There are two main types of stress; acute stress and chronic stress. These describe the difference between the little stresses that we experience on a daily basis, and the more severe stress that can build up when you are exposed to a stressful situation over a longer period.
What causes stress?
- being under lots of pressure.
- facing big changes.
- worrying about something.
- not having much or any control over the outcome of a situation.
- having responsibilities that you're finding overwhelming.
- not having enough work, activities or change in your life.
- times of uncertainty.
Examples of life stresses are:
- The death of a loved one.
- Divorce.
- Loss of a job.
- Increase in financial obligations.
- Getting married.
- Moving to a new home.
- Chronic illness or injury.
- Emotional problems (depression, anxiety, anger, grief, guilt, low self-esteem)
The Four Common Types of Stress
- Time stress.
- Anticipatory stress.
- Situational stress.
- Encounter stress.
Psychological stress: emotional stress (resentments, fears, frustration, sadness, anger, grief/bereavement), cognitive stres (information overload, accelerated sense of time, worry, guilt, shame, jealousy, resistance, attachments, self-criticism, self-loathing, unworkable perfectionism, anxiety, panic attacks, not
Physical, emotional and behavioral symptoms develop.
- Physical symptoms of stress include:
- Aches and pains.
- Chest pain or a feeling like your heart is racing.
- Exhaustion or trouble sleeping.
- Headaches, dizziness or shaking.
- High blood pressure.
- Muscle tension or jaw clenching.
- Stomach or digestive problems.
Tips for Managing Chronic Stress
- Get active. Physical activity can positively affect your mood and reduce stress.
- Try tai-chi or other relaxation exercises.
- Prioritize your sleep.
- Focus on what you can change.
- Give yourself some grace.
- Avoid self-isolation.
Chronic stress is potentially harmful because your mind and body are on high alert (fight/flight) for too long and they don't return to a state of homeostasis or balance frequently enough. You're not able to recover from the assault of the stress hormones.
Chronic stress disrupts nearly every system in your body. It can suppress your immune system, upset your digestive and reproductive systems, increase the risk of heart attack and stroke, and speed up the aging process.
Over time, continued strain on your body from stress may contribute to serious health problems, such as heart disease, high blood pressure, diabetes, and other illnesses, including mental disorders such as depression or anxiety.
There is no specific “listing†for stress under the Social Security Act (SSA) guidelines. You cannot receive a long-term disability award for chronic stress, no matter how severe or for how long you have had it.
Despite being unpleasant, stress in itself is not an illness. But there are connections between stress and mental health conditions including depression, anxiety, psychosis and post-traumatic stress disorder (PTSD). Research into stress - its causes, effects on the body and its links to mental health - is vital.
16 Simple Ways to Relieve Stress and Anxiety
- Exercise. Exercise is one of the most important things you can do to combat stress.
- Consider supplements. Several supplements promote stress and anxiety reduction.
- Light a candle.
- Reduce your caffeine intake.
- Write it down.
- Chew gum.
- Spend time with friends and family.
- Laugh.
Stress Can Shrink Your BrainResearch has shown that prolonged stress results in shrinkage of the brain, particularly two regions: the hippocampus and the prefrontal cortex. It has been shown that stress slows the production of new cells in the hippocampus which is part of the brain which stores the memories.
According to The American Institute of Stress: About 33 percent of people report feeling extreme stress. 77 percent of people experience stress that affects their physical health. 73 percent of people have stress that impacts their mental health.
Behavioral symptoms of stress include:
- Changes in appetite -- either not eating or eating too much.
- Procrastinating and avoiding responsibilities.
- Increased use of alcohol, drugs, or cigarettes.
- Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing.
As a result, emotional states such as anxiety might produce more substantial elevation in cortisol in older adults.
The following simple tips may help to moderate cortisol levels:
- Lowering stress. People trying to lower their cortisol levels should aim to reduce stress.
- Eating a good diet.
- Sleeping well.
- Trying relaxation techniques.
- Taking up a hobby.
- Learning to unwind.
- Laughing and having fun.
- Exercising.
Our bodies may shut down due to the effects of stress on the body. We may get sick, fatigued, or develop mental health issues.
Selye identified these stages as alarm, resistance, and exhaustion. Understanding these different responses and how they relate to each other may help you cope with stress.
Acute stress disorder is an intense, unpleasant, and dysfunctional reaction beginning shortly after an overwhelming traumatic event and lasting less than a month. If symptoms persist longer than a month, people are diagnosed as having posttraumatic stress disorder (PTSD).
In the weeks after a traumatic event, you may develop an anxiety disorder called acute stress disorder (ASD). ASD typically occurs within one month of a traumatic event. It lasts at least three days and can persist for up to one month.
hallucinations. extreme mood swings or unexplained outbursts. panic attacks, which include chest pain, detachment from reality and self, extreme fear, and difficulty breathing. paranoia, such as believing someone is watching you or stalking you.
