At some point in our lives, everyone experiences stress.
However, what might be stressful to one person may not be the same for the other.
Everyone might also have their own method of dealing with stress. Many factors, ranging from personality to support system, will influence the intensity and duration of the stress response.
Although stress may often feel unpleasant, it can be managed and there are ways how to do it.
However, in some cases if it’s not manageable, it could turn into an acute or chronic stress disorder.
Let’s See What Is Stress?
Stress is the body’s natural response to a stressor. A stressor is a trigger that can create physical, emotional, or mental distress and pressure.
To put it in another way, stress is a bodily experience and a sense of being overwhelmed and unable to cope with the pressures imposed by a stressor.
Your bodily and emotional responses serve a purpose to a stressor. In a dangerous circumstance, for example, the stress causes your body to go into “fight or flight” mode.
Your body and brain are doing everything they can to maximize the chances of surviving that were perceived as a real threat while you’re in this increased state of alert.
We shall notice that some may also experience stress as a result of situations that aren’t life-threatening, such as work deadlines or school tasks.
When stress is properly controlled in these situations, it can help you be more focused to achieve your goals, although this doesn’t happen with everyone.
Eustress is the term used when stress has the potential for a beneficial effect.
When, on the other hand, stress leads you to feel overwhelmed and unable to cope, mental health professionals refer to it as distress. Distress can affect your mental health and sense of well-being in the short and long term.
The Impact Of Distress On Your Mental Health
Negative stress responses are commonly divided into three categories by mental health professionals.
They each have their own signs and symptoms and may vary in duration too.
Acute Stress Disorder (ASD)
Symptoms must last between 3 days and 1 month to be diagnosed with acute stress disorder.
The trigger is usually a traumatic event that results in a strong emotional response.
The following are Signs and Symptoms Of Acute Stress Disorder:
– feeling emotionally detached or numb
– derealization and depersonalization
– flashbacks or recurring images from the traumatic event
– hyper vigilance and constant state of alert
– dissociative amnesia
– anxiety symptoms
For example, after experiencing car accident, you might start:
– avoiding vehicles altogether
– feeling muscle tension when riding in a car
– having nightmares about the car accident
– experiencing panic attacks with or without an evident cause
– If symptoms last for more than a month, a diagnosis of post-traumatic stress disorder (PTSD) is possible.
Episodic Acute Stress Disorder
People who suffer from Episodic Acute Stress Disorder encounter severe and heightened anguish as a result of everyday challenges.
In other words, if you live with this condition, you will have acute and overwhelming stress reactions to relatively minor stressors on a regular basis.
Unlike Acute Stress Disorder, which is triggered by a single traumatic event, Episodic Acute Stress is triggered by a number of stressors – that may not be recognized as such by persons who do not have the illness.
If one have Episodic Acute Stress Disorder, for example, picking what to eat for lunch today could trigger an extreme stress reaction, and later on, thinking about an important report that needs to be submit tomorrow could trigger another.
This is a condition that affects some persons with type A personality. (People with the high-stress levels predisposing them to coronary disease were classified as type A).
Symptoms of Episodic Acute Stress Disorder may include:
– irritability and poor anger management
– heart palpitations and shortness of breath
– muscular stiffness and pain
– panic attacks and other signs of anxiety
– chronic illnesses
Chronic stress
Stress responses, when left unchecked, can develop into a chronic illness like generalized anxiety disorder.
Stress keeps your neurological system on high alert. Your cortisol and adrenaline levels are constantly coursing at higher levels, and your body and mind don’t get the opportunity to relax.
While Acute and Episodic stress symptoms will fade over time, chronic stress will keep the sympathetic nervous system in a heightened state for an indefinite period of time.
Chronic stress can be triggered by a variety of factors, including chronic sickness, abuse, racism, and a lack of relaxation and sleep.
Some signs and symptoms of chronic stress include:
– difficulty sleeping
– frequent headaches
– irritability
– brain fog
– anxiety
– depression
– physical conditions like acid reflux, cardiovascular disease, and cognitive disorders
Stress Factors
There are numerous potential stressors in life. Perhaps you’re running late for an appointment due to traffic, or you’re a new parent who hasn’t received enough sleep in a long time.
To deal with them might be determined by a variety of factors. Because our reactions and interpretations of situations are all different, it varies from person to person.
Yet, here are few important life events that tend to be stressful for everyone:
– death of a spouse
– divorce and marital separation
– marital reconciliation
– imprisonment
– death of a close family member
– major injury or illness
– marriage (if it’s abusive)
– being fired from a job (especially if it happens all of a sudden)
– retirement
– drastic change in the health of a family member
– to some it’s even pregnancy
Extreme life changes, such as a pandemic, for example, may also trigger intense stress reactions in many people.
Contributing Factors
Any event that we come into contact with throughout the day has the potential to trigger a stress reaction.
Various stimuli can trigger different biological stress responses, leading to physical, psychological, or sociological stress.
A single stimulus can sometimes trigger multiple types of stress responses.
If you procrastinated on your work presentation and now find yourself standing in front of your boss unprepared, you might experience all three types of stress at the same time: the physical stress reaction of a stomach ache from nerves; the psychological stress of worrying that this will end your chances at promotion; and the psychological stress of fearing stigmatization for failing to perform to an expected standard.
What Else Could Trigger Stress Responses?
Not everyone reacts the same way to potential stressors. To some, their body may adapt better to fewer hours of sleep, or they may find isolation – relaxing and enjoyable. If this is the case, than their reaction to stressors would not be so intense.
Psychological stress:
– worry
– guilt
– mental health conditions
– attachment style
– grief
Psycho-social stress:
– relationships
– work
– racial discrimination and bullying
Physical stress:
– acute or chronic disease
– injury
– poor nutrition
– lack of quality sleep
Personality also plays an important role in the emotional narrative we craft around stress stimuli.
The intensity with which we react to a situation is also influenced by our genetic composition, past experiences, negative (unhelpful) thinking styles and cognitive distortions, and our tendency to catastrophize.
We must acknowledge, that it is easier to overcome a stressful obstacle if the stressor only occurs once in a while.
For example, when confronted with the same stressor every day, we’re more likely to cope better on day 1 than on the day 82. In other words, the longer we’re exposed to a stressor, the greater the impact it will have on us.
That’s why a strong support system may positively impact overall mental wellness and our ability to manage stress on a daily basis.
Examples of long-term stressors include:
– a toxic, abusive workplace
– a chronic illness
– poverty
– racism and discrimination
– relationship conflict
If for some reason, you are alone in this and have no support system to give you a hand and to help you get up – please feel free to reach out to us.
We would be delighted if you wrote us. We might have suggestions and prayers as support for you as you go through your difficult situations.
We additionally suggest that saying a simple prayer to God Jesus Christ, who is our best Friend in hard times where no one is there to help us, is the best way of support, despite the ones we might have from people.
Asking for a solution to the problem in prayer is the light on the dark path you are walking right now. Such a prayer will lead you to the right people who will understand your heart and thoughts and will help you with resources and the care you need.
We can’t stress enough how important prayer is, especially when asking about having the right people, the honest ones, who seek our good and are the right people who can help us, according to our hearts and character as we go through the difficult times.
Symptoms and Consequences of stress
Effects of acute stress
When your body is exposed to a stressor, your brain and hormones send an alert signal to your body. The hormone epinephrine, sometimes known as adrenaline, is responsible for symptoms such as:
– rapid heart rate
– focused vision and alertness
– tensed muscles
– increased lung capacity
If the stressful situation continues, the body will produce adrenocorticotropic hormone (ACTH), which causes the adrenal glands to release cortisol. Cortisol keeps your body in this high-performance state until the danger has passed.
Sometimes, the body gets so hyped up on cortisol that it can’t switch off its high state of alert, even after the threat is gone.
Effects of Chronic Stress
A body that won’t relax from ACTH and adrenaline, can be impacted psychologically, physically, and emotionally.
Left in high-stress mode, the body may respond by developing more symptoms, which can be physiological, emotional, cognitive, and behavioral.
What are the Emotional and Psychological Symptoms?
– anxiety
– irritability and anger
– changes in mood
– low energy and motivation
– no self-compassion or being harsh toward self
What are the Physiological Symptoms?
– high blood pressure
– increased chance of heart disease due to high blood pressure
– chronic muscle tension
– weight fluctuation
– higher severity of acne
– insomnia
– changes in appetite
– fertility interruptions and irregular periods
– increased risk of type 2 diabetes
– diarrhea or constipation
What are the Cognitive Symptoms?
– learning difficulties
– memory challenges
– cognitive distortions
– poor concentration
– brain fog
– disturbing thoughts
What are the Social and Behavioral Symptoms?
– substance abuse
– relationship conflicts
– social avoidance
– changes in routines
How To Manage Stress?
Stress is inevitable throughout our life, but it can be managed to reduce the chance it affects us in the long term.
Here are few tips to consider to better manage your stress reaction:
1. Take A Walk Somewhere Outside In Nature
It doesn’t have to be somewhere on the mountains. To start coping with stress, you may find any green space, like:
– a bench under a tree
– a park
– a friend’s backyard
When compared to other stress-reduction methods, a research published in Frontiers in Psychology indicated that spending just 20 minutes outside is connected with the greatest drop in cortisol levels.
If you have to walk to your destination, getting outside also has the stress-reducing bonus of some light exercise to help stabilize your sympathetic nervous system.
2. Establish Routines That Are Effective For You.
Change is part of life. Make small moves in developing a stable habit that supports mental well-being. This will help you manage stress more effectively when it comes.
Particularly during moments as we had with the pandemic, when the days may seem long, having healthy habits can help our brains and bodies adjust and reduce stress levels.
Self-care is one of the ways to start with.
Plan your day with useful and self-care routines that will help you feel more positively about yourself. Being compassion is also a good way of coping with stress, especially in difficult times when we tend to be so harsh toward our self, which can make the situation even worst.
3.Turn Off Any Blue Screens (Especially The Phone)
Is your phone a tool that serves you, or are you addicted to scrolling?
In some studies has been shown that overuse of cell phones has been linked to higher levels of stress, as well as depression and anxiety symptoms.
Set time restrictions on how much time you spend on your phone, especially before bedtime.
Shutting the phone down 30 minutes before bedtime has been shown to improve the quality of sleep, working memory, and positive emotions during the day.
4. Become Aware Of Your Stress Triggers To Better Prepare Yourself
You know what can push your buttons. It may be overdue bills or setting up a doctor’s appointment.
If there is any problem like fear of going to the doctor alone, please call your closest friend or someone who cares for you to accompany you.
Also, ignoring unpleasant tasks may feel easier than confronting them at the moment. But out of sight doesn’t always mean out of mind, and not resolving things as they arise could clutter your mind with stress.
Developing a systematic approach to areas of your life that cause routine stress may leave you feeling lighter and more prepared.
Keeping a calendar planner of the tasks that are necessary to be done on time is also a good approach to manage your time and save you from a lot of stress.
Keep your habit in accomplishing them on time.
If, for some reason you are not able to finish everything on time please remember to be gentle toward yourself.
When should you seek help?
We understand that this information can be overwhelming for some of you who are already going through difficult times.
It’s okay to have bad days sometimes and even if you know how to cope with stress, there are times when stressors have a stronger impact on you.
That’s why It is okay to ask for help. The sooner you do it, the better and faster recovery you’ll have.
If stress is interfering with your daily life, it may be time to seek professional assistance.
If you’re suffering from signs of Acute Stress Disorder, as mentioned before in this article, it’s very crucial to seek help. This is our recommendation because getting the treatment you need can help you manage stress before it has a negative influence on other areas of your life.
We recommend a great therapist and a counselor, so if you are interested to know more please write us via the About Bloogit, with the words: “Hey, I wanna know more about the counselor you are recommending on your site,” and we’ll get back at you as soon as possible.
Conclusion
Stress is a normal, biological reaction to life’s difficulties. However, some of these obstacles may cause us to respond more strongly, resulting in severe and long-term problems.
All types of stress can be managed. If you’re having a difficult time dealing with stressors or have experienced a traumatic event, consider reaching out to a mental health professional.
If there are any other questions, don’t hesitate to let us know in the comments below, or write us via About Bloogit page.
