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Stress is a natural reaction to not being able to cope with specific demands and events, but ongoing stress can affect a person’s health and well-being. Tips for managing stress include exercise, setting priorities, and speaking with others, which may include counselling.
These demands can come from work, relationships, financial pressures, and other situations, but anything that poses a real or perceived challenge or threat to a person’s well-being can cause stress.
Stress can be a motivator, and it can even be essential to survival. The body’s fight-or-flight mechanism tells a person when and how to respond to danger. However, when the body becomes triggered too easily, or there are too many stressors at one time, it can undermine a person’s mental and physical health and become harmful.
Stress is one of the three emotional states measured by the Depression Anxiety Stress Scales.
The other measured emotional states are Anxiety and Depression.
What is Stress?
- increased blood pressure
- heightened muscle preparedness
- sweating
- alertness
Physical effects of stress
- blood pressure and pulse rise
- breathing speeds up
- digestive system slows down
- immune activity decreases
- muscles become more tense
- sleepiness decreases due to a heightened state of alertness
Stress should be a powerful driving force, not an obstacle.
The truth is that stress doesn’t come from your boss, your kids, your spouse, traffic jams, health challenges, or other circumstances. It comes from your thoughts about your circumstances.
Types of Stress
- routine stress, such as childcare, homework, or financial responsibilities
- sudden, disruptive changes, such as a family bereavement or finding out about a job loss
- traumatic stress, which can occur due to extreme trauma as a result of a severe accident, an assault, an environmental disaster, or war.
Acute stress
This type of stress is short-term and usually the more common form of stress. Acute stress often develops when people consider the pressures of events that have recently occurred or face upcoming challenges in the near future. For example, a person may feel stressed about a recent argument or an upcoming deadline. However, the stress will reduce or disappear once a person resolves the argument or meets the deadline. Acute stressors are often new and tend to have a clear and immediate solution. Even with the more difficult challenges that people face, there are possible ways to get out of the situation. Acute stress does not cause the same amount of damage as long-term, chronic stress. Short-term effects include tension headaches and an upset stomach, as well as a moderate amount of distress. However, repeated instances of acute stress over an extended period can become chronic and harmful.Chronic stress
This type of stress develops over a long period and is more harmful. Ongoing poverty, a dysfunctional family, or an unhappy marriage are examples of situations that can cause chronic stress. It occurs when a person can see no way to avoid their stressors and stops seeking solutions. A traumatic experience early in life may also contribute to chronic stress. Chronic stress makes it difficult for the body to return to a normal level of stress hormone activity, which can contribute to problems in the following systems:- cardiovascular
- respiratory
- sleep
- immune
- reproductive
Causes of Stress
People react differently to stressful situations. What is stressful for one person may not be stressful for another, and almost any event can potentially cause stress. For some people, just thinking about a trigger or several smaller triggers can cause stress.
There is no identifiable reason why one person may feel less stressed than another when facing the same stressor. Mental health conditions, such as depression, or a building sense of frustration, injustice, and anxiety can make some people feel stressed more easily than others.
Previous experiences may affect how a person reacts to stressors.
Common major life events that can trigger stress include:
- job issues or retirement
- lack of time or money
- bereavement
- family problems
- illness
- moving home
- relationships, marriage, and divorce
Other commonly reported causes of stress are:
- abortion or pregnancy loss
- driving in heavy traffic or fear of an accident
- fear of crime or problems with neighbors
- pregnancy and becoming a parent
- excessive noise, overcrowding, and pollution
- uncertainty or waiting for an important outcome
Some people experience ongoing stress after a traumatic event, such as an accident or some kind of abuse. Doctors will diagnose this as PTSD.
Those who work in stressful jobs, such as in the military or the emergency services, will have a debriefing session following a major incident, and occupational healthcare services will monitor them for PTSD.
Treatment of Stress
Medicines
Doctors will not usually prescribe medications for coping with stress, unless they are treating an underlying illness, such as depression or an anxiety disorder. In such cases, they may prescribe an antidepressant. However, there is a risk that the medication will only mask the stress, rather than help the person deal with it. Antidepressants can also have adverse effects, and they may worsen some complications of stress, such as low libido. Developing coping strategies before stress becomes chronic or severe can help an individual manage new situations and maintain their physical and mental health. People who are already experiencing overwhelming stress should seek medical assistance.Management of Stress
People may find that the following lifestyle measures can help them manage or prevent stress-induced feelings of being overwhelmed.
- Exercise: A 2018 systematic review of animal studies found that exercise can reduce memory impairment in subjects with stress, although studies on humans are necessary to confirm this.
- Reducing the intake of alcohol, drugs, and caffeine: These substances will not help prevent stress, and they can make it worse.
- Nutrition: A healthful, balanced diet containing plenty of fruit and vegetables can help maintain the immune system at times of stress. A poor diet can lead to ill health and additional stress.
- Priority management: It may help to spend a little time organizing a daily to-do list and focusing on urgent or time-sensitive tasks. People can then focus on what they have completed or accomplished for the day, rather than on the tasks they have yet to complete.
- Time: People should set aside some time to organize their schedules, relax, and pursue their own interests.
- Breathing and relaxation: Meditation, massage, and yoga can help. Breathing and relaxation techniques can slow down the heart rate and promote relaxation. Deep breathing is also a central part of mindfulness meditation.
- Talking: Sharing feelings and concerns with family, friends, and work colleagues may help a person “let off steam” and reduce feelings of isolation. Other people may be able to suggest unexpected, workable solutions to the stressor.
- Acknowledging the signs: A person can be so anxious about the problem causing the stress that they do not notice the effects on their body. It is important to be mindful of any changes.
Noticing signs and symptoms is the first step to taking action. People who experience work stress due to long hours may need to “take a step back.” It may be time for them to review their working practices or talk to a supervisor about finding ways to reduce the load.
Most people have an activity that helps them relax, such as reading a book, going for a walk, listening to music, or spending time with a friend, loved one, or pet. Joining a choir or a gym also helps some people relax.
The APA encourages people to develop networks of social support, for example, by talking to neighbours and others in the local community or joining a club, charity, or religious organization.
Those who often feel as though they do not have the time or energy for hobbies should try some enjoyable new activities that make them feel good. People can turn to their support network if they need ideas.
Being part of a group can reduce the risk of stress developing and provide support and practical help when challenging circumstances develop.
People who find that stress is affecting their daily life should seek professional help. A doctor or psychiatric specialist can often help, for example, through stress management training.
Stress management techniques
Stress management can help by:
- removing or changing the source of stress
- altering how a person views a stressful event
- lowering the effects that stress might have on the body
- learning alternative ways of coping
Stress management therapy pursues one or more of these approaches.
People can develop their stress management techniques by using self-help books or online resources. Alternatively, they can attend a stress management course.
A counsellor or psychotherapist can connect an individual who has stress with personal development courses or individual and group therapy sessions.
Stress Book Recommendations
Reflect your thoughts
Click on the icon to see all your thoughts in the Dashboard.
It’s highly recommended that you jot down any ideas or reflections that come to mind regarding Eros, including related behaviours, emotions, situations, or other associations you may make. This way, you can refer back to them on your Dashboard or Reflect pop-ups, compare them with your current behaviours, and make any necessary adjustments to keep evolving. Learn more about this feature and how it can benefit you.
References
- www.psy.unsw.edu.au/dass
- Lovibond, S.H. & Lovibond, P.F. (1995). Manual for the Depression Anxiety & Stress Scales. (2nd Ed.). Sydney: Psychology Foundation.
- Manage stress: Strengthen your support network (2019). American Psychological Association.
- APA Stress in America™ Survey: Generation Z Stressed About Issues in the News but Least Likely to Vote (2018). American Psychological Association.
- Jaskanwal D. Sara et al (2018). Association Between Work‐Related Stress and Coronary Heart Disease: A Review of Prospective Studies Through the Job Strain, Effort‐Reward Balance, and Organizational Justice Models. National Library of Medicine.
- Hermann Nabi et al. (2013). Increased risk of coronary heart disease among individuals reporting adverse impact of stress on their health: the Whitehall II prospective cohort study. European Heart Journal.
- https://www.nimh.nih.gov/health/publications/so-stressed-out-fact-sheet
- Claire Cartwright et al. (2016). Long-term antidepressant use: patient perspectives of benefits and adverse effects. National Library of Medicine.
- Paul D Loprinzi & Emily Frith (2019). Protective and therapeutic effects of exercise on stress-induced memory impairment. National Library of Medicine.
