Stress
A low level of stress can be good for us. It helps us feel motivated and get the job done. However, when the pressures of daily life exceed our ability to cope we may experience unhealthy stress levels. We may feel out of control, overwhelmed or depressed, and develop physical symptoms such as digestive problems, headaches or heart disease.
Our bodies react to stress by releasing the hormones adrenaline, noradrenaline and cortisol. In dangerous situations these stress hormones provoke what is known as the fight or flight response. The stress hormones produce rapid changes in the body, which give us a better chance of surviving an attack from predators or provide us with the ability to escape from danger by running away, fast.
The stress hormones prepare our bodies for action. Blood is moved away from the periphery and diverted to the muscles to give them oxygen and nutrients for bursts of energy. This makes us look pale, and we may feel tense and shaky. The heart beats stronger and faster, and the blood pressure rises in order to keep the blood supply going to where it is needed. The blood platelets (clot-forming cells) become stickier in case the body is damaged and needs to be repaired. And none emergency functions such as digestion are shut down.
However, the dangerous situations in which these responses benefited our ancestors are different to the stresses that many people face today. Modern stresses such as deadlines, overwork, redundancy, family conflicts, moving house or traffic jams may provoke the same stress reactions in the body but without the release of the physical response of battle or escape.
In addition, modern life tends to provide chronically lower levels of stress, rather than an occasional emergency situation. The resulting constant low level release of stress hormones affects thinking, concentration, sleep patterns, memory, libido, and weakens our immune system making us susceptible to illness. We may develop muscle tension, palpitations, high blood pressure, fatigue or diabetes. We may suffer from panic attacks, breathlessness, infertility or develop different behaviours such as constant checking, over eating or under eating. Stress can also trigger or worsen allergies like hayfever or skin problems like eczema. Prolonged stress can also cause physical changes to your cells, which become susceptible to premature ageing and perhaps even cancer.
Self-help for Stress
It is important to rule out any medical conditions that may be causing your symptoms. Your GP may be able to carry out tests to rule out problems like an overactive thyroid which may have similar symptoms.
Once you are sure that stress is the problem, you need to identify and deal with the source of the stress.
Looking after your health is one way to cope with the stress whilst you look for solutions. Exercise is one of the best ways to reduce stress levels. Not everyone finds the same things stressful. We can learn to deal with problematic stress to help us feel stronger or more in control. Find ways to help you relax, such as yoga or meditation. Talking therapies and hypnotherapy can help.
Supplements which are useful for stressful periods include vitamin B complex and zinc.
Have a consultation with a qualified herbalist. They can provide you with a prescription of herbs which will be tailored to your needs. The prescription may include herbs such as chamomile, lemon balm or valerian to help you relax. And appropriate adaptogen herbs, such as ginseng, withania or rhodiola which help improve your body's resistance to chemical, emotional, physical and mental stressors, see the research on adaptogen and other herbs for stress below.
Research relating to herbs and stress
A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue; abstract
Rhodiola rosea L. extract reduces stress- and CRF-induced anorexia in rats; abstract
Effects of Rhodiola rosea L. extract on behavioural and physiological alterations induced by chronic mild stress in female rats; abstract
Antioxidant evaluation of three adaptogen extracts; abstract
Plant adaptogens increase lifespan and stress resistance in C. elegans; abstract
Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity; abstract
Antidepressant activity of Asparagus racemosus in rodent models; abstract
Stimulating effect of adaptogens: an overview with particular reference to their efficacy following single dose administration; abstract
A randomised trial of two different doses of a SHR-5 Rhodiola rosea extract versus placebo and control of capacity for mental work; abstract
Effect of poly herbal formulation, EuMil, on chronic stress-induced homeostatic perturbations in rats; abstract
Adaptogenic effect of Bacopa monniera (Brahmi); abstract
Effect of Bacopa monniera on stress induced changes in plasma corticosterone and brain monoamines in rats; abstract
Adaptogens exert a stress-protective effect by modulation of expression of molecular chaperones; abstract
Anti-stress effects of Ginkgo biloba and Panax ginseng: a comparative study; abstract
Adaptogenic activity of Withania somnifera: an experimental study using a rat model of chronic stress; abstract
Pharmacology of Schisandra chinensis Bail.: an overview of Russian research and uses in medicine; abstract
Rhodiola rosea in stress induced fatigue--a double blind cross-over study of a standardized extract SHR-5 with a repeated low-dose regimen on the mental performance of healthy physicians during night duty; abstract
A double-blind, placebo-controlled pilot study of the stimulating and adaptogenic effect of Rhodiola rosea SHR-5 extract on the fatigue of students caused by stress during an examination period with a repeated low-dose regimen; abstract
Adaptogenic potential of a polyherbal natural health product: report on a longitudinal clinical trial; abstract full text pdf
Rhodiola rosea: a possible plant adaptogen; abstract
[Experimental analysis of therapeutic properties of Rhodiola rosea L. and its possible application in medicine]; abstract
Plant adaptogens. III. Earlier and more recent aspects and concepts on their mode of action; abstract
The aphrodisiac and adaptogenic properties of ginseng; abstract
Nutritional and botanical interventions to assist with the adaptation to stress; abstract
Adaptogenic properties of six rasayana herbs used in Ayurvedic medicine; abstract
[Study of the stress response: role of anxiety, cortisol and DHEAs] [Article in French]; abstract
More information on Stress
BUPA factsheet - Stress
BBC Health - Conditions - Stress
Patient UK - Stress - A self-help guide