Stress

Types Of Stress

Stress can show up in different ways, each affecting your body and mind differently. Some common types of stress include:

• Acute stress: Short-lived response usually for minutes to hours to an immediate challenge or threat. It fully resolves once the stressor is removed. 

• Episodic acute stress: Frequent episodes of acute stress in individuals who live under continual time pressure, crises, or chaotic conditions. Symptoms are recurrent and don't fully resolve between events.

• Chronic stress: Persistent stress that endures for weeks, months, or years, stemming from ongoing adversities like caregiving, financial strain, or chronic illness.

• Traumatic stress: A severe stress response triggered by life-threatening events. Though the event is short, its psychological effects (e.g., PTSD) can be long-lasting.

• Eustress: Also known as positive stress. It is motivating stress associated with positive events like starting a new job, planning a wedding. 

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Symptoms Of Stress

Long-term or chronic stress affects the mind and can cause wear and tear on the body. This can lead to physical, emotional, and behavioral symptoms like:

Physical symptoms 

• Body aches
• Headaches
• Nausea
• Indigestion
• Constipation
• Diarrhea
• Chest pain 
• Palpitations (feeling like the heart is racing)
• Exhaustion
• Dizziness 
• Hypertension (high blood pressure)
• Muscle tension 
• Temporomandibular joint problems (due to jaw clenching)
• Weak immune system
• Involuntary twitching or shaking
• Irregular or missed periods
• Getting sick more often than normal
• Reduced libido

Emotional symptoms

• Feeling overwhelmed
• Racing thoughts 
• Difficulty in concentrating
• Being irritable
• Feel constantly worried, anxious, or scared
• Lacking self-confidence
• Troubled sleeping patterns

Behavioral symptoms

• Being extremely emotional
• Snapping at people
• Feeling tired all the time
• Avoiding things or people 
• Eating more or less than usual
• Drinking or smoking more than usual
• Being agitated all the time
• Experiencing sexual problems
• Change in eating habits
• Nail biting
• Pacing
• Abnormal failure or delay in completing everyday responsibilities
• Significant change in school or work performance
• Unusual desire for social isolation
• Frequent lying
• Trouble getting along with other people.

What happens to your body when you are stressed? 
According to the American Psychological Association, stress is any uncomfortable emotional experience accompanied by predictable biochemical, physiological, and behavioral changes.
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Causes Of Stress

Stress can be caused by different things and seen during different stages of life. Outcomes related to stress can vary according to personal and environmental factors. Events caused by stress have a major influence on mood, sense of well-being, behavior, and health. 

Stress during childhood or adolescence

• Violence: Studies have shown that many young people develop behavioral, emotional, or learning problems when they are mistreated by an adult, victimized by bullies, criminally assaulted, or witness domestic violence. 

• Abuse: This can be in the form of sexual, physical, or emotional abuse. 

• Divorce/marital conflict: According to studies, adult offspring of divorced parents report more current life stress, family conflict, and lack of friend support compared with those whose parents did not divorce.

• Exam stress: Kids feel stressed and pressured by family members and schools during exams, and it is normal. But exam stress can cause the child to feel anxious or depressed, and this might affect their sleeping or eating habits.

Stress during adulthood

1. Personal causes

• Difficulties in our personal lives and relationships
• Unexpected life changes, like moving house, having a baby, or starting to care for someone
• Daily life minor inconveniences, like misplacing keys or forgetting to bring an important item
• Financial difficulties, like debt or struggling to afford daily essentials
• Health issues of oneself or close family members
• Pregnancy and children
• Housing problems like maintenance or tenancy
• Feeling lonely and unsupported
• Stress while driving or being late

Note: Driving-induced stress is a serious health concern that can lead to depression, anxiety, and heart-related diseases. More and more people succumb to it daily due to increased time spent in the vehicle. Learn about ways to de-stress while driving.
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2. Professional causes

• Being unhappy in the job
• Having a heavy workload or too much work pressure
• Long working hours
• Poor work management
• Unclear expectations of your work,
• No involvement in the decision-making process
• Working under dangerous conditions
• Risk of termination
• Having to give speeches in front of colleagues
• Discrimination or harassment at work.

Risk Factors For Stress

A stressor is an event or situation that causes stress. The reactions to stressors are highly influenced by genetics, early-life environment, and trauma, and contribute to differences in stress reactivity in different individuals. Risk factors for stress include:

Psychological factors

• Low self-esteem
• Decreased confidence
• Personality types
• Loneliness 
• Thinking too much

Lifestyle factors

• Not exercising enough
• Eating too much junk food
• Not getting enough sleep
• Smoking
• Drinking too much alcohol

While many people believe smoking relieves stress, nicotine actually increases stress and anxiety levels over time by disrupting brain chemistry and creating withdrawal cycles. 
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Effects Of Stress

Stress symptoms can affect the body, thoughts and feelings, and behavior. The susceptibility to stress varies from person to person. Let's understand the effects of chronic stress on different organ systems and their relation with other diseases:

Stress and immune response

Several studies have shown that chronic stress exerts a general suppression of the immune system. Stress can lead to immune imbalances that can cause chronic low-grade inflammation, acting as a precursor to various illnesses

Stress and gastrointestinal disorders

Gastrointestinal diseases such as peptic ulcer (PU) and ulcerative colitis (UC) are known to be greatly influenced by stress. Certain stressful life events have been associated with the onset of symptom exacerbation in inflammatory bowel disease (IBD), and gastroesophageal reflux disease (GERD). 

Stress and cardiovascular disorders

Psychological stress is a significant risk factor for coronary heart disease (CHD) and CHD mortality. Studies have found a positive relationship between life stress and heart attack (myocardial infarction) and sudden death. 

Stress and cancer

The relationship between breast cancer and stress has received particular attention. However, more research is needed to determine if there is a relationship between psychological stress and the transformation of normal cells into cancerous cells.

Stress and psychiatric disorders

Recent life events are held to have a major role in mental illness, the onset of depressive illnesses, and act as a precipitating factor for schizophrenia. 

Pandemic-related stress is real!
The COVID-19 pandemic has created a variety of stressors, some of which have been linked to intense stress reactions, such as posttraumatic stress (PTSD)-like symptoms. Learn tips to take care of mental health during the COVID-19 pandemic.
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Stress as a precursor of anxiety and depression

Stress is a common trigger for anxiety, and it's important to catch anxiety symptoms early to prevent the development of an anxiety disorder. Depression is also linked to stress. 

Stress and other medical conditions

Conditions like asthma, rheumatoid arthritis, migraine, and diabetes can be worsened or triggered by psychological stress. Stress can also influence immune, vascular, and endocrine responses, contributing to symptom onset or severity.

Struggling to manage stress with chronic conditions? Understanding the mind-body connection is key. Listen to our expert break it down for you.
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Diagnosis Of Stress

There is no specific laboratory test to diagnose stress directly. Diagnosis typically involves a detailed assessment of your personal and family history, symptom patterns, and psychosocial context. Blood and urine tests may be used to rule out underlying medical conditions that can mimic or exacerbate stress-related symptoms.

A structured, face-to-face clinical interview remains the most effective method to evaluate the psychological and physiological impact of stress. However, standardized diagnostic tools and biomarkers for stress are still being researched and are not yet routinely used in clinical practice.

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Doctor To Visit

A psychiatrist will provide treatment for stress through medication. But if you want to understand the underlying cause, then the following professionals can help:

• Integrative medicine specialist

• Life coach 

An integrative medicine specialist combines conventional and alternative therapies (like acupuncture, yoga, or herbal medicine) to manage stress holistically.

A life coach helps set goals, build coping strategies, and create actionable plans to reduce stress and improve life balance.

When to see a doctor?

Seek medical attention if you:

• Feel overwhelmed with thoughts
• Are using drugs or alcohol as your coping mechanism
• Have thoughts about hurting yourself.

If you are noticing any of the symptoms, seek advice from our world-class professionals. 
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Prevention Of Stress

In today’s world, stress has become a part of daily life. Preventing stress may look like an impossible task, but trying these daily strategies can help prevent it to a greater extent:

1. Build mental and emotional resilience

• Stay positive and practice gratitude daily
• Accept that you can’t control everything
• Let go of what you cannot change
• Don’t let emotions take over your entire mood
• Learn to say “no” when overwhelmed

2. Create a work-life balance

• Prioritize tasks to avoid work pile-ups
• Balance responsibilities with hobbies or activities you enjoy
• Know your stress triggers and avoid or prepare for them

3. Nurture meaningful connections

• Stay connected with people who make you feel safe, happy, and heard
• Lean on your support system during tough times
• If you feel overwhelmed, seek professional help

4. Take care of your body

• Eat healthy, nourishing foods
• Exercise regularly, even a simple walk counts
• Get quality sleep every night.

Treatment Of Stress

Stress is best addressed through management strategies rather than a one-size-fits-all treatment. Management can include both psychotherapeutic interventions and symptom-targeted medications.

Psychotherapies

• Cognitive behavioral therapy (CBT): A first-line approach that helps identify negative thought patterns and behaviors contributing to stress, replacing them with healthier coping strategies.

• Acceptance and commitment therapy (ACT): Focuses on accepting stressful experiences and committing to actions aligned with personal values, especially effective for chronic stress and emotional avoidance.

• Psychodynamic therapy: Explores unconscious conflicts and past experiences contributing to chronic stress. It is particularly helpful when stress is linked to long-standing interpersonal or emotional difficulties.

• Positive psychology therapy: Emphasizes building on individual strengths and positive emotions like gratitude and resilience to enhance psychological well-being.

• Behavioral therapy: Focuses on modifying maladaptive behaviors that contribute to stress, like avoidance, poor sleep habits, etc. It is often combined with CBT or used in structured environments.

• Exposure therapy: Gradually exposes individuals to stress-inducing situations in a controlled setting to desensitize fear and reduce avoidance. Effective in stress-related anxiety and Post-traumatic stress disorder (PTSD).

• Group therapy: Involves shared therapeutic sessions with others facing similar stressors like the loss of a loved one, trauma, or life transitions, providing social support and reducing isolation.

Medications

Sedative-hypnotics: Benzodiazepines may be prescribed for short-term use in sleep disturbances or acute anxiety. Commonly used drugs are:

• Alprazolam
• Lorazepam

Antidepressants: Often used when chronic stress is accompanied by anxiety or depressive symptoms. Examples include:

• Sertraline
• Venlafaxine

Symptom-specific medications: Such as antihypertensives for high blood pressure, antispasmodics for IBS, or beta-blockers for physical symptoms like palpitations.

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Home-care For Stress

Worry, stress, and anxiety can trigger a host of health problems, but there are things one can do to overcome them. Mild to moderate stress levels can be managed with certain lifestyle modifications like:

• Set mini goals for the day: Break tasks into small, achievable chunks to avoid feeling overwhelmed.

• Do a quick body check-in: Pause briefly to notice where you feel tension, relax that spot with a simple massage, stretch, or deep breathing.

• Keep a “done” list: Instead of just to-dos, write down things you’ve completed; it builds a sense of progress.

• Declutter one small space daily: A tidy corner can help you feel more in control.

• Limit scrolling time: Set a timer to avoid getting caught in endless news or social media loops that can fuel stress.

• Snack smartly: Nuts, yogurt, or dark chocolate can help stabilize your mood and energy.

• Schedule worry time: Allow 10–15 minutes a day to think about your worries, then let them go.

• Try stress apps or audio guides: Guided breathing or grounding exercises can help during flare-ups.

Complications Of Stress

If stress becomes chronic, it can lead to various mental and physical health issues. The complications of stress include:

• Anxiety: It is the brain's way of reacting to stress and alerting the person of potential danger ahead.

• Depression: It is a mood disorder that causes a persistent feeling of sadness and loss of interest and can interfere with daily activities.

• Insomnia: It is a common sleep disorder that can make it hard to fall asleep and hard to stay asleep.

• Phobias: A phobia is an anxiety disorder defined by a persistent and excessive fear of an object or situation.

• Post-traumatic stress disorder (PTSD): It is a mental health condition that's triggered by a terrifying event, either experiencing it or witnessing it.

• Burnout syndrome: Burnout isn't just too much stress—it's a state of complete physical, mental, and emotional exhaustion caused by long-term, unmanaged work stress.

•  Chronic fatigue syndrome: Also called myalgic encephalomyelitis (ME), is characterized by feelings of extreme fatigue, depression, and a general disappointment with life, which can last for several months or years.

• Heart disease: Stress may lead to high blood pressure, which can pose a risk for heart attack and stroke.

• Erectile dysfunction: It is defined as difficulty getting and keeping an erection. Stress and anxiety can interrupt how your brain sends messages to the penis to allow extra blood flow, leading to this condition.
  
  

Alternative Therapies For Stress

Alternative therapies for stress are often used as complementary approaches alongside conventional care. These methods should not replace evidence-based medical or psychological treatments for chronic or severe stress. Some of the ways to manage stress include:

Mind-based interventions

Mindfulness-based stress reduction (MBSR) is a therapeutic technique in which an instructor guides participants in weekly activities like meditation and yoga in order to reduce stress levels. This technique generally uses yoga and meditation that can help those with anxiety, depression, chronic pain, addiction, immune disorders, high blood pressure, and more.

Acupuncture

It relieves stress by promoting the movement of Qi in the body, according to Traditional Chinese medicine (TCM). According to TCM, the energy that usually flows smoothly throughout the body can become stuck or scattered due to stress or disease. This can lead to muscle tension, and acupuncture can help with that.

Aromatherapy

This can reduce the perception of stress, decrease levels of cortisol (stress hormone), and increase contentment. Lavender aromatherapy has shown promising results in promoting sleep in infants and adults. Different aromatherapy scents bring different effects on people.

Massage

It releases feel-good hormones and relieves stress by lowering the heart rate and increasing relaxation. Receiving a massage is beneficial for increasing the feeling of contentment and well-being, as emotions such as anxiety and depression can be reduced once stress levels are decreased. 

Tai Chi

The researchers found that tai chi provided the same benefits for managing stress-related anxiety as exercise, as it includes meditation and focused breathing. Some researchers also noted that tai chi may be superior to other forms of exercise for reducing stress and anxiety. 

Virtual reality

Researchers have taken the first steps toward developing a VR application for stress management, specifically an underwater virtual world that can be used for paced breathing techniques. Also, viewing computer-mediated forms of nature through slideshows of images or videos affects physio-psychological processes, reducing stress levels. The VR effects that have the results include:

• Resting in the forest 
• Different types of forest
• A water landscape 
• Natural environment containing some facilities.
  
  

Living With Stress

Like many other issues surrounding mental health, stress is often misunderstood or stigmatized. Here are some tips to cope with stress in a better way:

1. Do not procrastinate

• Limit social media use
• Prioritize tasks and set deadlines

2. Know the stressors

• Identify what triggers your stress
• Find realistic ways to manage or avoid them

3. Eat, sleep, and exercise regularly

• Eat balanced meals
• Get 7–8 hours of sleep and move daily

4. Do what you love

• Take breaks for hobbies or fun
• Do something daily that makes you smile

5. Talk to your loved ones

• Share your feelings
• Stay connected with people who support you.

If you are feeling overwhelmed, don’t hesitate to seek support. Consult a doctor or mental health expert today for personalized help and guidance.
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Tips for parents and caregivers 

• Maintain a normal routine
• Watch and listen to your children
• Be alert for any change in the child’s behavior
• Reassure the child about his or her safety and well-being
• Make sure the child gets plenty of sleep, eats right, exercises daily, and keeps a normal routine
• Take breaks from the news, the Internet, and conversations about the disaster.

Tips for employers and HR professionals 

• Managers should improve communication with employees
• All employees should be motivated to give suggestions
• The HR should coach and train managers on having reasonable expectations of employees
• Encourage an informal form of communication through lunch meets, get-togethers, and at the workplace
• Incorporate wellness programs to improve overall employee health and cut back on stress and sick-day losses.

Management of workplace stress

• Organize and prioritize the tasks
• Delegate responsibilities wherever possible
• Reduce job stress by taking care of yourself
• Get all the support needed
• Rest properly and adequately.

Work stress ranks number 1 in all kinds of stress. Read about 8 ways to manage work stress in a better way.
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