A guide to understanding stress

Stress is often viewed negatively, but a comprehensive understanding of its dynamics and various forms can greatly enhance our ability to manage it. Recognising the different types of stress is essential for effective management.

What is Stress? 

Stress refers to the body’s response to perceived demands or threats, which can be physical (like illness or fatigue) or psychological (such as job pressures or personal conflicts). This response includes a range of physical and mental reactions that help us cope with challenges. It’s important to note that stress arises from external factors and individual perceptions and reactions, making it a unique experience for each person.

Acute vs. Chronic Stress 

Acute stress

This type of stress is immediate and often short-lived, triggered by demands from the recent past or anticipated future challenges. While it can be invigorating in moderation, excessive acute stress can become overwhelming.

Chronic stress

In contrast, chronic stress lasts longer and can have detrimental effects. It stems from persistent issues that seem unresolvable, such as ongoing financial difficulties, unhappy relationships, or health concerns.

Stressors

At the heart of our discussion on stress, it’s crucial to distinguish clearly between stressors—the specific triggers that initiate a stress response—and the stress response itself, which encompasses how our body and mind react to those triggers.

Stressors: The catalysts of stress stressors are diverse and multifaceted. They can be psychological, stemming from mental or emotional challenges like deadlines, competitive environments, or interpersonal conflicts. These stressors can evoke a deep sense of urgency or anxiety as we struggle to meet expectations or resolve personal issues.

On the other hand, stressors can also be physical. These include factors like illness, injury, or demanding physical tasks. Physical stressors challenge our body's stamina and resilience, forcing it to adapt and recover.

Whether psychological or physical, stressors prompt our brain to initiate a series of biochemical reactions, commonly known as the 'fight or flight' response. This response prepares our body to confront or escape the challenge. This is achieved by releasing stress hormones like cortisol and adrenaline, which increase heart rate, elevate blood sugar levels, and enhance our senses.

Stress: The body and mind’s response is a complex, systemic reaction involving multiple systems within our body. The central nervous system (CNS) plays a pivotal role by perceiving stressors and coordinating the response across the body. The CNS's activation leads to heightened alertness and readiness to respond, which can be beneficial in acute situations but detrimental if the stress becomes chronic.

Chronic stress keeps the body in a constant state of alert, leading to wear and tear on bodily systems. It can disrupt sleep, weaken the immune system, and increase the risk of numerous health issues, including heart disease, depression, and obesity.

Physiological responses

Some of the most common physiological responses to stress include:

Heart

When stressed, the body activates the sympathetic nervous system, part of the "fight or flight" response. This results in the release of adrenaline, which increases the heart rate and causes the coronary blood vessels to dilate. The dilation of these vessels increases blood flow to the heart, enabling it to pump more blood to meet the body’s heightened demands during stress.

Circulation

In response to stress, the body adjusts blood flow to prioritise muscles over digestion. Blood vessels that supply the skeletal muscles dilate, allowing more blood to reach these muscles preparing the body for rapid physical action. Conversely, vessels that serve less immediately vital functions, like those aiding digestion, constrict. This redistribution of blood flow helps the body focus energy on crucial areas for immediate survival.

Lungs

Stress triggers a rise in respiration rate to increase oxygen intake, essential for enhanced muscle function and alertness. The lungs expand and contract more rapidly to facilitate this increased oxygen flow to the bloodstream, delivering more oxygen to the brain and muscles. This process is crucial for maintaining physical and mental readiness to address the stressor.

Liver

The liver plays a crucial role during stress by increasing the conversion of glycogen (stored glucose) to glucose. This process is stimulated by the hormone cortisol, released from the adrenal glands during stress. The resultant spike in blood glucose levels ensures that more energy is readily available to various parts of the body, particularly the brain and muscles, which may require quick energy for immediate actions.

Skin

Stress affects the skin's blood flow dramatically. The skin may become pale or flushed as blood is redirected from the surface of the skin to the muscles and other vital organs. This response is part of the body's effort to prioritize blood flow towards the core and vital organs, enhancing the body's ability to respond to a threat. Also, stress can activate sweat glands in the skin, helping regulate body temperature during stressful events.

Psychological responses

Some of the most common psychological responses to stress include:

Selective Attention

Stress typically causes a narrowing of attention, focusing the mind on the most immediate threats. This concentration can help block out extraneous information and concentrate resources on dealing with the current situation, but it can also lead to missing subtle cues in the environment that might be helpful.

Emotional Responses

The emotional landscape during stress can be intense and varied. Common feelings include fear, anxiety, irritability, and even anger, all of which can alter decision-making processes and interpersonal interactions.

Cognitive Appraisals

This involves personal interpretations of the situation and the physical sensations experienced during stress. How individuals appraise these can significantly influence their overall psychological response. For example, seeing a rapid heartbeat as a sign of an impending heart attack can escalate anxiety and stress, whereas interpreting it as a normal response to a challenge might reduce anxiety.

Rumination and Worry

Stress can lead to persistent rumination or worry about the stressor, potential outcomes, and implications, exacerbating the stress response and contributing to a longer-term psychological impact.

Fear of Losing Control

In response to stress, individuals might fear that they are losing control over themselves or the situation. This can lead to further anxiety or panic, particularly in those predisposed to anxiety disorders.

Avoidance Behaviour

Psychologically, stress can induce avoidance behaviour, where the individual avoids the stressor or similar situations. While this can provide short-term relief, it may prevent long-term adaptation and problem-solving.

Effective strategies to manage stress

Breathe 

Breathwork is a highly effective technique for managing stress, utilizing intentional control of breathing to influence a person's mental, emotional, and physical state. By focusing on deep, rhythmic breathing, individuals can activate their body's natural relaxation response, which counteracts the heightened stress response commonly associated with the 'fight or flight' reaction. This practice helps slow the heart rate, reduce blood pressure, and promote a sense of calm throughout the body.

Rethink Stress as a Motivator

Instead of viewing stress negatively, consider it a catalyst for problem-solving. Seeing stress as a manageable and normal reaction can diminish its adverse effects. The objective is to control stress levels rather than trying to remove stress from your life completely.

Discussing Stress Can Be Therapeutic

Merely discussing what's causing your stress, even without immediate solutions, can activate hormonal responses that mitigate stress's harsher emotional impacts. Conversations with those close to you are constructive during busy times.

Tackle Smaller Tasks First

You can start with less daunting tasks to avoid the overwhelmingness of a long to-do list. Clearing these smaller items efficiently can help declutter your mind, allowing you to address more significant challenges with a clearer head.

Maintain Fundamental Self-Care

Neglecting basic self-care can exacerbate stress, creating a vicious cycle. Prioritise fundamental needs like nutrition, regular sleep, physical activity, and overall wellness to avoid stress.

Put Stressors into Context

Sometimes, immediate concerns may seem more significant than they truly are. Step back to evaluate the real significance of these stressors over the long term. Documenting your thoughts on these stressors can help cultivate a more balanced viewpoint.