Understanding Stress: Definition, Response, And Management

Introduction to Stress

An Introduction to Stress Stress: Basic Concepts The Stress Response System Stressful Life Events Health Impacts of Stress Coping Strategies Stress Management  Concluding Remarks Our body’s response to specific environmental changes, through mental, physical and emotional reactions, is what constitutes ‘Stress’.  While minor quantities of stress are essential to keep us motivated and energetic, excessive stress can ultimately disrupt our mental and physical peace, leading to a loss of a balanced and peaceful life. Hence, Stress Management is of utmost importance to lead a life of optimism in the face of any challenges (Gunnar and Vazquez 2015).  

Stress: Our body’s reciprocation towards  perceived threatening, demanding or harmful situations (Dardas and Ahmad 2015).  Stressors: Any environmental, biological or chemical event causing stress. (Example, high temperatures, marital conflict, smoking) (Chou et al. 2015).  Acute Stress: Sudden or immediate response to threat (Example: Escaping a road accident) (Coiro, Bettis and  Compas 2017).  Chronic Stress: Prolonged feelings of stress and anxiety (Example: abusive marriage) (Roe et al. 2017).  Eustress: Advantageous stress required for motivation and survival (Alertness during road crossing) (Kozusznik, Rodríguez and Peiró 2015). 

Distress: Negative or harm stress (loss of a loved one, suffering from an injury or disease) (Parker and Ragsdale 2015).  Health Psychology: Study of human behavioral and psychological actions associated with fitness and health (Prestwich et al. 2014).  Environmental Psychology: Study of the relationship between people and their environment and environmental effects on human behavior (Steg, van den Berg and de Groot 2018).  

Fight or Flight: A Physiological response to a threat, with the help of the Autonomic Nervous System, compelling a person to either response or run away from danger. (While encountering a physical assault, the individual can confront or flee from the perpetrator. Associated symptoms include pupil dilation, skin flushing, rapid pulse and shivering as a response (Gold 2015).   General Adaptation Syndrome (GAS):

An individual’s measurable response to stress through 3 stages of  alarm stage (fight or flight, such as nervousness during a public speech),  resistance stage (counter response stress, such as, gaining courage to speak to the public with confidence) and exhaustion stage (reduced ability to cope with the stress, leading to fatigue or depression afterwards) (Buckner et al. 2017).  Hypothalamic Pituitary Adrenal System (HPA): Presence of stressor, leads to the activation of the pituitary gland by the  hypothalamus, which further stimulates adrenal glands to secrete Cortisol – the stress hormone which helps the body to manage stress by regulating energy/blood sugar levels (Dieleman 2015).  

Catastrophes:  Unexpected occurrence of highly destructive incidences such as war, community violence or natural disasters like earthquakes or hurricanes. Survivors of such situations may relive the event for years through psychological symptoms such as nightmares or flashbacks, known as Post Traumatic Stress Disorder.  Burnout: Stress caused due to high work load leading to irritability, anger, emotional fatigue, feelings of incompetency and loss of interest towards one’s job.  Significant Life Changes: Sudden or unexpected situation such as being fired from your job, leading to stress in the form of low confidence, self-esteem and reduced mental and emotional security.  Daily Hassles: Common, daily life problems such as arguments, losing important files or being stuck in traffic. Though minute, the effects can accumulate to produce harmful symptoms in the future due to their high frequency of occurrence (Orth and Luciano 2015).  

Basic Concepts

Heart: Excessive stress affect heart health by increasing blood pressure and cholesterol due to constant functioning of adrenaline hormones.  Immune System: Excessive stress weakens Immunity and increases susceptibility to diseases.  HIV/AIDS: Stress increases mortality in HIV/AIDS patients by weakening the immune system, resulting in higher viral load.  Cancer: Stress increases inflammation, leading to increased free radical formation and oxidative stress which may cause cancer.  Somatoform Disorders: High stress levels leads to somatoform symptoms such as gastrointestinal disorders, headaches or muscle aches (Sahlin et al. 2014).  

Coping: Behaviors, strategies and actions aimed at managing a threatening or stressful situation.  Anticipatory Coping: Coping strategy focusing on previously assumed harm or threat (studying hard beforehand to manage exam stress efficiently).  Problem Focused Coping: Coping strategy which focuses on the stressor. Includes: Problem Analysis  (Understanding study materials before an exam), Hard Work (Study hard but as per capabilities), Practical Application (Learn from previous exam results), Talking (Communicating with the professor for doubts). 

Emotion Focused Coping: Coping strategy focusing on emotions caused by the stressor. Includes: Brooding (Accepting that exams are approaching despite a dislike towards it), Imagining (Contemplating about academic excellence), Avoiding (Procrastinating or avoiding study), Blame (Blaming oneself or others for disturbances in studying), Social support (Talking to your classmate about the exam) (Frank, Bose and Schrobenhauser-Clonan 2014).  

Social support: Communicating with close friends and family members, or individuals who have previously dealt with the stressor, will help in reducing distressing symptoms and reducing coping strategies.  Exercise: Physical activity improves immunity and reduces the physiological symptoms of stress leading to better stress management.  Relaxation: Relaxation therapies like massages or aroma therapies improves coping and reduces symptoms of anxiety associated with stress.  Meditation: Yoga and meditation improves breathing and regulation of emotions, further leading to better management of a stressful situation (Stagi et al. 2015).  

While a some amount of stress, helps us in managing day-to-day living, excessive stress can be harmful for one’s emotional, psychological and physiological health. Hence, in such situations, one must engage in sufficient coping strategies or take help from external sources for the purpose of stress management and improved health outcomes.  

References

Buckner, S.L., Mouser, J.G., Dankel, S.J., Jessee, M.B., Mattocks, K.T. and Loenneke, J.P., 2017. The general adaptation syndrome: potential misapplications to resistance exercise. Journal of science and medicine in sport, 20(11), pp.1015-1017. Chou, W.P., Ko, C.H., Kaufman, E.A., Crowell, S.E., Hsiao, R.C., Wang, P.W., Lin, J.J. and Yen, C.F., 2015.

Association of stress coping strategies with Internet addiction in college students: The moderating effect of depression. Comprehensive psychiatry, 62, pp.27-33. Coiro, M.J., Bettis, A.H. and Compas, B.E., 2017.

College students coping with interpersonal stress: Examining a control-based model of coping. Journal of American College Health, 65(3), pp.177-186. Dardas, L.A. and Ahmad, M.M., 2015. Coping strategies as mediators and moderators between stress and quality of life among parents of children with autistic disorder. Stress and Health, 31(1), pp.5-12. Dieleman, G.C., Huizink, A.C., Tulen, J.H., Utens, E.M., Creemers, H.E., van der Ende, J. and Verhulst, F.C., 2015.

Alterations in HPA-axis and autonomic nervous system functioning in childhood anxiety disorders point to a chronic stress hypothesis. Psychoneuroendocrinology, 51, pp.135-150. Frank, J.L., Bose, B. and Schrobenhauser-Clonan, A., 2014.

Effectiveness of a school-based yoga program on adolescent mental health, stress coping strategies, and attitudes toward violence: Findings from a high-risk sample. Journal of Applied School Psychology, 30(1), pp.29-49.