Stress is a common experience that affects people of all ages and backgrounds. It is a natural response to challenging situations and can be positive and negative. Understanding stress is important for managing it effectively and maintaining overall well-being. In this topic, we will cover the following: what is meant by “stress”, possible causes of stress, the effects of stress on an individual, and how stress can be managed. By the end of this topic, you will better understand what stress is, how it can affect you, and strategies for managing it.
What is meant by stress?
Stress can be defined as a physical, mental, and emotional response to a perceived threat or challenge. It is a normal part of life that can be both positive and negative. Stress can help motivate you to take action and overcome obstacles, but when it becomes chronic, it can have a negative impact on your physical and mental health. Stress can manifest in various ways, such as increased heart rate, muscle tension, and fatigue, as well as feelings of anxiety, irritability, and depression. Stress can also be acute or chronic, depending on the duration of the stressor and the individual’s response to it.
The biological function of stress
The biological function of stress is to prepare the body for a fight-or-flight response. When the body perceives a threat or challenge, the hypothalamus in the brain activates the sympathetic nervous system, which triggers the release of stress hormones such as adrenaline and cortisol. These hormones increase heart rate, blood pressure, and blood sugar levels and redirect blood flow to the muscles to prepare for physical activity. Additionally, the immune system is suppressed, making the body less able to fight off infection.
This response is known as the “fight or flight” response, an ancient mechanism that helped our ancestors survive in dangerous situations by giving them a burst of energy to either fight or flee.
In modern times, stressors may not always be physical in nature, such as a bear chasing us. They can be psychological, such as a presentation at work or a relationship issue. The body still responds to these stressors similarly, which can be useful in the short-term but harmful if it becomes chronic.
Examples of positive and negative stress
Positive stress, also known as eustress, is stress that is motivating and energising, it can help you achieve your goals and improve your well-being. Negative stress, also known as distress, is stress that is overwhelming and can have a negative impact on your physical and mental health.
| Positive Stress | Negative Stress |
|---|---|
| Getting married | Divorce or separation |
| Having a baby | Losing a loved one |
| Starting a new job | Being unemployed |
| Starting a new school | Bullying or harassment |
| Preparing for an important exam | Constant deadlines and workload |
| Participating in a sports competition | Chronic health condition |
Possible causes of stress
There are many possible causes of stress, as various events or situations can trigger stress. Some common causes of stress include:
- Life changes: Major life events such as starting a new job, moving to a new home, or getting married can be stressful. Even positive life changes, such as having a baby or getting promoted, can cause stress.
- Work-related stress: Job-related stress can come from various sources, such as heavy workloads, tight deadlines, long hours, and a lack of job security.
- Financial stress: Money worries, such as debt, can be a major source of stress.
- Relationship stress: Stress can come from conflicts or problems with friends, family, or romantic partners.
- Health-related stress: Chronic health conditions, such as heart disease or diabetes, can be stressful.
- Environmental stress: Noise pollution, traffic, and pollution can also cause stress.
- Trauma: Trauma such as physical or emotional abuse, sexual assault, or a natural disaster can cause long-term stress.
- Social and cultural factors: discrimination, racism, poverty, lack of social support, or cultural pressure can also cause stress.
- Daily problems: Even small things like getting stuck in traffic or a broken appliance can cause stress.
It’s worth noting that everyone responds differently to stress, what may be a minor stressor for one person could be a major stressor for another, and some people may be more resilient to stress than others.
Effects of stress on an individual
The effects of stress on an individual can be both physical and psychological.
Physical effects of stress include:
- Increased heart rate and blood pressure
- Rapid breathing
- Muscle tension and headaches
- Fatigue, insomnia and sleep disturbances
- Digestive problems
- Weakened immune system
- Increased risk of heart disease and stroke
Psychological effects of stress include:
- Anxiety and depression
- Anger and irritability
- Difficulty concentrating and making decisions
- Loss of interest in activities
- Social withdrawal
- Increased risk of developing mental health problems such as PTSD or burnout
Chronic stress can also long-term affect an individual’s overall health and well-being. It can lead to chronic health conditions such as heart disease, diabetes, and obesity. It can also increase the risk of developing mental health problems such as anxiety and depression.
Stress can also affect how people interact with others, leading to conflicts, strained relationships and social isolation. Stress can affect work productivity, and lead to absenteeism, reduced work performance and the risk of losing a job.
In summary, stress can have a wide range of effects on an individual’s physical and mental health, relationships, and work performance. Individuals need to recognise the signs of stress and take steps to manage it to maintain overall well-being.
John is a 35-year-old businessman who has been experiencing high-stress levels for the past few months. He has been working long hours and dealing with a heavy workload at his job, which has caused him to feel overwhelmed and exhausted.
John’s physical symptoms of stress include frequent headaches, muscle tension, and fatigue. He has also been experiencing insomnia and sleep disturbances, making it difficult to get a good night’s sleep. He’s been experiencing digestive problems, and he’s lost weight.
John’s psychological symptoms of stress include increased anxiety and irritability. He’s been feeling on edge and has been struggling to relax. He’s been having difficulty concentrating and making decisions and lost interest in activities he used to enjoy. He’s been feeling depressed, and he’s been withdrawing from social activities.
John’s work performance has been affected by his stress, he’s been making mistakes, missing deadlines and has been less productive. He’s been feeling unmotivated and struggling to find the energy to complete his tasks. His behaviour at work is also affected, he’s been short-tempered with his colleagues, and he’s been having conflicts with his boss.
His stress has also affected John’s relationship with his wife and children; he’s been snapping at them and withdrawing from them. He’s been feeling guilty, and he’s been struggling to connect with them.
The impact of stress on John’s behaviour can be seen in his physical and psychological symptoms, work performance, and relationships. He’s been struggling to cope with the demands of his job, and he’s been feeling overwhelmed. His stress has been affecting his ability to function in his daily life, and it has been affecting his overall well-being. John needs to manage his stress to maintain his physical and mental health, relationships and work performance.
How stress can be managed
Many steps can be taken to reduce stress in life, some of which include:
- Identify the sources of stress in your life: Understanding what causes your stress can help you to develop strategies to manage it. Keep a journal of when you feel stressed and try to identify the cause.
- Practice relaxation techniques: Relaxation techniques such as deep breathing, meditation, yoga, or tai chi can help to reduce stress and promote a sense of calm.
- Exercise regularly: Regular physical activity can help to reduce stress and improve overall health.
- Get enough sleep: Quality sleep is essential for managing stress and maintaining overall health.
- Eat a healthy diet: Eating a diet rich in fruits, vegetables, and lean protein can help reduce stress and improve overall health.
- Connect with others: Strong social support can help to reduce stress and improve overall well-being.
- Take time to relax: Make time for activities you enjoy and help you relax, such as reading, listening to music, or taking a bath.
- Practice time management: Prioritising tasks and managing time effectively can help to reduce stress by reducing the feeling of being overwhelmed.
- Seek professional help if necessary: If stress affects your daily life, it’s important to seek help from a professional such as a therapist or counsellor.
- Learn to manage stressors: Practice stress-management techniques such as cognitive-behavioural therapy (CBT) or mindfulness-based stress reduction (MBSR) to learn how to manage and cope with stressors.
It’s important to remember that stress management is not a one-size-fits-all solution, what works for one person may not work for another, it’s important to find the right approach that works for you and to be consistent and persistent in practising stress management techniques.
In the case of John, there are several steps he could have taken to manage his long working hours and heavy workload:
- Prioritise and manage time effectively: John could have assessed his tasks and prioritised the most important ones, focusing on completing them first. He could also have used time management techniques, such as breaking large tasks into smaller, more manageable ones and setting realistic deadlines.
- Delegate tasks: John could have delegated tasks to other team members or colleagues, where possible, to help reduce his workload.
- Communicate with his boss: John could have talked to his boss about his workload and stressed the need for more support or resources. He could have also suggested ways to improve his work-life balance, such as flexible working hours or remote options.
- Set boundaries: John could have set clear boundaries between work and personal life, such as turning off his phone or email when he’s not working. He could have also set realistic working hours and stuck to them.
- Take regular breaks: John could have taken regular breaks throughout the day to rest and recharge. He could have also taken vacation days to rest and disconnect from work completely.
- Look for additional support: John could have sought out additional support from Employee Assistance Programs (EAP) or employee benefits that offer help and support to employees experiencing stress and other mental health issues.
- Seek help from a professional: If John’s stress is affecting his daily life and he’s unable to manage it, he could seek help from a professional such as a therapist or counsellor that could help him to develop coping strategies and improve his work-life balance.
It’s worth mentioning that implementing some of these steps may require some negotiation and communication with his employer and co-workers. Still, it’s essential to take action to reduce the effects of stress on his mental and physical health.
Getting support
There are various support options available to individuals experiencing stress in the UK. Some of these include:
- GP: Your GP is an excellent place to start if you’re experiencing stress. They can assess your symptoms and provide advice and support. They may also refer you to a therapist or counsellor for further treatment.
- Mental Health Services: The National Health Service (NHS) provides various mental health services, including counselling, cognitive behavioural therapy (CBT), and other therapies. These services can be accessed through your GP or by self-referral.
- Employee Assistance Programs (EAP): Many employers in the UK offer employee assistance programs (EAP) that support employees experiencing stress and other mental health issues. EAPs usually provide confidential counselling and support services.
- Charities and support groups: Many charities and support groups in the UK offer help and support for people experiencing stress and other mental health issues. Examples include Mind, the Samaritans, and Anxiety UK.
- Online resources: A variety of online resources available can provide information, advice, and support for people experiencing stress. Websites like the NHS and Mental Health Foundation provide information on stress and mental health and offer self-help tools and resources.
It’s important to note that not all support options may be suitable for everyone, it’s important to find the right support that works for you. It’s also important to remember that seeking support is not a sign of weakness; it’s a sign of strength and an important step in managing stress.