Stress

Stress is your body’s natural response to changes and challenges. While everyone experiences it, and some stress can even be helpful, too much stress over a long time can harm both your physical and mental health.

Table of contents

• What is stress?
• Types of stress
• How stress affects your body
• Signs and symptoms of stress
• What causes stress?
• Who is affected by stress?
• Managing stress
• When to seek help

What is stress?

Stress is a natural human reaction that happens to everyone. It can be defined as a state of worry or mental tension caused by a difficult situation.^[2] When you experience changes or challenges, your body produces physical and mental responses. That’s stress.^[1]

In fact, your body is designed to experience stress and react to it. Stress responses help your body adjust to new situations. Stress can be positive, keeping you alert, motivated and ready to avoid danger.^[1] For example, if you have an important test coming up, a stress response might help your body work harder and stay awake longer.^[1]

Stress is a natural human response that prompts us to address challenges and threats in our lives. Everyone experiences stress to some degree. The way we respond to stress, however, makes a big difference to our overall well-being.^[2]

But stress becomes a problem when stressors (things that cause stress) continue without relief or periods of relaxation.^[1] When stress lasts for a long time, it may harm your health.^[7]

Types of stress

There are three main kinds of stress: acute, episodic acute and chronic.^[1]

Acute stress is short-term stress that comes and goes quickly. It can be positive or negative. It’s the feeling you get when you slam on the brakes or ski down a steep slope. Everyone experiences acute stress from time to time.^[1][7]

Episodic acute stress is when you experience acute stress on a regular basis. With this kind of stress, you don’t ever get the time you need to return to a calm, relaxed state. Episodic stress frequently affects people working in certain professions, like healthcare providers.^[1]

Chronic stress is long-term stress that goes on for weeks or months. You may experience chronic stress due to marriage troubles, issues at work or financial problems.^[1][7] It’s important to find ways to manage chronic stress because it can lead to health issues.^[1]

How stress affects your body

Your body’s autonomic nervous system (the system that controls automatic body functions) controls your heart rate, breathing, vision changes and more. Its built-in stress response—the “fight-or-flight response”—helps your body face stressful situations.^[1]

When you feel threatened, challenged, or overwhelmed, your body does its best to prepare itself. This stress reaction has often been called the “fight, flight, or freeze response.” It is an automatic, physical reaction to a challenge or potential threat.^[5]

The stress reaction may cause a physical response. Your heart rate increases, your breathing rate rises, your brain becomes intensely focused, and your muscles prepare to act.^[5] These responses are survival functions but can also be useful in other situations, like when preparing to compete in an athletic event, about to take a test, or heading into a job interview.^[5]

It’s important to remember that our body’s stress response was not designed to be “on” all the time.^[5] When you have long-term (chronic) stress, continued activation of the stress response causes wear and tear on your body.^[1] Prolonged triggering of the stress response can cause a variety of physical and mental health issues, some of which can be very serious.^[5]

Over time, long-term stress can put you at risk for health problems, including high blood pressure, heart disease, diabetes, obesity, depression or anxiety, skin problems such as acne or eczema, and menstrual problems.^[7] Some research has also linked long-term stress to gastrointestinal conditions like Irritable Bowel Syndrome (IBS) or stomach ulcers and conditions like cardiovascular disease.^[4]

Signs and symptoms of stress

Stress can cause physical, psychological or behavioral symptoms.^[1] You may not realize these symptoms are caused by stress.^[7]

Physical symptoms

Physical symptoms of stress may include:^[1]

• Aches and pains
• Chest pain or a feeling like your heart is racing
• Exhaustion or trouble sleeping
• Headaches, dizziness or shaking
• High blood pressure (hypertension)
• Muscle tension or jaw clenching
• Stomach or digestive problems
• Trouble having sex
• Weakened immune system

Other physical reactions can include nausea, indigestion, digestive problems such as constipation, bloating or diarrhea, shallow breathing or hyperventilating, sweating, and heart palpitations.^[4]

Psychological symptoms

Stress can lead to emotional and mental (psychological) symptoms, like:^[1]

• Anxiety or irritability
• Depression
• Panic attacks
• Sadness

When stressed, you may also feel worried, angry, aggressive, afraid, frustrated, or unable to focus.^[4] You may experience trouble concentrating and making decisions.^[6]

Behavioral symptoms

Often, people with chronic stress try different things to cope. And some of those things are habit-forming and can have an impact on your health. These may include:^[1]

• Alcohol use disorder
• Gambling disorder
• Overeating or developing an eating disorder
• Participating compulsively in sex, shopping or internet browsing
• Smoking
• Substance use disorder

You might also withdraw from other people or snap at them, be indecisive or inflexible, be tearful, have problems getting to sleep or staying asleep, experience sexual problems, smoke, drink alcohol or take drugs more than usual.^[4] If the stress is long-lasting, you may notice your sleep and memory are affected, your eating habits change, or you feel less inclined to exercise.^[4]

Stress rash

Stress rashes often appear as pink or discolored, raised bumps called hives. Hives are welts that can develop and swell on the surface of your skin. They can itch, burn and even hurt. Hives are usually an allergic reaction to something, like certain kinds of foods, fabrics or chemicals. But sometimes, stress can trigger an outbreak.^[1]

Stress rashes are more common in females, and they affect people in their 20s, 30s and 40s most often. But they can also affect anyone.^[1]

What causes stress?

Many things can lead to stress: bereavement, divorce or separation, losing a job or unexpected money problems. Work-related stress can also have a negative impact on your mental health.^[4] Even positive life changes, such as moving to a bigger house, gaining a job promotion or going on holiday, can be sources of stress.^[4]

It is natural to feel stressed in challenging situations such as job interviews, school exams, unrealistic workloads, an insecure job, or conflict with family, friends or colleagues.^[2] Common causes of short-term stress include having a lot to do in a short amount of time or feeling rushed, being in a situation that feels out of your control, preparing for a work or school presentation or a job interview, and having an argument.^[20]

Common causes of long-term stress include having problems at work or at home, having money problems, managing a long-term illness, taking care of someone with an illness, dealing with the death of a loved one, and trauma from an experience like a car accident, war, or natural disaster.^[20]

Stress tends to be widespread during events such as major economic crises, disease outbreaks, natural disasters, war, and community violence.^[2]

Who is affected by stress?

All of us can experience stress. Everyone responds differently to stressful situations. Coping styles and symptoms of stress vary from person to person.^[2] Some people seem to be more affected by stress than others. For some people, getting out of the door on time each morning can be a very stressful experience, whereas others may be less affected by a great deal of pressure.^[4]

Our ability to cope can depend on our genetics, early life events, personality and social and economic circumstances.^[4] Some people are more likely to experience stressful situations than others. For example:^[4]

• People with a lot of debt or financial insecurity are more likely to be stressed about money
• People from minority ethnic groups or who are LGBTQIA+ are more likely to be stressed about prejudice or discrimination
• People with disabilities or long-term health conditions are more likely to be stressed about their health or the stigma associated with them

For many people stress reduces over time as the situation improves or as they learn to cope emotionally with the situation.^[2]

Managing stress

If you’re feeling stressed, there are things you can try to feel less tense and overwhelmed.^[4] Learning to cope in a healthy way can help reduce your stress. Taking small steps in your daily life to manage stress can have a big impact.^[6]

Recognize and understand your stress

If you’re stressed, the first step to feeling better is to identify the cause.^[16] Connecting the physical and emotional signs you’re experiencing to the pressures you face is important. Don’t ignore physical warning signs such as tense muscles, tiredness, headaches or migraines.^[4]

Think about what’s causing your stress. Sort them into issues with a practical solution, things that will get better with time and things you can’t do anything about.^[4]

Take control and make a plan

Take control by taking small steps towards the things you can improve. Make a plan to address the things that you can. This might involve setting yourself realistic expectations and prioritising essential commitments.^[4] If you think you cannot do anything about your problem, your stress can get worse. That feeling of loss of control is one of the main causes of stress and lack of wellbeing.^[16]

Take care of your mind

Taking care of your mental health is an important part of stress management:^[6]

• Take breaks from news and social media. It is good to be informed, but constant information about negative events can be upsetting
• Make time to unwind. Take deep breaths, stretch, or meditate
• Keep a journal
• Spend time outdoors either being active or relaxing
• Try to do some other relaxing activities you enjoy
• Practice gratitude daily. Remind yourself of specific things you are grateful for and write them down. Gratitude may be the best kept secret to help reduce stress and feel better. Practicing gratitude every day can improve your physical and emotional well-being

During meditation, you focus your attention and quiet the stream of jumbled thoughts that may be crowding your mind and causing stress.^[8] Look for the positives in life, and things for which you’re grateful. Try writing down 3 things that went well, or for which you’re grateful, at the end of every day.^[16]

Take care of your body

Your physical health plays an important role in managing stress:^[6]

• Get enough sleep. Go to bed and wake up at the same time each day to help you sleep better. Adults need 7 or more hours per night
• Move more. Staying physically healthy can improve your emotional well-being. Every little bit of physical activity helps. Almost any form of physical activity can act as a stress reliever. Physical activity can pump up your feel-good endorphins and other natural neural chemicals that boost your sense of well-being
• Eat healthy. Have fruits and vegetables, lean protein, whole grains, and low-fat or no-fat dairy. Limit foods with unhealthy fats, salt, and added sugars. Eating a healthy diet is an important part of taking care of yourself
• Limit alcohol intake. Choose not to drink, or drink in moderation on days you drink alcohol
• Avoid using illegal drugs or prescription drugs in ways other than prescribed
• Avoid smoking, vaping, and the use of other tobacco products
• Continue with regular health appointments, tests, screenings, and vaccinations

Some people may deal with stress with unhealthy habits. These may include drinking too much caffeine or alcohol, smoking, eating too much, or using illegal substances. These habits can harm your health and increase your stress levels.^[8]

Connect with others

A good support network of colleagues, friends and family can ease your troubles and help you see things in a different way.^[16] Talk with people you trust about your concerns and how you are feeling. Connect with your community-based or faith-based organizations.^[6]

Evidence shows that people who help others, through activities such as volunteering or community work, often become more resilient. If you don’t have time to volunteer, try to do someone a favour every day.^[16]

Have “me time” and challenge yourself

Many of us work long hours, meaning we often don’t spend enough time doing things we really enjoy. It’s important to take some time for socialising, relaxation or exercise. You could try setting aside a couple of nights a week for some quality “me time” away from work.^[16]

Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, can help build confidence. This may help you deal with stress. It can also make you want to do things and be active.^[16]

Accept what you can’t change

Changing a difficult situation isn’t always possible. Try to concentrate on the things you do have control over. For example, if your company is making redundancies, you could focus on the things that you can control, such as looking for a new job.^[16]

When to seek help

Most of us manage stress well and continue to function. If we have difficulties coping with stress, we should seek help from a trusted health-care provider or from another trusted person in our community.^[2]

Contact your health care provider if you feel overwhelmed by stress, or if it is affecting your health. Also contact your provider if you notice new or unusual symptoms.^[7] Reasons you may want to seek help are:^[7]

• You have feelings of panic, such as dizziness, rapid breathing, or a racing heartbeat
• You are unable to work or function at home or at your job
• You have fears that you cannot control
• You are having memories of a traumatic event

Your provider may refer you to a mental health provider. You can talk to this professional about your feelings, what seems to make your stress better or worse, and why you think you are having this problem. You may also work on developing ways to reduce stress in your life.^[7]

If you or someone you know is thinking about suicide, call or text 988 or chat 988lifeline.org. You can also call 1-800-273-8255 (1-800-273-TALK). The 988 Suicide and Crisis Lifeline provides free and confidential support 24/7, anytime day or night.^[7]