From time to time, stress is a common experience for everyone, but if it persists over an extended period and becomes chronic stress, it can have negative effects on an individual’s mental well-being and lead to various mental health conditions and medical issues.
What is the definition of stress?
The NHS defines stress as the body’s response to external pressures, making us feel under threat or pressure. Although not classified as an illness, stress can lead to serious health problems.
When stressed, the body releases hormones like cortisol and adrenaline, triggering the “fight or flight” response. While helpful in short bursts, prolonged activation of this response can cause physical and psychological issues. Various situations, including work demands, financial worries, relationship challenges, and traumatic events, can trigger stress.
Types of Stress, Signs, & Symptoms
Stress can manifest through various signs and symptoms, which can be classified as cognitive, emotional, physical, or behavioural. These symptoms can vary in severity, ranging from mild to severe. Severe stress can lead to significant emotional and psychological challenges, such as anxiety and burnout. While some degree of stress can be normal and even beneficial in certain situations, chronic or excessive stress can have negative impacts on a person’s physical and mental health.
Cognitive symptoms may include:
- Difficulty concentrating or thinking
- Difficulty sleeping
- Memory problems
- Negatively impact self-confidence
- Constantly worrying
- Trouble making decisions
Physical symptoms may include:
- Frequent headaches
- Tense muscles
- Stomach issues (e.g. stomach ulcers)
- Nausea
- Low or loss of libido
- Increased or rapid heart rate
- Feeling constantly tired
Emotional symptoms may include:
- Emptiness or numbness
- Loss of interest or pleasure
- Persistent sadness or worthlessness
- Emotional instability or anger
- Appetite changes
- Sleep issues
- Fatigue or low energy
Behavioural symptoms may include:
- Withdrawing from social life
Anxious habits such as nail biting, grinding teeth
Increased consumption of substances, such as caffeine, cigarettes, alcohol or other drugs
Neglect responsibilities at work and with family
Productivity declines
What makes us stressed?
Stress can stem from work pressures, relationship issues, health concerns, and academic challenges, often overwhelming our coping abilities and affecting our mental and physical health. If unmanaged, work-related stress can lead to anxiety, depression, and long-term conditions like heart disease and digestive problems.
Major life changes—such as losing a loved one, divorce, financial struggles, or unexpected job loss—can also trigger intense stress. Surprisingly, even positive events like a promotion, moving house, or going on holiday can be stressful. Recognising these triggers is key to managing stress effectively.
How Does Stress Affect and Impact Mental Health?
Stress can worsen anxiety, depression, and other mood disorders. Traumatic experiences may lead to anxiety disorders, often linked with PTSD, and prolonged stress increases the risk of developing depression. It can also impair focus, decision-making, and daily functioning, leading to irritability, reduced productivity, and a lower quality of life. Left unchecked, chronic stress may cause burnout, emotional exhaustion, and severe mental health issues.
Long-term stress also weakens the immune system and raises the risk of conditions like heart disease, high blood pressure, and diabetes. Recognising and managing stress early is key to protecting both mental and physical health.
Managing and Coping Strategies
Too much stress can make it hard for an individual to cope, leading to them having emotional distress and have feelings of anxiety as well as physical symptoms, such as headaches.
1. Identify your stressors
The first step in managing stress is to identify what triggers it. Keeping a journal or a mental note of what situations or events make you feel stressed can help you identify patterns and take steps to avoid or manage those triggers.
2. Practice stress management and relaxation techniques
There are many techniques you can use to help reduce stress, such as deep breathing, meditation, yoga, or tai chi. Practicing these techniques regularly can help you feel calmer and more centered.
3. Exercising regularly
Physical exercise is a great way to reduce stress and improve your overall mood. Even just a few minutes of exercise each day can make a big difference.
4. Maintain a healthy lifestyle
Eating a healthy diet, getting enough sleep, and avoiding drugs and alcohol can help you manage stress and improve your overall well-being.
5. Connect with others
Spending time with friends and family, or joining a support group, can help you feel more connected and less isolated, which can reduce stress.
6. Seek professional help if needed
When you have feelings of being stressed or you experience a low mood do an activity which re-balances your mind and body. For example, sleeping enough, eating healthy, spending time with loved ones, and engaging in relaxing or enjoyable activities.
7. Practice self-care
When you have feelings of being stressed or you experience a low mood do an activity which re-balances your mind and body. For example, sleeping enough, eating healthy, spending time with loved ones, and engaging in relaxing or enjoyable activities.
Be kind to yourself: Daily life can have a negative impact on your mental health, but try and put things into perspective and try not to be too hard on yourself. You are only one person who is doing the best they can, where a lot of situations are out of your control.
Get professional and confidential support
If you continue to feel overwhelmed and cannot cope with your stress, and are experiencing chronic stress, anxiety or depression, then seeking practical advice from a professional, such as a doctor or therapist, is the first step to helping you feel better.
Resoruces:
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