘happy hormones’, and these do help improve your mood and alleviate feelings of pain.

Reduce Work-related Stress

Avoid taking on excess tasks; and break the tasks into smaller chunks to make the workload more manageable. Completing smaller tasks fosters a greater sense of achievement, which could help reduce stress levels. Try making friends within your workplace to establish a strong support system for managing stress at work. Remember to maintain an effective work life balance by taking breaks from work, to rest and play.

Monitor Everyday Behaviour

Stress could cause the individual to turn to unhealthy behaviour as a form of a coping mechanism. Some behaviours include, binge eating junk food or smoking. Avoid unhealthy behaviour and seek healthier alternatives. Some recommended ways to cope include adopting a meditation routine, or taking yoga or Tai Chi lessons to efficiently manage stress.

Seek Help from Professionals

According to the National Population Health Survey 2022, there was an observed increase in the willingness of Singaporeans to seek professional help when they are unable to cope with stress. Healthcare professionals are equipped to provide guidance and support customised to the individual’s needs. Some individuals may benefit from sessions such as psychological therapy (talking therapy), where they could share about their life challenges in a supportive environment.

With the government’s efforts to raise awareness of mental health and to enhance mental health services, discussing mental health is becoming a norm. Do not hesitate to reach out for help. You don’t have to struggle in silence.