What is Stress?

At its core, stress is the body’s response to a challenge or demand. It triggers the release of hormones like adrenaline and cortisol, which prepare the body for a “fight or flight” response. This reaction can be helpful in short bursts, helping us to react quickly in dangerous or high-pressure situations. However, when stress becomes chronic, it can negatively impact our health.

Signs of Stress

Stress affects individuals differently, but there are common signs to look out for, including:

• Physical symptoms: headaches, fatigue, muscle tension, heart burn, feeling twitchy or digestive issues.
• Emotional symptoms: irritability, anxiety, sadness, or feeling overwhelmed.
• Cognitive symptoms: difficulty concentrating, forgetfulness, or constant worrying.
• Behavioural symptoms: changes in sleep patterns, appetite, or withdrawal from social activities.

The Psychology of Stress

From a psychological perspective, stress isn’t just about external circumstances—it’s about how we perceive and interpret those situations. Two people can experience the same event and react completely differently. One might view a work deadline as a motivating challenge, while another may see it as an insurmountable pressure. This is where the role of cognitive appraisal comes in. It’s the process of evaluating a situation to determine if we see it as a threat or an opportunity.

The Impact of Chronic Stress

While short-term stress can be useful for motivation and alertness, long-term or chronic stress can have serious consequences. It can lead to mental health issues like anxiety and depression, weaken the immune system, and contribute to physical conditions such as high blood pressure, heart disease, and digestive problems. 

Chronic stress can also interfere with sleep, leading to a vicious cycle of fatigue, decreased productivity, and heightened stress.

Managing Stress: Practical Strategies

Managing stress is not about eliminating it completely—it’s about developing resilience and learning to cope with it effectively. Here are a few evidence-based strategies psychologists recommend:

1. Mindfulness and relaxation techniques: Practices like deep breathing, meditation, and progressive muscle relaxation can help calm the body’s stress response.
2. Cognitive restructuring: This involves identifying negative or distorted thought patterns and challenging them with more balanced, realistic perspectives.
3. Physical activity: Regular exercise has been shown to reduce stress hormones and boost moodenhancing endorphins.
4. Time management: Breaking tasks into manageable chunks and prioritising can reduce feelings of overwhelm.
5. Social support: Talking to friends, family, or a professional can provide a fresh perspective and emotional relief.
6. Setting boundaries: Learning to say “no” and protecting your personal time is key to reducing burnout.

When to Seek Professional Help

While self-care strategies can be helpful, sometimes stress can feel overwhelming, and it’s important to know when to seek professional support. A psychologist can help you explore underlying issues contributing to your stress, teach you effective coping mechanisms, and provide a safe space to process your emotions.

Final Thoughts

Stress is a normal part of life, but it doesn’t have to control you. By understanding your stress triggers and learning strategies to manage it, you can build resilience and improve your overall well-being. Remember, reaching out for help is a sign of strength, not weakness. If you’re feeling overwhelmed, consider consulting with a psychologist to help you develop a tailored approach to stress management.