Os efeitos do estresse no corpo e na mente: Como lidar e prevenir
Estresse e saúde: o básico
O estresse afeta todos nós — até mesmo os recém nascidos. Como a resposta ao estresse é essencial para nossa sobrevivência, ela está entre nossas reações biológicas mais fundamentais e programadas.
Estresse pode ser definido como qualquer tipo de mudança que causa tensão física, emocional ou mental. Estresse é a resposta do seu corpo a qualquer coisa que exija atenção ou ação. Todo mundo passa por estresse em algum grau. A maneira como você responde ao estresse, no entanto, faz uma grande diferença para seu bem-estar mental e físico geral.
Quando algo estressante ocorre — como uma discussão com um ente querido ou presenciar uma ameaça, como violência armada —, nosso cérebro e corpo podem entrar em uma das quatro respostas ao estresse: congelar, lutar, fugir ou se afiliar (criar vínculos, agradar pessoas), impulsionados por hormônios como cortisol, adrenalina e ocitocina. Depois, até mesmo pequenos lembretes da situação estressante — um barulho alto repentino ou o cheiro de fumaça — podem reativar essa mesma resposta ao estresse.
Todos nós vivenciamos essas reações em algum momento. Elas são uma parte natural do ser humano e nos ajudam a lidar com situações estressantes.
Congelar. Essa é a resposta ao estresse mais básica e evolutivamente conservada. Se não conseguimos escapar de uma ameaça, podemos ficar imóveis, nos retrair, dissociar ou até desmaiar. Imagine um animal fingindo de morto na esperança de que o predador perca o interesse, ou um cervo paralisado sob os faróis de um carro. No nosso mundo, isso pode se manifestar como uma sensação de distanciamento ou dissociação durante um evento estressante (o que pode ser protetor) — ou desmaiar ao ver sangue.
Lutar ou fugir. Nessa resposta, nossa frequência cardíaca e pressão arterial aumentam, respiramos mais rápido, nossas mãos suam e a energia é direcionada para o cérebro e músculos (e desviada do sistema digestivo), preparando-nos para lutar ou fugir. Isso pode ser útil, como antes de uma corrida ou apresentação importante. No entanto, se a resposta ao estresse for muito intensa, nosso cérebro “pensante” (responsável por funções como planejamento e controle de impulsos) pode ficar offline, e passamos a ser guiados pela emoção e pelo instinto. Isso pode salvar nossas vidas ao nos depararmos com um urso na floresta, mas, no mundo moderno, também pode se manifestar como “perder a cabeça” com um ente querido — ou na birra de uma criança.
Afiliar. Essa é a resposta ao estresse mais avançada e envolve a conexão com outras pessoas em momentos de perigo potencial. Pode se manifestar como um pai se arriscando para proteger o filho (cuidar) ou formar alianças contra uma ameaça comum (fazer amizades). Essa resposta também pode levar a comportamentos de “agradar pessoas”, evitando conflitos e, às vezes, escondendo sentimentos verdadeiros ou sacrificando necessidades pessoais. No entanto, o impulso de buscar apoio nos outros pode ser saudável e útil, reduzindo as respostas de congelamento, luta ou fuga.
O Estresse nem sempre é ruim
Embora muitas vezes seja visto como algo prejudicial, o estresse pode, em certos contextos, ser benéfico e contribuir para o nosso crescimento
Por exemplo, ao enfrentarmos desafios como um exame importante ou uma competição esportiva, nosso corpo ativo responde ao estresse para nos ajudar a ter um melhor desempenho. Quando essa resposta ocorre de forma controlada e transitória, ela fortalece nossa capacidade de lidar com dificuldades futuras, tornando-se um fator positivo
Se vivenciamos um evento impactante, como presenciar um acidente, nosso sistema de resposta ao estresse é intensamente acionado. No entanto, com apoio adequado e boas estratégias de enfrentamento, é possível recuperar a sensação de segurança e retornar ao estado normal. Esse tipo de situação é classificado como estresse tolerável
Vale destacar que nossa bagagem de experiências e habilidades emocionais influencia a maneira como reagimos ao estresse. Assim, o mesmo evento pode ser vivenciado como um estresse tolerável para uma pessoa, enquanto para outro pode se tornar uma experiência de estresse tóxico, causando impactos mais profundos.
Os efeitos do estresse excessivo
Em situações de perigo imediato, uma resposta ao estresse pode ser essencial para a sobrevivência, como ao enfrentar uma ameaça. No entanto, quando esse sistema é ativado repetidamente, de forma prolongada ou excessiva, pode comprometer o funcionamento dos nossos sistemas fisiológicos. Se alguém passa por constantes respostas de luta, fuga ou congelamento sem conseguir retornar ao estado de equilíbrio, o cérebro e o corpo podem permanecer em um estado de alerta contínuo, conhecido como “modo de sobrevivência”. Nesse ponto, a resposta ao estresse deixa de ser protetora e passa a representar um risco para a saúde.
Essa ativação prolongada do mecanismo de detecção de ameaças e resposta da resposta ao estresse — estresse tóxico — pode provocar mudanças significativas no cérebro, no equilíbrio hormonal, no metabolismo, no sistema imunológico e até mesmo na expressão genética, acelerando o envelhecimento celular.
Essas alterações biológicas podem prejudicar a saúde mental e física, aumentando a vulnerabilidade a diversas condições, como doenças cardíacas, derrames, problemas pulmonares comuns, diabetes, hepatite, câncer, artrite, demência, doenças renais, infecções frequentes, obesidade, transtornos de humor e ansiedade, distúrbios alimentares e transtornos relacionados ao uso de substâncias.
Os quatro tipos de estresse
Nem todos os tipos de estresse são prejudiciais ou mesmo negativos. Alguns dos diferentes tipos de estresse que você pode experimentar incluem:
- Estresse agudo : O estresse agudo é um tipo de estresse de curtíssimo prazo que pode ser perturbador ou traumático ; esse é o tipo de estresse fora do comum, como um acidente de carro, agressão ou desastre natural.
- Estresse crônico : O estresse crônico é o que mais frequentemente encontramos na vida cotidiana e parece interminável e inevitável, como o estresse de um casamento ruim ou de um trabalho extremamente desgastante.
- Estresse agudo episódico : O estresse agudo episódico é o estresse agudo que parece se tornar desenfreado e um modo de vida, criando uma vida de sofrimento contínuo; o estresse episódico pode ser uma doença recorrente, violência doméstica contínua, abuso infantil e vivência de conflitos e guerras.
- Eustresse : Eustresse , por outro lado, é divertido e emocionante. É conhecido como um tipo positivo de estresse que pode mantê-lo energizado. É associado a surtos de adrenalina, como quando você está esquiando ou correndo para cumprir um prazo.
Tipos prejudiciais de estresse
Os principais tipos prejudiciais de estresse são estresse agudo, estresse crônico e estresse agudo episódico. O estresse agudo é geralmente breve, o estresse crônico é prolongado e o estresse agudo episódico é de curto prazo, mas frequente. O estresse positivo, conhecido como eustress, pode ser divertido e emocionante, mas também pode cobrar seu preço se você não mantiver sua vida em equilíbrio.
Desenvolvimento de doenças crônicas
- O estresse crônico aumenta o risco de doenças cardiovasculares, como ataques cardíacos e derrames.
- Altos níveis de estresse enfraquecem o sistema imunológico, tornando o corpo mais suscetível a infecções.
- O estresse de longo prazo também está relacionado a problemas digestivos, como a síndrome do intestino irritável (SII).
- Doenças autoimunes podem surgir sob estresse prolongado devido ao aumento da inflamação.
Desafios persistentes de saúde mental
- O estresse contínuo contribui para a depressão e outros transtornos de humor.
- A capacidade do cérebro de regular as emoções fica prejudicada, levando ao aumento da irritabilidade e da tristeza.
- Se não for tratado, o estresse pode resultar em esgotamento, exaustão emocional e perda de motivação.
- O estresse crônico tem sido associado à perda de memória e à redução da função cognitiva ao longo do tempo.
Alterações na estrutura cerebral devido ao estresse crônico
O estresse reduz o tamanho do hipocampo, uma região envolvida na memória e no aprendizado.
- O córtex pré-frontal, responsável pela tomada de decisões e controle de impulsos, enfraquece sob estresse prolongado.
- A amígdala, que processa o medo e as emoções, torna-se hiperativa, aumentando a ansiedade e a sensibilidade ao estresse.
- Alterações estruturais no cérebro devido ao estresse crônico podem contribuir para doenças neurodegenerativas, como o Alzheimer.
Diferenças de idade e gênero nas respostas ao estresse
- Crianças expostas ao estresse crônico podem desenvolver ansiedade, problemas comportamentais ou dificuldades de aprendizagem.
- As mulheres são mais propensas a relatar sintomas relacionados ao estresse, em parte devido às flutuações hormonais.
- Os homens, embora sintam o estresse igualmente, podem apresentar diferentes mecanismos de enfrentamento, como o aumento do consumo de álcool.
- Os idosos podem enfrentar fatores estressantes específicos, como solidão, problemas de saúde e insegurança financeira.
Estratégias para combater o estresse:
Fonte: Devika Bhushan, MD
Técnicas simples e eficazes para combater o estresse tóxico, como segurança, conexão, habilidades de enfrentamento e estratégias de controle do estresse, que abrangem desde uma alimentação anti-inflamatória até uma melhor qualidade do sono, podem ajudar a restabelecer o equilíbrio dos sistemas biológicos de resposta ao estresse (e das mudanças associadas).
Ao trabalhar para reverter as causas biológicas da saúde debilitada, essas técnicas atuam para direcionar o corpo para um estado de maior bem-estar e saúde, independentemente dos desafios enfrentados pela pessoa.
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[…] pode parecer um mecanismo para alcançar a excelência, mas, quando exagerada, pode gerar estresse, ansiedade, procrastinação e até afetar sua […]
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