Work deadlines. Family situations. Finances. Kid’s PSLE. Health problems…

Are the veins in your temple acting up? That could be the work of our good old friend called ‘stress’.

Stress is a universal human experience, so much so that our body has a pre-programmed way of reacting to stressors – changes or challenges in our lives that require immediate medical attention. In 1915, physiologist Walter Bradford Cannon coined the term ‘fight or flight response’, which is essentially your body’s way of preparing you to either face a threat head-on (“fight”) or escape from it quickly (“flight”).

In other words, stress is a normal response by your body, and can even have a positive effect. Stress responses are your body’s way of arming you with the mental alertness and motivation to tackle life’s stressors.

When Too Much is Too Much (What does this mean?)

The problem arises when your body is in a state of stress for prolonged periods of time. In June 2024, a survey conducted by health technology provider, Telus Health, found that, of its 1,000 participants polled in Singapore, almost half stated that they end each work day feeling exhausted. After collating all the data from other parts of the survey, Telus Health concluded that the findings reflected a ‘highly stressed society’.

And just like overexercising can lead to health complications, your body can go through wear and tear if it is put through too much stress, and this may result in physical, psychological or behavioural symptoms.

Physical symptoms

• Aches and pains
• Chest pain or heart palpitations
• Exhaustion or insomnia
• Headaches, dizziness or shaking
• High blood pressure (hypertension)
• Muscle tension or jaw clenching
• Stomach or digestive problems
• Trouble having sex
• Weakened immune system

Psychological symptoms

• Anxiety or irritability
• Depression
• Panic attacks
• Sadness

Behavioral symptoms

• Alcohol use disorder
• Gambling disorder
• Overeating or eating disorders
• Compulsive sexual behaviour and buying-shopping or internet addiction
• Smoking
• Substance use disorder

Getting Stress Relief

While it can be hard to control our circumstances, you can control your responses to them. When stress starts to affect your well-being, there are certain stress-relieving exercises you can do to calm your mind and body.

Exercise. According to research, as little as 20 to 30 minutes of cardio a day can relieve stress. So, lace up those running shoes and go for a run. You can even hit the gym. In the process, you’re doing something productive and getting fitter. A win-win situation!

Leisure. Make a conscious effort to allocate time for leisure activities. This can yield significant stress-reducing benefits. Whatever floats your boat – be it gardening, taking a walk in the park, listening to music, reading or watching a movie – Focusing on something else can take your mind off the stressor. This way, you might be able to gain new perspectives and energise yourself to deal with your stressors better.

Eat Well. Some people stress-eat, which is often a counter-productive way of dealing with stress. This overconsumption of high-fat and/or high-sugar foods can lead to further health and mood problems. Refined carbs like cookies and potato chips can cause a spike in blood sugar. And when your blood sugar crashes, you might experience more stress and anxiety. Conversely, consuming a healthy diet can help you combat stress over the long haul. Foods like eggs, avocadoes, and walnuts support mood regulation and energy balance.

Breathing Exercises. In a time crunch and feeling the heat? Spare five minutes to focus on your breathing and calm your body and brain. Simply inhale deeply through your nose and feel your belly expand. Count to three, hold your breath for a moment, and then exhale slowly through your nose, counting to three again. With each inhalation, imagine drawing in peace and calm. With each exhalation, release stress and tension. But if you do have the time, consider yoga. Combine physical movement, meditation, light exercise, and controlled breathing – all of which provide excellent stress relief.

These are just some ways to keep your stress response under control. They are not one-size-fits-all solutions – it’s really up to which methods resonate with you.

Our key advice will be taking active steps to address your stressors. Beyond performing these stress-relieving exercises, do speak to a friend or family member if you feel overwhelmed. Also, consider seeking professional help if necessary.

Don’t let excessive stress get the better of you. Remember, you’re never alone!

Suffering from Other Common Ailments? Visit Dr. Kart!
Feeling under the weather in the middle of the night? Need a late-night doctor? Don’t be stressed – teleconsult with Dr. Kart! This innovative healthcare provider offers healthcare services that dispense vending machine medicine after a 24/7 vending machine consultation service for a host of common ailments. Find our vending machine at Shell Station, 9 Tampines Avenue 2!