First, you must understand the triggers that are set off when stress occurs.  According to an article written by Mayo Clinic and published on MSN Health and Fitness, the ‘”stress response” causes your pituitary gland to release a hormone which acts like an alarm, causing your brain to trigger your adrenal gland which releases “stress hormones”.  Cortisol and adrenaline help you to focus your concentration and they also increase your reaction time, strength and agility.  Stress has a strong affect on your digestive system and metabolism as well.  After you have dealt with the stressful situation, the hormone levels decrease and your heart rate, blood pressure, digestive system and metabolism return to normal. 

The body’s reaction to stress is not bad unless it is exposed to prolonged stress which does not allow the heart rate, blood pressure and other functions to return to a normal level or recover.  The prolonged reactions to stress can increase your risk of heart disease, depression, insomnia, digestive problems.  Please see below for the effects described in an article published on the MSN Health and Fitness website. 

Digestive system - It's common to have a stomach ache or diarrhea when you're stressed. This happens because stress hormones slow the release of stomach acid and the emptying of the stomach. The same hormones also stimulate the colon, which speeds the passage of its contents. Chronic stress can also lead to continuously high levels of cortisol. This hormone can increase appetite and cause weight gain.

Immune system - Chronic stress tends to dampen your immune system, making you more susceptible to colds and other infections. Typically, your immune system responds to infection by releasing several substances that cause inflammation. In response, the adrenal glands produce cortisol, which switches off the immune and inflammatory responses once the infection is cleared. However, prolonged stress keeps your cortisol levels continuously elevated, so your immune system remains suppressed. In some cases, stress can have the opposite effect, making your immune system overactive. The result is an increased risk of autoimmune diseases, in which your immune system attacks your body's own cells. Stress can also worsen the symptoms of autoimmune diseases. For example, stress is one of the triggers for the sporadic flare-ups of symptoms in lupus.

Nervous system - If your fight-or-flight response never shuts off, stress hormones produce persistent feelings of anxiety, helplessness and impending doom. Oversensitivity to stress has been linked with severe depression, possibly because depressed people have a harder time adapting to the negative effects of cortisol. The byproducts of cortisol act as sedatives, which contribute to the overall feeling of depression. Excessive amounts of cortisol can cause sleep disturbances, loss of sex drive and loss of appetite.

Cardiovascular system - High levels of cortisol can also raise your heart rate and increase your blood pressure and blood lipid (cholesterol and triglyceride) levels. These are risk factors for both heart attacks and strokes. Cortisol levels also appear to play a role in the accumulation of abdominal fat, which gives some people an "apple" shape. People with apple body shapes have a higher risk of heart disease and diabetes than do people with "pear" body shapes, where weight is more concentrated in the hips.

Other systems - Stress worsens many skin conditions — such as psoriasis, eczema, hives and acne — and can be a trigger for asthma attacks.

So what do I do?

Each individual reacts to and deals with stress in different ways.  The solution for one may not be the solution for another.  An important thing to remember is to keep healthy during stressful times by reducing the effects of stress.  It could mean changing your environment so that the demands on you are not so high.  It could also mean learning a new way to better cope with stress.  Some universal tips are listed below.  If you find you are unable to cope with stress, do not be afraid to ask for help.  Your employer may offer an EAP (Employee Assistance Program) that offers free consultations with psychologists, psychiatrists or licensed clinical social workers.  Do not be afraid to check out the mental health benefits with your insurance carrier as well.   

TIPS FOR COPING WITH STRESS

• Eat healthy, exercise and get adequate rest
• Learn relaxation techniques –

1.       Inhale through your nose to a count of 10.  As you inhale, your upper abdomen should rise, not your chest

2.       Exhale slowly and completely to a count of 10

3.       Repeat 5 to 10 times.  Try this technique, even you are not feeling stressed

• Journal your stress – List the items that cause you stress and then categorize them by items you have to learn to accept and items that are in your power to change.  This will help in realizing the control you have over your own environment. 
• Try to view your stressful situation in a more positive way.  One way to do so is to take a step back and view the situation from a different angle.  This can help you gain a better view on what about the situation is causing you stress, which in turn can lead you to a better solution.

It is important to realize that stress management is not something that happens overnight.  It is a continuous practice at changing your reaction to stress. 

*This information was taken from the MSN Health and Fitness website, http://health.msn.com .