The Stress-Disease Connection Stress is your body’s natural response to a challenge or demand. You’ve likely experienced some type of stress before, whether short-term or long-term. But did you know that long-term stress has the ability to weaken your immune system and increase your risk of illness? You may also notice this on a smaller scale. For example, think back to a time you didn’t get enough sleep or went through significant sleep loss and ended up getting sick. Now imagine long-term stress and how that can negatively impact your health. Types of Stress Eustress: also known as ‘good stress’ that motivates and challenges you positively such as pre-test jitters and starting a new job. Acute stress: short-term stress such as a fender bender and a quick deadline at work Episodic stress: routine, recurring acute stress such as a stressful work environment and a chaotic social schedule. Distress: short-term stress that feels overwhelming such as losing a loved one and heartbreak. Chronic stress: long-term, persistent stress such as financial difficulties and chronic illness Examples of Source of Stress PhysicalInjury, illness and lack of sleep (physical factors) MentalWorry, anxiety and fear (cognitive processes) EmotionalSadness, anger and frustration (feelings) EnvironmentalNoise, pollution and overcrowding (external factors) SocialConflict, bullying and isolation (interactions) Impact on Mission Readiness Stress in-and-of itself puts you at risk as a Warfighter. What’s more, is that stress increases the likelihood of illness and disease. When you are stressed, you experience physical, emotional and behavioral responses. You’ve probably experienced one of these responses and felt its effect on your work. If you notice stress and illness is impacting your job duties, you are putting yourself and possibly others at risk. Reach out to your health care provider, chaplain or command leadership if you find stress is affecting your work. Physical Symptoms Emotional Symptoms Behavioral Symptoms Headache Anxious or nervous thoughts Change in eating pattern Muscle pain or discomfort Restlessness Outbursts and mood swings Chest pain Inability to focus Alcohol or drug misuse Tiredness Memory issues Change in tobacco use Change in libido (sex drive) Overwhelm Avoiding or isolating Upset stomach (GI issues) Agitation Limiting exercise or movement Changes in weight Sadness Getting sick (weakened immune system) How to Manage Stress If you are experiencing stress, there are many short- and long-term things you can do to reduce your levels of stress, and risk of illness. Stress management techniques have both physical and mental benefits. Other perks include improved performance at work, enhanced relationships, better self-esteem, more sustainable coping mechanisms and overall healthier lifestyle choices. For more information about stress, check out the Warfighter Wellness Sleep, Stress and Resiliency webpages. Stress Mangement Techniques Get enough sleep Prioritize movement throughout the day Eat colorful, balanced meals Limit alcohol use Avoid tobacco use Make time for rest Practice gratitude and affirmations Use healthy coping mechanisms Engage in things you enjoy Connect with others Attend routine visits with your health care provider Additional ResourcesHealth.mil - “Stress Reduction Techniques for High Stress Operations”Military OneSource - “Managing Stress”U.S. Department of Veterans Affairs - “Managing Stress”ReferencesCenters for Disease Control and Prevention - “Managing Stress”Cleveland Clinic - “Stress”Mayo Clinic - “Stress Management”MedlinePlus - “Stress and your health”
