A Comprehensive Guide on Stress: Causes, Effects, and Coping Mechanisms
The IPSOS Mental Health Day 2024 report states that nearly 62% of people feel stressed. The report further claims that the overall stress percentage in women is 66% and in men it’s 58%. A certain amount of stress is ok, but consistent or chronic stress can be threatening to your physical and mental well-being. Given this widespread negative impact of stress on daily life, we have designed this comprehensive guide to help you practice resilience and live a calmer, more fulfilling life.
What is Stress?
The primary players in this “fight-or-flight” mechanism are the stress hormones. Let’s have a detailed look at them.
Cortisol (C₂₁H₃₀O₅)
Cortisol is a primary stress hormone produced by your adrenal glands. It is responsible for increasing your blood sugar level, suppressing the immune system, aiding the metabolism of fat, protein, and carbohydrates, and decreasing bone formation. These actions help the body cope with a perceived threat by mobilizing energy resources and temporarily reducing non-essential functions. Chronically elevated cortisol levels due to prolonged stress can have detrimental effects on nearly every system in your body.
Adrenaline (Epinephrine) (C₉H₁₃NO₃)
Adrenaline, also known as epinephrine, is a neurotransmitter and hormone released by the adrenal glands. It’s responsible for the immediate physical response to acute stress, increasing your heart rate, blood pressure, and blood flow to muscles, and expanding air passages to improve oxygen intake.
Adrenocorticotropic Hormone (ACTH)
ACTH is a hormone produced and released by the pituitary gland (located at the base of the brain). When your body perceives stress, the hypothalamus (part of the brain) releases CRH, which then stimulates the pituitary gland to release ACTH. ACTH then travels to the adrenal glands, prompting them to produce and release cortisol.
Norepinephrine (C₈H₁₁NO₃)
Norepinephrine, also known as noradrenaline, is a neurotransmitter and a hormone closely related to adrenaline. It’s also released by the adrenal glands and nerve endings in the sympathetic nervous system. It works alongside adrenaline to mediate the “fight or flight” response. It increases alertness and heart rate, constricts blood vessels to maintain blood pressure, and mobilizes glucose from energy stores.
Corticotropin-Releasing Hormone (CRH)
CRH is a neuropeptide produced by the hypothalamus (in the brain). By acting on the pituitary gland, it initiates the HPA axis and promotes ACTH secretion. Further, it fuels stress hormones’ production and directly affects the brain, i.e., influences anxiety, fear, and other behavioural aspects.
Progesterone (C₂₁H₃₀O₂)
It is mainly a female sex hormone crucial for the menstrual cycle and pregnancy, but plays a role in the stress response as well. It has both pro-stress and anti-stress effects as per the context. During chronic stress, increased cortisol release stimulates progesterone levels, which leads to hormonal imbalances.
What Are the Types of Stress?
The National Library of Medicine categorizes stress into different types, which are:
Acute Stress
This is the immediate, short-term response to a threat or challenge, for example, a near-miss in traffic, a deadline at work, or a public speaking engagement. This small dose of acute stress can even be thrilling, but too much can lead to exhaustion.
Episodic Acute Stress
When acute stress occurs frequently, it becomes episodic acute stress. This often affects individuals constantly under pressure, taking on too many responsibilities, or worrying frequently. They might seem rushed and overwhelmed which results in a constant state of arousal.
Chronic Stress
Chronic stress results from prolonged exposure to pressure and threatening situations without any relief. For example, ongoing financial difficulties, an unhappy relationship, a demanding job, or a serious illness.
Traumatic Stress
This type of stress is associated with traumatic incidents, such as witnessing natural disasters, accidents, or violent acts. These lower an individual’s strength to handle himself and can result in post-traumatic stress disorder (PTSD).
Environmental Stress
This type of stress originates from challenging situations (that keep an individual feel uncomfortable and unsafe) in the surroundings. Common examples include noise, pollution, overcrowding, or dangerous living conditions (chances of being robbed, harmed by an animal).
Psychological Stress
The type of stress is often due to cognitive or emotional reasons, such as perceived life and emotional threats, worries, and negative thoughts. The consequences include anxiety, rumination, or perfectionism.
Physiological Stress
This type of stress is associated with how your body responds to internal or external stressful elements. It disturbs homeostasis (the ability to maintain internal well-being irrespective of external situations). Common examples include illness, injury, improper sleep patterns, or nutritional deficiencies.
Eustress
Eustress is positive stress that can motivate and energize us. It’s the feeling of excitement before a performance, the challenge of learning a new skill, or the anticipation of a desired goal. Eustress helps us grow, learn, and perform at our peak.
What is Stress Incontinence?
Stress incontinence is not directly related to psychological or emotional stress, it’s a distinct medical condition caused by weakened pelvic floor muscles or a weakened urethral sphincter. In this condition, a person experiences involuntary leakage of urine when physical pressure (stress) is put on the bladder, e.g., during coughing, sneezing, laughing, or exercising.
What Causes Stress?
Common reasons for stress may include the following six:
| Major Life Changes | Shifting to a new placeLosing a loved oneDivorce or break-up issuesMarriage or new relationshipsSerious illness/ injuryJob loss or career changesChildbirth or parenting challenges |
| Work-Related Issues | Heavy workload or long working hoursLack of control over workPoor work-life balanceJob insecurityDifficult colleagues or managersPressure to perform |
| Financial Problems | DebtUnemploymentLow incomeFinancial instability |
| Relationship Issues | Conflicts with family or friendsLoneliness or isolationRelationship breakdownsCaregiving responsibilities |
| Environmental Problems | Noise pollutionCrowdingUnsafe living conditionsTraffic congestion |
| Internal Stressors | PerfectionismNegative self-talkPessimismUnrealistic expectationsOverthinkingFear of failure or success |
How is Stress Diagnosed?
You can’t measure stress with tests because it’s subjective. Healthcare providers use questionnaires or evaluate unusual symptoms in individuals to understand stress and its impact on their daily lives.
What Are Symptoms of Stress?
According to the Mayo Clinic, stress affects your body, thoughts, feelings, and behaviour, and the symptoms for each are different. Let’s explore them in detail:
| Physical Symptoms | SweatingHeadachesBack/Chest painCrampsPins/needles sensationsFaintingNervous twitches |
| Emotional Symptoms | AngerBurnoutConcentration issuesFatigueFeeling insecureGetting IrritatedNail bitingToo short memoryRestlessnessUnusual sadness |
| Behavioural Symptoms | Excessive/insufficient eatingSudden anger outburstsDrugs/alcohol consumptionSocial withdrawalFrequent crying |
| Chronic Stress Symptoms | AnxietyDepressionHeart diseasesWeak immunityPTSDErectile dysfunction (impotence) |
What Are the Complications of Stress?
According to American Psychological Association, chronic stress can result in long-term and serious health problems, such as immune system disorders (arthritis, psoriasis), digestive complications (too much weight gain/loss, ulcers, irritable bowel syndrome), cardiac issues (high blood pressure, increased heart rate), reproductive problems (PCOS, menopause (in females) and infertility).
Above all, too much stress can also make you prone to developing mental health conditions, like depression or anxiety. If you’re feeling too stressed and thinking about self-harm, or you know someone undergoing the same, feel free to call or text 9-8-8 24/7.
How Does Stress Affect the Body and Mind?
Stress affects your body and mind in different ways that include:
Physical Effects
- Headaches and migraines
- Muscle tension and pain
- Digestive problems (e.g., IBS, nausea, constipation, diarrhea)
- Fatigue and sleep disturbances
- Weakened immune system (more frequent colds/flu)
- High blood pressure and increased risk of heart disease
- Weight gain or loss
- Skin problems (e.g., acne, eczema flare-ups)
- Sexual dysfunction
Mental and Emotional Effects
- Anxiety and panic attacks
- Irritability and anger
- Sadness, depression, and hopelessness
- Difficulty concentrating and memory problems
- Feeling overwhelmed or out of control
- Restlessness
- Lack of motivation or drive
- Social withdrawal
Behavioural Effects
- Abnormal or no eating
- Increased use of alcohol, tobacco, or drugs
- Social withdrawal or isolation
- Procrastination
- Nervous habits (e.g., nail-biting, fidgeting)
- Reduced physical activity
How to Manage Stress?
Effective stress management is a continuous process of adapting to life’s challenges. If you want to dive deeper into practical methods, check out our blog on How to Manage Stress? Here are a few coping mechanisms that help:
- Problem-Focused Coping: Address the source of stress directly. For example, if you feel stressed due to a heavy workload, consider discussing with your manager the possibility of adjusting your task frequency and deadlines.
- Connect with Loved Ones: Share your feelings with friends and family members you trust because suggestions act as a powerful stress reliever.
- Join a Support Group: A support group is best when you’re dealing with grief or chronic illness because shared experiences always make you feel lighter.
- Practice Gratitude: Regularly count on the blessings you have and be thankful for them; this shifts your focus from what’s wrong to what’s right.
- Challenge Negative Thoughts: Recognize and reframe pessimistic thoughts, this helps release negativity, improves mood and increases overall productivity.
- Practice Self-Compassion: Be kind to yourself in every situation and treat the problem with the same understanding you would offer a friend.
- Seek Professional Help: If stress feels persistent and is constantly disturbing your daily life, don’t hesitate to seek personalized help from a mental health professional.
How to Reduce Stress?
Reducing stress involves identifying the cause and implementing strategies to lower its impact. Read our detailed blog, How to Reduce Stress? In which we shares proven techniques that actually work, practical tips and expert-backed methods. Here are actionable steps you can take:
Keep a Stress Journal
Note down events that trigger stress for a couple of weeks, your reaction to those events and your emotional and physical feelings. You will easily know patterns and common triggers and do strategic planning to avoid those in future.
Saalvio can support this process by offering a built-in journaling feature in their App. The app not only makes it convenient to log your thoughts regularly, but also allows you to share your entries with your live therapist. This enhances the therapeutic experience by aligning it more closely with your day-to-day challenges and making sessions more focused and personalized.
Practice Relaxation Techniques
- Deep Breathing Exercises: Breathe in through your nose, hold it briefly, and then exhale slowly through your mouth.
- Muscle Relaxation Practice: Tense and then relax different muscle groups (from head to toes) in your body. This practice quickly calms your mind and makes you feel at ease.
- Mindfulness and Meditation: Focus on the present moment and think of your feelings without any judgement. Practicing it for even 5-10 minutes everyday can help.
- Yoga and Tai Chi: Physical postures, breathing exercises, and meditation promote relaxation and flexibility in the body.
Our Saalvio App offer guided relaxation sessions, including yoga, meditation, and breathwork, delivered through supportive language and animations designed to empower clients. This personalized guidance can make it easier to stay engaged and confident while practicing these techniques at your own pace.
Prioritize Self-Care
- Sleep Properly: Sleep 7-9 hours per night because small sleep cycles increase stress levels.
- Go for a Healthy Diet: Take organic foods (vegetables, fruits, meat, milk) as they provide the vitamins, carbs, and proteins your body and mind need to function well.
- Exercise Regularly: Work out daily at home or the gym; it releases tension and makes you feel more relaxed. Even a simple walk on a treadmill is effective.
- Hobbies and Leisure: Spare time for fun activities like music, outdoor/indoor gardening, or spending time in nature. It is food for your sound and improves mental health.
Set Boundaries
- Learn to say “no” to commitments that bother you.
- Limit your exposure to negative news or social media if it triggers stress.
- Don’t let others dictate to you, and do whatever makes you happy.
Time Management
- Prioritize Tasks: Use tools like to-do lists, notes to organize your daily tasks and dedicate specific time to each.
- Break Down Tasks: Divide complex, lengthy tasks into smaller and manageable steps for quick and easy completion.
- Avoid Procrastination: Tackle challenging tasks early to prevent them from looming over you.
Conclusion
Stress is an undeniable part of human routine, but it shouldn’t control your life. Be patient, celebrate small victories, and practice activities that nurture your mental and physical health. If the problem persists, seek clinical support without even a single minute delay.
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