Stress Impact

Definition

Stress refers to the biological and psychological changes that occur in the body in response to a perceived threat. It serves as a natural reaction that helps an individual respond to challenges or demands. While stress in one area of life can influence other aspects, it is not inherently harmful. In fact, a healthy level of stress—referred to as eustress—is essential for motivation, focus, and productivity.

However, stress becomes problematic when its intensity or duration increases to the point where it disrupts daily functioning. In such cases, it is referred to as distress, which can result in various physiological and psychological complications.

Types of Stress

  • Acute Stress: Acute stress is short-term and typically arises in response to immediate demands or challenges. It tends to resolve on its own and is often manageable with simple relaxation techniques. Addressing acute stress promptly can prevent the body from experiencing a prolonged stress response.
  • Chronic Stress: Chronic stress is ongoing and occurs when an individual is exposed to persistent stressors over an extended period. This type of stress is commonly linked to issues such as job dissatisfaction, financial strain, or long-term relationship problems. If not addressed, chronic stress can result in burnout and other health concerns. Regular physical activity and a balanced diet are effective strategies for managing chronic stress.
  • Episodic Acute Stress: Episodic acute stress involves frequent episodes of short-term stress that disrupt daily functioning. This form of stress is often seen in individuals who experience repeated high-stress situations, such as exams, ongoing domestic conflicts, or exposure to violence or crisis environments. Without intervention, episodic acute stress may contribute to long-term psychological distress.

Stress vs Burnout

Burnout and stress are often used interchangeably but it should be noted that they are two separate concepts. Burnout is prolonged stress in situations that people often have lesser control over. However stress is the body’s physiological response to a demanda.

Stress does not always have to be negative, it can be influential in motivating people as well.  Burnout may require long term strategies and tools to reduce its negative consequences. However, in order to reduce stress, certain relaxation techniques and mindfulness practices might also do the trick. Burnout occurs as a result of chronic, long-term stress and thus can also cause emotional distress in individuals. Read here to know What is Burnout?

Causes

  • Major life transitions
  • Loss of a loved one
  • Relationship breakdowns
  • Physical illness or injury
  • Exposure to traumatic events
  • Academic or occupational pressure

Signs and Symptoms

  • Physical fatigue
  • Changes in appetite
  • Headaches
  • Irritability and mood swings
  • Anxiety and restlessness
  • Social withdrawal
  • Elevated blood pressure
  • Skin problems such as acne
  • Difficulty sleeping or insomnia

Stress can impact an individual in various ways, including:

  • Physical symptoms: Prolonged stress can lead to physical symptoms such as headaches, muscle tension, fatigue, and digestive issues.
  • Emotional symptoms: Stress can also lead to emotional symptoms such as anxiety, irritability, mood swings, and depression.
  • Behavioural changes: An individual experiencing stress may also exhibit behavioural changes such as increased alcohol or drug use, overeating or undereating, and social withdrawal.
  • Interpersonal problems: Stress can also impact an individual's relationships with others, leading to conflicts, communication breakdowns, and feelings of isolation.
  • Chronic health conditions: Prolonged stress has been linked to various chronic health conditions such as high blood pressure, heart disease, and diabetes.

Treatment

Mindfulness based stress reduction (MBSR):

Mindfulness based stress reduction is a type of therapeutic program that involves using mindfulness meditation practices as a form of stress management. The goal of this technique is to guide the attention of the person towards the present and reduce distractions or worries regarding past decisions. In a particular session of MBSR, a certified instructor would educate the client regarding a particular mindfulness technique which would be practiced over the course of the next few sessions. The aim of MBSR is to alleviate stress by focusing attention on the present moment to bring a sense of calm. MBSR is a complementary practice and is often used to support other forms of therapy. 

Self-Care Routines:

Engaging in self-care activities—such as walking, hiking, exercising, or reading—can help individuals detach from sources of stress and reconnect with their surroundings. These activities also offer an opportunity to disconnect from digital screens and restore balance to the nervous system by spending time in nature.

Progressive Muscle Relaxation (PMR):

PMR is a technique that involves tensing and then relaxing specific muscle groups throughout the body. By systematically releasing muscle tension, the individual experiences a physical sense of relaxation that can counteract the physiological effects of stress.

Cognitive Behavioral Therapy (CBT):

Cognitive Behavioral Therapy would be particularly helpful for alleviating stress. In a particular session of CBT, the therapist would initially get to know the client’s thoughts and emotions that influence the amount of stress they are prone to take. Based on the client’s initial assessment of their thoughts and coping behaviors to stress, the therapist then provides better resources and relaxation techniques which challenge the existing thoughts of the client and subsequently help alleviate stress.

Conclusion: Stress is a normal part of life, but when left unchecked, it can take a toll on your health. With the right coping tools, you can reduce its impact and return to a more balanced and fulfilling daily life.

Related Resources: If stress is affecting your everyday life, access these resources to help alleviate your stress:

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