Stress Overview
Stress is a normal biological and psychological response to daily challenges and major life events. Situations like working under a deadline, receiving upsetting news, or experiencing a traumatic event can trigger a stress response. Stress impacts nearly every system of the body, leading to changes in mood, behavior, performance, and overall mental and physical health.

Most people experience stress at some point in their lives, with a significant number reporting feeling overwhelmed most days. In small amounts, stress can be beneficial, helping you stay alert and focused. However, chronic (long-term) stress often results in negative health effects. Fortunately, many strategies exist to manage stress, improve well-being, and prevent stress-related complications.

Types of Stress
Although everyone encounters stress, not all stress is the same. There are two main types: acute (short-term) and chronic (long-term). The difference lies in how long the stressor lasts, your ability to manage it, and the nature of the stressor.

  • Acute Stress:
    Acute stress is short-term and typically results from everyday challenges or inconveniences, like forgetting your keys, running late, or getting stuck in traffic. Although unpleasant, these stressors are usually easier to resolve. Sometimes, acute stress can even enhance alertness and focus.

  • Chronic Stress:
    Chronic stress results from prolonged stressful situations that are harder to solve or control. Examples include living in poverty, experiencing family dysfunction, enduring ongoing abuse or discrimination, managing chronic illnesses, or dealing with a toxic work environment. Chronic stress can lead to feelings of helplessness, anxiety, depression, and physical health issues like slower healing.

Symptoms of Stress
Stress triggers a full-body response, activating the sympathetic nervous system and releasing hormones like adrenaline and cortisol. This causes both physical and mental symptoms, affecting your heart, muscles, stomach, mood, and thoughts.

  • Physical Symptoms:

    • Heart palpitations

    • Muscle aches

    • Sweating

    • Dry mouth

    • Shortness of breath

    • Fidgeting

    • Headaches

    • Fatigue

  • Emotional and Cognitive Symptoms:

    • Forgetfulness

    • Difficulty concentrating

    • Trouble making decisions

    • Mood changes

    • Anxiety, sadness, depression

    • Racing thoughts

    • Irritability and anger

  • Behavioral Symptoms:

    • Changes in sleeping and eating patterns

    • Loss of interest in hobbies

    • Social withdrawal

    • Coping with substances like alcohol, drugs, or tobacco

Causes of Stress
Stressors activate the body's natural response when a threat is perceived. The intensity of the response can vary depending on the situation. Common causes of stress include:

  • Financial challenges

  • Parenting or family responsibilities

  • School or work pressures

  • Political tensions

  • Health concerns

  • Pandemics, natural disasters

  • Community violence or war

  • Discrimination or harassment

  • Social pressures

Internal stressors like perfectionism, negative self-talk, and rigid thinking can also amplify stress levels. Individual experiences of stress vary based on personality, coping skills, and available support systems.

Diagnosis of Stress
You can often recognize stress yourself, but healthcare providers may use questionnaires like the Perceived Stress Scale (PSS) or Holmes-Rahe Stress Inventory to measure stress levels. They may also consider your heart rate, blood pressure, mood, sleep patterns, and eating habits.

A provider may assess whether stress is linked to mental health conditions such as acute stress disorder, post-traumatic stress disorder (PTSD), generalized anxiety disorder, or major depressive disorder.

Treatment for Stress
While you can’t eliminate all stressors, managing stress effectively is possible. Stress management techniques vary by individual and may involve some trial and error to find what works best. Techniques include:

  • Regular physical activity (walking, running, yoga, playing sports)

  • Eating nutritious foods

  • Talking to a trusted loved one

  • Getting sufficient sleep

  • Journaling

  • Engaging in enjoyable hobbies

  • Practicing mindfulness or meditation

  • Reducing caffeine and alcohol intake

For more serious or chronic stress, working with a mental health professional can provide additional support, including therapy or medication options.

How to Prevent Stress
Though external stressors are often unavoidable, there are steps you can take to minimize stress:

  • Learn to say "no": Setting boundaries helps prevent feeling overwhelmed by too many commitments.

  • Ask for help: Lean on friends, family, or community resources when life becomes too much. Learning how to seek support can significantly ease the burden.

  • Practice positive self-talk: Treat yourself kindly instead of engaging in harsh self-criticism, especially during difficult times.

Complications of Stress
Chronic stress can lead to serious health problems, including:

  • Chronic pain

  • Migraines

  • Heart attack

  • Stroke

  • Chronic fatigue syndrome

  • Autoimmune disorders (such as lupus, arthritis, or type 1 diabetes)

  • Mental health conditions like depression, anxiety, or PTSD

A Quick Review
Stress is a natural response to the challenges and pressures of everyday life. It activates the body's "fight or flight" system, which can heighten focus and energy. However, it can also cause physical symptoms like an increased heart rate, shortness of breath, and mood disturbances.

While short-term stress is manageable, chronic stress from situations like financial hardship, illness, or violence can lead to severe health consequences. Stress management strategies like regular exercise, seeking support, and mindfulness practices are essential to maintaining overall well-being.