What Is Stress?

The psychological condition of stress arises when challenges to our physical or emotional well-being (whether actual or perceived) exceed our resources and abilities to cope. The American Psychological Association has identified three different kinds of stress: short-term and acute (e.g., the stress that you feel when you make a presentation in front of a large group or have a tight deadline); episodic (recurring short-term stress); or long-term and chronic (such as extended stress that comes from being in a difficult marriage/intolerable job/living in poverty/experiencing discrimination). Although stress affects people of all ages, genders, and backgrounds, different people handle stress differently due to differing personality traits, available resources, and each person’s unique experience in the world. An event that is perceived as stressful by one person may not even affect another. While a certain amount of stress is unavoidable, it need not be unmanageable.

Is All Stress Bad?

No. Stress can enable you to meet challenges by keeping you focused and alert. In small amounts, stress can help motivate performance, provide endurance to accomplish difficult tasks, and can help you cope with potentially serious or dangerous situations. Our bodies are designed to handle small doses of stress.

When Does Stress Become Problematic?

Stress becomes problematic when one repeatedly overreacts to stressors that are not life threatening (i.e., you are constantly running around in “emergency mode”) or when stressors remain unabated. Put very simply, when a person experiences a threat, the nervous system responds by releasing stress hormones (e.g., adrenaline and cortisol) which prime the body for emergency action. The heart rate increases, breathing quickens, muscles tighten, and blood pressure rises. Adrenaline also triggers the release of glucose and stored fats into the bloodstream, supplying energy necessary for mobilization. This reaction is known as the “fight-or-flight” response and evolved as a survival mechanism. It allows those in dangerous, life-threatening situations to react quickly. When the threat subsides, the body is able to return to its pre-emergency, more normal state of functioning. A more detailed explanation of how the body responds to stress can be found at health.harvard.edu. 
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If stress is not managed or treated, the body is unable to return to a state of equilibrium and is in a state of constant stress. Over time, the effects on the body can be serious and may include: mental health problems; impaired cognitive abilities; cardiovascular disease; problems with respiratory, endocrine, gastrointestinal and nervous systems; high blood pressure; a weakened immune system; diabetes; obesity; and sexual dysfunction.  Click here for a brief explanation of how stress affects the body.

What Are The Symptoms of Stress? 

The first step toward managing stress is to be familiar with its symptoms:

Physical Symptoms	Cognitive Symptoms
Headaches Fatigue/ low energy Gastrointestinal issues including upset stomach, nausea, constipation Insomnia Tense muscles, aches and pains Chest pains/tightness in chest/rapid heartbeat Nervousness (e.g., sweaty palms) Clenched jaw/grinding teeth Frequent illnesses Loss of sexual desire/ability Dry mouth	Constant worrying Racing thoughts Loss of concentration and focus Forgetfulness Impaired judgment Disorganization Pessimism Negative view of self/ negative self-talk ​​ ​​ ​ ​

Emotional Symptoms	Behavioral Symptoms
Mood swings Becoming easily agitated and irritable​ Feeling overwhelmed Feeling depressed Feeling out of control/helpless Feelings of shame/guilt Becoming cynical Decrease in confidence/self-esteem	Inability to relax Overreacting  Poor judgment Decline in work performance Increase in substance use Overeating / loss of appetite Change in sleep patterns Withdrawing from family and friends

                                                                                                             Note: Chart compiled from references listed below.

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How Can Stress be Managed?

Because stress comes from both external (e.g., your job, relationships) and internal (e.g., your health, resilience) factors, and because each person experiences stress differently, there is no universal approach to managing stress.  Following are some general suggestions that can be helpful with more acute and episodic stress: ​

• Identify precisely what is causing your stress. If you can locate the source(s) and trigger(s), you will be better able to manage it.  Try to track your stressors.  

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• Understand how stress affects you.  Not everyone experiences the same symptoms.  It is important to recognize these signals, as this is your body’s way of telling you that something is wrong and needs attention.

 

• Do not deny that you are feeling stressed.  Instead, redirect your energy to what you are doing in that moment and why you are doing it.  Is there a larger goal that you are trying to achieve?  Recall that sometimes stress can motivate performance and increase one’s focus.

 

• Pay attention to how you deal with your stress.  Are you turning to unhealthy behaviors (e.g., substances, smoking, over-eating) as a means to cope?  Try to substitute healthier behaviors instead (e.g., exercising, breathing, meditation, engaging in activities that you enjoy) and implement these changes little by little. 

 

• Avoid toxic people/relationships to the extent possible.  Healthy relationships can serve as “buffers” to stress; toxic people/relationships will deplete you.  If certain relationships cannot be avoided, you may need to learn alternative strategies to engage with these people. 

 

• Stress arises from feeling out of control.  Therefore, it is important to control aspects of a situation that are in your control (e.g., establishing boundaries, both personally and professionally, which could include setting aside times where you do not check your email/phone; prioritizing matters that demand your attention; scheduling time each day to read, exercise or engage in any other activity that calms you). While you cannot control how others behave toward you, you can control your actions and responses.​

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• Do not overschedule yourself.  Yes, FOMO (fear of missing out) is now a recognized “syndrome” and can cause stress.   For a fun read on this topic and how to overcome FOMO, take a look at the following article in Time Magazine titled "This Is The Best Way To Overcome Fear Of Missing Out".    

• Walk away when you are angry and count to 10 before you react.  This will help you calm down and prevent you from saying things that you will wish you had not said (which will only cause more stress).

• Determine if the stress you are feeling is self-imposed.  Stop and ask yourself if the situation is really as bad or urgent as you imagine.    

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• Change your mindset about stress.  When people believe they are in control of a challenging situation, they tend to feel less stressed.  

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• Ask for help when you feel overwhelmed.  At work, this could mean talking with your supervisor (or colleague), who, ideally, should be incentivized to have a work environment that fosters employee well-being and productivity.  Is there any flexibility around deadlines? Are there matters that you can delegate? Try to find (trusted) others with whom you can strategize about how to manage what is on your plate.  This could include learning more effective time-management skills.

 

• Exercise.  Just do it!  Regular physical activity increases the production of endorphins, your body’s natural mood-booster.  Exercise also helps improve self-esteem and sleep.  Even 20 minutes a day can reap benefits.

 

• Learn how to relax.  Deep breathing exercises, meditation, and mindfulness are natural antidotes to stress.  A number of my clients have found that using apps (particularly Headspace) can be an easy and effective way to help manage stress.  The following link from Inc.com lists a number of other apps for stress management. 

 

• Set aside some time each day to unplug and do just one thing that you enjoy.  Whether it’s reading a book, luxuriating in a hot bath, listening to music, or talking to friends, make this a priority. 

 

• Stay well hydrated and eat the right foods.  For a discussion of foods that help contain stress, view this WebMD slideshow on dieting for stress management. 

 

• Get enough sleep. Lack of sleep impairs your ability to regulate your emotions and decreases your overall productivity, focus and concentration.   The following link from The New York Times is a treasure-trove of information about the benefits of sleep and how to get a better night’s sleep. 

 

• Talk to a professional if your stress feels overwhelming.  A counselor can help you better manage your stress and learn healthier ways of coping.​

References:  

American Institute of Stress
Mayo Clinic, Stress Relievers
Mayo Clinic, Stress Symptoms
​National Institute of Mental Health
Web MD, Stress Symptoms