In psychology, stress is a feeling of emotional strain and pressure. Stress is considered as a type of psychological pain. Small amounts of stress may be desired, beneficial, and even healthy. Positive stress helps improve athletic performance. It also plays a factor in motivation, adaptation, and reaction to the environment. Excessive amounts of stress, however, may lead to bodily harm. Stress can increase the risk of strokes, heart attacks, ulcers, and mental illnesses such as depression and also aggravation of a pre-existing condition.
What is the exact definition of psychological stress?
Psychological stress is a term which donates the processes believed to contribute to a variety of mental and physical conditions. Stress affects us psychologically as well as physically. Despite widespread interest in the construct and its consequences for health and well-being, there is little consensus on definitions for psychological stress. Three perspectives for defining and studying psychological stress are reviewed with respect to their history, development, and current status. The three perspectives on psychological stress differ in terms of the relative emphasis each places on the environment, the organism, and the interaction between organism and environment over time.
Types of Stress
Understanding stress can help us know more quickly when we need help. Stress is our built-in response to danger, a surge in hormones as we choose between fighting, fleeing, or freezing. The danger may be real or imagined, immediate or farther away; our bodies don’t know the difference.
According to the American Psychological Association, there are three types of stress, the three types of stress acute stress, episodic acute stress, and chronic stress. These can all make us feel out of sorts or even ill, but chronic stress is often ignored.
1. Acute Stress. We all know the feeling when we are behind on a seemingly all-important deadline and then we get a call from our child’s school asking us to come by or we barely miss a serious car accident.
Our heart might race and our blood pressure might rise. Our sense of emergency might trigger a migraine or even chest pain.
What are the possible symptoms of Acute Stress?
Other possible symptoms of acute stress include
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irritability
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anxiety
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sadness
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back pain
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and gut problems
These may appear for a short time and subside when the stress eases. Our minds may extend acute stress. A recent argument may replay in our mind, keeping us up at night. Or we might keep worrying about the future, a deadline ahead. We might benefit from learning techniques to calm our mind, but stress isn’t interfering with our relationships or career.
What are the causes of acute stress?
People can develop acute stress after experiencing one or more traumatic events. A traumatic event can cause significant physical, emotional, or psychological harm.
Among others, possible traumatic events can include:
- the death of a loved one
- the threat of death or serious injury
- natural disasters
- motor vehicle accidents
- sexual ■■■■■■■, rape, or domestic abuse
- receiving a terminal diagnosis
- surviving a traumatic brain injury
Risk factors of Acute Stress
A person can develop acute stress at any point in their life. However, some people may have a higher risk of developing this condition.
Factors that can increase an individual’s risk of developing acute stress include:
- previously experiencing, witnessing, or having knowledge of a traumatic event
- a history of other mental health disorders
- a history of dissociative reactions to past traumatic events
- being younger than 40 years old.
Diagnosis
A doctor or mental health professional can diagnose acute stress. They will ask questions about the traumatic event and the person’s symptoms.
To diagnose acute stress disorder, a healthcare professional will also rule out other possible causes, such as:
- other psychiatric disorders
- substance use
- underlying medical conditions
Treatment for Acute Stress
Treatment options for Acute stress may include:
- Cognitive behavioral therapy (CBT). Doctors usually recommend cognitive behavioral therapy as the first-line treatment for people with acute stress. CBT involves working with a trained mental health professional to develop effective coping strategies.
- Mindfulness. Mindfulness-based interventions teach techniques for managing stress and anxiety. These can include meditation and breathing exercises.
- Medications. A healthcare professional may prescribe antidepressants or anticonvulsants to help treat a person’s symptoms.
Prevention
It is not always possible to avoid experiencing traumatic events. However, there are ways to reduce the risk of developing acute stress afterward.
These can include:
- consulting a doctor or mental health professional following a traumatic event
- seeking support from family and friends
- getting treatment for other mental health disorders
- working with a behavioral coach to develop effective coping mechanisms
- getting preparation training if a person’s job involves a high risk of exposure to traumatic events
Summary
Acute stress disorder is not an uncommon condition, and it can occur after a person experiences a traumatic event. People whose occupation exposes them to traumatic events have a higher risk of developing acute stress disorder.
Treatment aims to reduce symptoms and help a person develop effective coping strategies. Options include CBT, mindfulness techniques, and medications.
Reaching out to friends, family, and community support groups can also help a person process their feelings and move on with their life following a traumatic event.
Episodic acute stress. Some people experience mini-crises regularly and live in a state of tension. They may be taking on too much or simply be overburdened by their lives. If people tend to worry, their body will be tense or angry.
The symptoms are similar but occur more often and accumulate.
In modern life, we often can’t take big, immediate actions to solve our problems. Instead, we can take small steps that build up over time.
We might need to spend more time getting physical exercise while rethinking our finances in case we need to quit. We might need the help of a therapist to change our circumstances or our responses to them.
Over time, a pattern of episodic acute stress can wear away at your relationships and work.
That risk is greater if we turn to unhealthy coping strategies like binge drinking, overeating, or clinging to bad relationships. Many people also slowly give up pursuing pleasurable activities or meaningful goals.
If poorly managed, episodic acute stress can contribute to serious illnesses like heart disease or clinical depression.
Chronic stress. This is the grinding stress that wears people down over the years. It arises from serious life problems that may be fundamentally beyond our control: poverty, war, or racism.
The demands are unrelenting and we don’t know when they will stop. We get by day by day.
If a person had a traumatic childhood, he may experience life as chronically stressful even when the surface appears okay. He believes he is perpetually threatened by poverty or illness even when this is untrue.
Whether the cause lies in a person’s mindset or difficult circumstances, many people stop fighting for change and begin to accommodate chronic stress.
What are the symptoms of chronic stress?
Chronic stress affects the whole body. It can have several physical or psychological symptoms, which can make functioning on a daily basis more challenging.
The type and severity of symptoms vary considerably from person to person.
Signs and symptoms of chronic stress may include:
- frequent infections or illnesses
- irritability, which can be extreme
- nervousness
- fatigue
- a perceived loss of control
- difficulty concentrating, or an inability to do so
- rapid, disorganized thoughts
- difficulty sleeping
- digestive problems
- changes in appetite
- feeling helpless
- low self-esteem
- loss of sexual desire
- headaches
- irritability, which can be extreme
What can be the causes of chronic stress?
Some potential causes of chronic stress may include:
- high-pressure jobs
- challenging relationships
- financial difficulties
Chronic stress puts pressure on the body for an extended period. This can cause a range of symptoms and increase the risk of developing certain illnesses.
Health Consequences of Chronic Stress
Over long periods, chronic stress can contribute to the development of a range of physical and mental disorders, including:
Chronic stress can contribute to high blood pressure.
- sexual dysfunction
- heart disease
- high blood pressure
- diabetes
- post-traumatic stress disorder, or PTSD
- obesity
- a weakened immune system
- autoimmune diseases
- gastrointestinal disorders
- skin irritation
- respiratory infections
- schizophrenia
- insomnia
- burnout
- depression
- anxiety disorders
Common Psychological Effects of Stress
Indeed, stress symptoms can affect our body, our thoughts and feelings, and your behavior. Being able to recognize common stress symptoms can help you manage them. Stress that’s left unchecked can contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes.
| On our body | On our mood | On our behavior |
|---|---|---|
| Headache | Anxiety | Overeating or undereating |
| Muscle tension or pain | Restlessness | Angry outbursts |
| Chest pain | Lack of motivation or focus | Drug or alcohol misuse |
| Fatigue | Feeling overwhelmed | Tobacco use |
| Change in sex drive | Irritability or anger | Social withdrawal |
| Stomach upset | Sadness or depression | Exercising less often |
How to manage stress?
Chronic stress can seem overwhelming, and a person may feel unable to regain control over their life.
However, a number of strategies can help to reduce stress levels and improve well-being.
Some methods for managing stress may include:
- Understanding the signs and symptoms of stress . These indications can vary, but if a person can recognize their own signals of stress, they will be better able to manage them.
- Speaking to friends and family . Friends and family can provide emotional support and the motivation to take action.
- Identifying triggers . It is not always possible to avoid triggers of stress. However, taking note of specific triggers can help a person to develop coping and management strategies, which may involve reducing exposure.
- Exercising regularly . Physical activity increases the body’s production of endorphins, which are chemicals that boost the mood and reduce stress. Exercise can involve walking, cycling, running, working out, or playing sports.
- Trying mindfulness . People who practice this form of meditation use breathing and thought techniques to create an awareness of their body and surroundings. Research suggests that mindfulness can have a positive impact on stress, anxiety, and depression.
- Improving sleep quality . Getting too little sleep or sleep of poor quality can contribute to stress. Try to get at least 7 hours every night, and set regular times for going to sleep and waking up. Avoid caffeine, eating, and intense physical activity in the hours before bed.
It can also help to unwind before sleeping, by listening to music, reading a book, taking a warm bath, or meditating, for example.
Treatment
If strategies are not helping, it is important to see a healthcare professional for advice and support. A doctor may recommend psychological therapy, such as cognitive behavioral therapy (CBT).
One established aim of CBT is to help people deal with chronic stress. In structured sessions, a therapist works to enable a person to modify their behaviors, thoughts, and feelings concerning stressors.
CBT can also help a person develop tools and coping mechanisms to manage stress responses.
Sometimes, a doctor recommends medications to help treat some symptoms of chronic stress. For example, they may prescribe antidepressants to treat anxiety or depression. For people with trouble sleeping, doctors may prescribe sedatives.
Frequently asked question:
- How does stress affect the mind and body?
Ongoing, chronic stress , however, can cause many serious health problems, including: Mental health problems, such as depression, anxiety, and personality disorders. Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke.
- What are psychological and emotional signs of stress?
Psychological and emotional signs of stress may include:
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Depression or anxiety.
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Anger, irritability , or restlessness.
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Feeling overwhelmed, unmotivated, or unfocused.
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Trouble sleeping or sleeping too much.
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Racing thoughts or constant worry.
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Problems with your memory or concentration.
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Making bad decisions.
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What are the examples of life stresses?
Examples of life stresses are:
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The death of a loved one.
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Divorce.
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Loss of a job.
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Increase in financial obligations.
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Getting married.
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Moving to a new home.
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Chronic illness or injury.
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Emotional problems (depression, anxiety, anger, grief, guilt, low self-esteem)
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How do you treat psychological stress?
Following are the ways to manage stress:
- Find a balance.
- Be kind to yourself.
- Lean on the people you trust.
- Keep a journal.
- Eat well-balanced, regular meals.
- Exercise regularly.
- Get plenty of rest.
- Practice relaxation exercises.
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What are the consequences of long-term stress?
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Mental health problems , such as depression, anxiety , and personality disorders.
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Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke.
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Obesity and other eating disorders.
Conclusion
Indeed, Symptoms of stress can affect our body, our thoughts and feelings, and our behavior. Being able to recognize common stress symptoms may help us manage them. Stress that is left unchecked may contribute to many health problems, such as high blood pressure, heart disease, obesity and diabetes.
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