Stress is defined as "the adverse reaction people have to excessive pressure or other types of demands placed on them". Pressure is part and parcel of all work and helps to keep us motivated. But excessive pressure can lead to stress, which undermines performance, is costly to employers, and can make people ill.

Modern life is full of time pressure and frustration. In other words, it's stressful. Racing against deadlines, sitting in traffic, overwork, and lack of sleep - all these make your body react as if you were facing a physical threat. Fortunately, though, you can develop skills to avoid some stressors and limit the effects of others. The payoff includes less fatigue, more peace of mind and - perhaps - a longer, healthier life.

What is the stress response?
The stress response occurs automatically when you feel threatened. Your pituitary gland, located at the base of your brain, responds to a perceived threat by stepping up its release of adrenocorticotropic hormone (ACTH), which signals other glands to produce additional hormones. When the pituitary sends out a burst of ACTH, it's like an alarm system going off deep in your brain. This alarm tells your adrenal glands, situated atop your kidneys, to release a flood of stress hormones into your bloodstream. These hormones - including cortisol and adrenaline - focus your concentration, speed your reaction time, and increase your strength and agility.

As discussed the increased production of adrenal hormones is responsible for most of the symptoms associated with stress. It is also the reason that stress can lead to nutritional deficiencies. Increased adrenaline production causes the body to step up its metabolism of proteins, fats and carbohydrates to quickly produce energy for the body to use. This response causes the body to excrete amino acids, potassium, and phosphorus; to deplete magnesium stored in muscle tissue; and to store less calcium. Further the body does not absorb ingested nutrients well when under stress. Many of the disorders that arise from stress are the result of nutritional deficiencies, especially deficiencies of the B-complex vitamins, which are very important for proper function of the nervous system.

How stress affects your body
After you've fought, fled or otherwise escaped your stressful situation, the levels of cortisol and adrenaline in your bloodstream decline. As a result, your heart rate and blood pressure return to normal and your digestion and metabolism resume a regular pace. But if stressful situations pile up one after another, your body has no chance to recover. This long-term activation of the stress-response system can disrupt almost all your body's processes, increasing your risk of obesity, insomnia, digestive complaints, heart disease and depression.

Digestive system. It's common to have a stomachache 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.

Nervous system. Stress hormones produce persistent feelings of anxiety, helplessness and impending doom. Over sensitivity 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 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. The number of heart attack cases surged at the New York Methodist Hospital in Brooklyn in the two months after the Sept. 11, 2001 terrorist attacks on the World Trade Center, suggesting that psychological stress can trigger serious heart problems, researchers reported at the American Heart Association's Scientific Sessions 2003. 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.
Back Problems- many psychiatrists believe that the majority of back problems- one of the most common adult ailments in the Untied States- is related to stress

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

What Are the Warning Signs of Stress?
When you are exposed to long periods of stress, your body gives warning signals that something is wrong. These physical, cognitive, emotional and behavioral warning signs should not be ignored. They tell you that you need to slow down. If you continue to be stressed and you don't give your body a break, you are likely to develop health problems. You could also worsen an existing illness.

Physical signs: Dizziness, general aches and pains, grinding teeth, clenched jaws, headaches, indigestion, muscle tension, difficulty sleeping, racing heart, ringing in the ears, stooped posture, sweaty palms, tiredness, exhaustion, trembling, weight gain or loss, upset stomach
Mental signs: Constant worry, difficulty making decisions, forgetfulness, inability to concentrate, lack of creativity, loss of sense of humor, poor memory
Emotional signs Anger, anxiety, crying, depression, feeling powerless, frequent mood swings, irritability, loneliness, negative thinking, nervousness, sadness
Behavioral signs: Bossiness, compulsive eating, critical attitude of others, explosive actions, frequent job changes, impulsive actions, increased use of alcohol or drugs, withdrawal from relationships or social situations

Coping with Stress naturally

Here are some helpful techniques:
Look after your body. To handle stress, your body requires a healthy diet and adequate rest. Exercise also helps, by distracting you from stressful events and releasing your nervous energy.
Learn to relax. It's the polar opposite of the stress response. Deep-breathing exercises may put you in a relaxed state. Follow these steps:
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 five to 10 times. Try to do this several times every day, even when you're not feeling stressed.
Anti Stress "Dietary" tips

Try to maintain a diet of mostly whole (unprocessed) foods.

Stay away from caffeine (coffee, tea, cola, chocolate), which causes nervousness and inhibits sleep if too much is ingested.

Caffeine causes a fight-or- flight response in your body and uses up your reserves of the B vitamins, which are important in coping with stress.

Alcohol also depletes your body's B vitamins, and can disrupt sleep and impair your judgment or clarity of thought.

Avoid sugar. It provides no essential nutrients and can cause an immediate "high" followed by a prolonged "low."

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The contents of the above article are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article