Authored by: Lori Gabert, MS, LPC,CAADC (Clinical Program Director)
Stress is experienced in a variety of ways and for many different reasons. While it is typically a reaction to situations or events in our lives, stress can sometimes feel like it comes out of nowhere. Many stressful situations are unavoidable, while others can be anticipated and, with proper planning, approached in a way that prevents stress from becoming overwhelming.
With April being National Stress Awareness Month, we want to take a deeper look at what stress may look like, how it impacts us, and some ways to manage and overcome it.
What Is Stress Exactly?
According to the World Health Organization (WHO), stress can be defined as the body's physical and emotional reaction to pressure, challenges, or threats. This reaction triggers the well-known “fight-or-flight” response, releasing hormones such as adrenaline and cortisol into the body. More simply put, stress is “a state of worry or mental tension caused by a difficult situation.”
Stress is a natural human experience. In many ways, it serves an important purpose - it signals that we need to address challenges or situations that may feel threatening, uncomfortable, or outside of our control.
Stress is often associated with feelings of anxiety and irritability. It can make it difficult to relax or concentrate and may trigger physical symptoms such as headaches, body aches, upset stomach, and sleep difficulties. Stress can also exacerbate existing health problems and may increase the likelihood of turning to alcohol or other substances as a way to cope.
Stress also often goes hand-in-hand with mental health conditions, particularly anxiety and depression. If a person is predisposed to (or already living with) mental health concerns, periods of stress can intensify symptoms or lead to emotional decompensation. Conversely, untreated mental health conditions may increase the likelihood that someone experiences higher levels of stress and turns to maladaptive coping behaviors.
Stress Impacts the Entire Body
Stress isn’t always a bad thing. Because stress triggers hormones that enter the bloodstream - leading to increases in heart rate, blood pressure, and glucose levels - it can actually be helpful during emergency or high-pressure situations. This physiological response can improve focus, help us react quickly, and motivate us to address challenges. Stress can also encourage us to take a different perspective about a situation and learn more about what triggers our emotional responses.
However, when stress becomes chronic or overwhelming, the physical effects on the body can become more concerning. Repeated or prolonged increases in heart rate, blood pressure, and glucose can take a toll on both mental and physical health.
In the short term, stress may lead to: headaches, poor sleep or insomnia, jaw pain or muscle tension, changes in appetite, mood swings or irritability, difficulty concentrating, and feeling overwhelmed Over the longer term, chronic stress may contribute to: a weakened immune system, worsening of existing health conditions, cardiovascular problems, and increased vulnerability to anxiety, depression, and burnout.
Coping With Stress
Because stress is such a naturally occurring part of life, it is important to become aware of what may trigger a stress response for you. Equally important is developing healthy ways to cope when stress arises.
Lower levels of stress can often be managed without disrupting daily routines. However, when stress becomes persistent or overwhelming, it may lead to more acute mental or physical health concerns that require professional support.
There is no one-size-fits-all approach when it comes to stress management. What works for one person may not work for another. The World Health Organization offers a helpful stress management guide, along with audio exercises designed to help people navigate stressful moments (both linked below).
Other helpful strategies for managing stress include: maintaining a consistent daily routine; getting adequate sleep; connecting with others and leaning on your support system; eating balanced, nutritious meals; engaging in regular physical activity; limiting time spent consuming stressful or overwhelming news and current events; avoiding habit-forming substances as a coping strategy; and practicing self-compassion and being kind to yourself
Summary
If you are concerned about how stress may be affecting your mental health, a self-screen for anxiety can be found through Mental Health America.
The Generalized Anxiety Disorder Scale (GAD-7) is a brief Likert-scale screening tool that measures anxiety symptoms over the past two weeks. While this screening can provide a helpful baseline for understanding anxiety symptoms, it should not be used as a diagnostic tool.
Even mild scores can be worth discussing with a medical or mental health professional, particularly if stress or anxiety is beginning to interfere with daily functioning Seeking support is not a sign of weakness; it is often the first step toward learning healthier and more sustainable ways to cope with life’s challenges.
References
Drexel Medicine - Stress-Relief Tips for Stress Awareness Month & Beyond
The American Institute of Stress Stress Awareness Month: Tips for keeping tensions in check
WHO - Doing What Matters in Times of Stress
WHO - Stress Management Audio Exercises
