Stress: What it is, what it does, and how we can manage it

Mind HK
Mind HK
Nov 6 · 3 min read

By Christine Deschemin, Founder of Renewed Edge and Mind HK Volunteer

When we see or hear the word stress, the first image that comes to mind is that of an anxious person, suffering from mood changes and feeling overwhelmed by events. But there is much more to stress than these emotional symptoms. People under stress may experience physical, behavioural and cognitive symptoms that are too often overlooked.

In the fight-or-flight mode that characterises stress, a stress hormone called cortisol is secreted in larger amounts and functions such as the digestive and the reproductive systems are impacted.

The Dangers of Chronic Stress

Our bodies are wired to increase the available energy needed to confront a perceived threat. But in Hong Kong’s fast-paced culture, this stress mode can unfortunately stay turned on for too long. Chronically stressed people exhibit many physical symptoms. Too much cortisol can lead to increased blood sugar levels, a suppressed immune system, digestive problems such as constipation, diarrhoea or irritable bowel syndrome. The heart rate and blood pressure increase while the arteries constrict which can lead to heart disease. Other physical symptoms include aches, nausea and headaches.

The behavioural symptoms might not be immediately apparent to an observer, but they have real consequences. Sleeping patterns become disrupted with insomnia or too much sleep. Performance suffers. The body can start sending false hunger signal, which lead to weight gain or conversely the stressed out person may lose their appetite.

Even less visible are the cognitive symptoms. Chronic stress can cause poor judgement, brain fog or memory lapses. All these symptoms can easily initiate a vicious cycle in a place where people work long hours and are expected to perform at their best.

How Can you Alleviate Stress?

There will always be unexpected events that you will not be able to change. But you can learn to change your response to them and integrate stress-busting activities into your lifestyle. You need to start with the proper foundation. Exercising, sleeping well, and eating healthy and nutritious food are the first step towards mental wellbeing. While many sleep below the recommended 7–8 hours on average, relaxation techniques, such as breathing, meditation and self-hypnosis can be helpful.

With that foundation in place, nurturing meaningful relationships with friends is proven to increase mental resilience. Volunteering in your community also enhances your connection with others. You should also make a point to dedicate time to a hobby that fills you with energy. There are many choices in Hong Kong: from yoga to hiking, visiting art galleries and many more. As long as you get out of these activities with a smile on your face, you are doing the right thing.

Finally, if you are still overwhelmed, you can enlist the help of a professional. There are many options in Hong Kong. Do your research and find a therapist with whom you have good rapport.

For a list of non-urgent services, please visit Mind HK’s community directory: https://www.mind.org.hk/community-directory/

For more information on stress, please visit: https://www.mind.org.hk/mental-health-a-to-z/stress/about/

This article is informative only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. For emergency contacts, please visit https://www.mind.org.hk/find-help-now /

Mind HK

Written by

Mind HK

MindHK

MindHK

Seeking to change attitudes toward mental health in Hong Kong and beyond.

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