The Impact of Stress on Mental Health
Stress is typically defined as a physiological and psychological response to a perceived threat or challenge. It involves the body's reaction to any demand or pressure placed on it, which can be physical, emotional, or mental. When a person perceives a situation as threatening or demanding, their body activates a complex response system known as the stress response or the "fight-or-flight" response. This response involves the release of hormones like adrenaline and cortisol, which prepare the body for action. Physiologically, this can result in increased heart rate, elevated blood pressure, heightened alertness, and other changes aimed at dealing with the perceived threat or challenge.
Psychologically, stress can manifest as feelings of tension, worry, anxiety, or irritability. It can arise from various sources, including work pressures, financial difficulties, relationship issues, major life changes, or even positive events that require adjustment. While some stress can be motivating and help individuals perform better under pressure, chronic or excessive stress can have detrimental effects on physical health, mental well-being, and overall quality of life. Therefore, managing stress effectively is crucial for maintaining health and coping with life's challenges.
There are three categories of stress known as acute, episodic acute, and chronic:
Acute Stress is the most common form of stress and typically arises from short-term demands and pressures. It is brief in duration, usually occurring in response to immediate stressors or challenges such as encountering a deadline at work, preparing for an exam, dealing with a traffic jam, or having a heated argument.
Episodic Acute Stress refers to a pattern where individuals frequently experience acute stress reactions. People with episodic acute stress tend to be highly driven, ambitious, and often feel overwhelmed by the many demands in their lives. Individuals who are constantly juggling multiple deadlines, engaging in perfectionistic tendencies, or experiencing frequent interpersonal conflicts may experience episodic acute stress.
Chronic Stress is characterized by persistent, long-term stress that continues over an extended period of time. It can result from ongoing situations or conditions that do not have a clear endpoint. Examples include enduring financial difficulties, coping with a chronic illness, dealing with a dysfunctional relationship, or facing constant work-related pressures. Chronic stress can significantly impact physical health, mental well-being, and overall quality of life. Continuous stress can elevate your susceptibility to a range of physical and mental health issues. These can encompass anxiety, depression, digestive problems, headaches, muscle tension, cardiovascular conditions like heart disease, heart attacks, hypertension, stroke, sleep disturbances, weight gain, and difficulties with memory and concentration. Additionally, chronic stress can contribute to the development of diseases, either through physiological changes in the body or through the adoption of unhealthy coping mechanisms such as overeating and smoking.
Strategies to Reduce Stress
Reducing stress not only improves your immediate well-being but also safeguards your long-term health. Numerous studies have shown that interventions aimed at enhancing psychological health can positively influence cardiovascular health outcomes. Therefore, researchers recommend cultivating positive emotions—such as happiness, contentment, and enthusiasm—by prioritizing enjoyable activities daily. Other strategies to reduce stress include:
Identifying stressors and developing a plan to address them.
Building strong relationships and support systems such as family and/or friends for practical support, ideas, or a fresh perspective.
Managing anger to reduce reactivity and impulsivity through calming exercises such as taking a moment to calm down—count to 10, for instance or physical activities like walking.
Resting your mind by getting adequate sleep, reducing caffeine intake, eliminating distractions like screens from your bedroom, and maintaining a consistent bedtime.
Seeking professional help if stress feels overwhelming to assist in identifying contributing factors and developing strategies to manage chronic stress effectively.
In summary, while acute stress is short-term and episodic acute stress involves recurring acute stress episodes, chronic stress persists over a longer period and can have more profound and lasting effects on health and well-being. Recognizing these different patterns of stress can help individuals and healthcare professionals implement appropriate strategies for stress management and prevention.
Is stress negatively impacting your life? One of our therapists would be happy to help you! Book a free consultation online or contact us for more information at 905-264-6565 or admin@vaughanpsychotherapist.com.
References
American Psychological Association. How stress affects your health. https://www.apa.org/topics/stress/health
Clevland Clinic. (2024, May 15). Stress. https://my.clevelandclinic.org/health/diseases/11874-stress