Stress

What Is Stress?

Stress is the body's natural response to demands or challenges that are perceived as threatening or overwhelming. It can arise from both positive and negative situations, and it involves a complex interaction between the body, mind, and environment. Stress can be a temporary reaction to a specific event, or it can become chronic if experienced over an extended period of time.

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Types of Stress

Stress can manifest in different ways. Learning the types of stress can help you identify and understand how it’s impacting you. Here are the most common types of stress:

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Acute Stress

This is short-term stress, often caused by immediate, specific events or situations. It can be triggered by things like a work deadline, a sudden argument, or a surprise exam. For example,  you may feel stressed before a big presentation at work or school.

 

Common Symptoms: You might experience a racing heart, rapid breathing, or tense muscles, but these symptoms typically subside once the stressor passes.

 

Chronic Stress

This is long-term, ongoing stress that results from prolonged exposure to stressors or unresolved challenges. Chronic stress can stem from ongoing situations like job dissatisfaction, relationship difficulties, or financial problems. For example, living with a stressful job for years without any relief, or being in an emotionally draining relationship.

 

Common Symptoms: It can lead to physical, emotional, and mental health problems, such as fatigue, anxiety, depression, sleep disturbances, or even heart disease.

 

Eustress (Positive Stress)

This is a form of stress that is actually beneficial, motivating, or energizing. Eustress occurs in response to challenges that are within one's ability to handle and can be exciting or invigorating. For example, starting a new job or preparing for a challenge that excites you (e.g., running a marathon or giving a speech).

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Symptoms: Rather than feeling overwhelmed or anxious, individuals experience heightened focus, enthusiasm, and drive.

 

Distress (Negative Stress)

Distress is the type of stress that causes harm. It occurs when stressors exceed one's ability to cope, leading to negative emotional, physical, and mental consequences. For example, you may feel distressed when struggling with work deadlines and expectations or dealing with a loss or trauma.

 

Symptoms: Feelings of anxiety, fear, helplessness, or frustration. Prolonged distress can lead to physical ailments, such as headaches, digestive issues, or high blood pressure.

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Stress Response – The "Fight or Flight" Mechanism

When you experience stress, your body activates a "fight or flight" response, which is a survival mechanism that prepares you to deal with a perceived threat. This reaction is governed by the sympathetic nervous system, and it triggers the release of stress hormones such as adrenaline and cortisol.

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Physical Changes

• Increased heart rate and blood pressure.

• Rapid breathing or shallow breaths.

• Dilated pupils.

• Heightened senses and focus.

• Muscle tension or trembling.

• Sweating.

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This physical response is meant to help you either fight or flee from danger. However, in modern life, many stressors aren't physical threats but mental or emotional ones (e.g., work pressure, family issues, or financial concerns). If stress continues over time without sufficient recovery, it can lead to chronic stress, which may have negative effects on both physical and mental health.

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Causes of Stress (Stressors)

Stress can be triggered by many different factors, and what causes stress for one person might not be stressful for another.

Common stressors include:

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• Environmental Stressors. Noise, pollution, extreme weather, overcrowding, or unsafe living conditions.

• Work-Related Stress. High workload, tight deadlines, job insecurity, difficult coworkers or supervisors, long hours, or lack of control over one’s work.

• Relationship Stress. Conflict with friends, family, or romantic partners, as well as difficulties in communication, trust, or emotional connection.

• Health Problems. Dealing with illness, injury, chronic pain, or a health diagnosis can trigger stress, especially when it impacts daily life or involves uncertainty about the future.

• Life Changes. Major life transitions such as moving, changing jobs, starting or ending relationships, or dealing with the death of a loved one.

• Financial Stress. Worries about money, debt, job loss, or financial instability can be a significant source of stress.

• Internal Stress. Perfectionism, self-doubt, negative thinking, and high self-expectations can also create stress, even in the absence of external stressors.

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How Can Stress Affect You? 

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Physical Health Effects

• Cardiovascular: Increased risk of heart disease, high blood pressure, and stroke due to prolonged activation of the stress response.

• Immune System: Chronic stress weakens the immune system, making individuals more susceptible to infections and illnesses.

• Musculoskeletal: Tension in the muscles, headaches, and body aches (e.g., tension headaches or neck pain).

• Digestive Issues: Stress can affect digestion, leading to problems like irritable bowel syndrome (IBS), acid reflux, or constipation.

• Sleep Problems: Stress can lead to insomnia, difficulty falling asleep, or disrupted sleep cycles.

 

Mental and Emotional Health Effects

• Anxiety and Depression: Prolonged stress can lead to feelings of overwhelm, anxiety, and depressive symptoms.

• Cognitive Impairment: Stress can affect concentration, memory, and decision-making.

• Irritability or Mood Swings: Chronic stress can make individuals more irritable, reactive, or prone to emotional outbursts.

 

Behavioural Effects

• Avoidance: People may avoid stressors or responsibilities, which can make problems worse over time.

• Unhealthy Coping: Using substances like alcohol, drugs, or overeating as a way to cope with stress can create further problems.

• Procrastination: Stress can lead to feeling overwhelmed, causing people to procrastinate or avoid tasks.

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How to Cope with Stress

Healthy ways to cope with stress focus on addressing both the physical and emotional aspects of stress. Some common strategies include:

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Physical Activity

Exercise releases endorphins, which are natural mood boosters. It also helps reduce the physical symptoms of stress, such as muscle tension and high blood pressure.

 

Relaxation Techniques And Self-Care

Deep breathing, progressive muscle relaxation, and mindfulness meditation are effective for calming the body and mind. Engaging in activities that bring joy or relaxation, like reading, hobbies, or spending time in nature, can help replenish emotional reserves and provide relief from stress.

 

Time Management

Managing time effectively, setting realistic goals, and breaking large tasks into smaller steps can help reduce stress from feeling overwhelmed.

 

Social Support

Talking to friends, family members, or a therapist can provide emotional relief and practical advice during stressful times.

 

Sleep Hygiene

Getting adequate rest is crucial for stress management. Improving sleep routines, such as creating a calming pre-sleep routine and avoiding screen time before bed, can help reduce stress.

 

Cognitive Behavioral Strategies

Cognitive Behavioral Therapy (CBT) helps individuals recognize and challenge unhelpful thought patterns that contribute to stress, such as catastrophizing or negative thinking.

 

Seeking Professional Help

If stress becomes overwhelming or chronic, talking to a therapist or counsellor can help. Therapies like CBT, Mindfulness-Based Stress Reduction (MBSR), and Dialectical Behavior Therapy (DBT) are effective for managing stress.