Unraveling the Concept of Stress: Types and Effects

Stress Awareness Month is observed every year in April, with the aim of raising awareness about stress and its impact on people’s lives. It is a time to recognize the causes of stress and the coping mechanisms that can be used to manage it effectively. The month-long observation aims to encourage people to take a step back and evaluate their stress levels, identify stressors, and seek support if needed.

Stress Awareness Month is an opportunity to learn about stress, how it affects us, and what we can do to manage it, both individually and collectively. The goal is to reduce the stigma surrounding mental health issues and promote the importance of seeking help and support when needed.

Let’s gain an understanding of stress and stressors.

Anitha is not happy that she has found a new job. In fact, she is stressed as she will have to move to another town. Does this sound familiar? Have you gone through a similar thought process? Due to
a different stressor maybe?

Stress, a term from Physics, was introduced to medical terminology by Dr. Hans Selye. He defined stress as a non-specific response of the body to any demand. Stress can be characterized as a state of mental tension or worry caused by difficult circumstances. It is a natural and common reaction to the challenges and occasional threats that we encounter in our daily lives.

Stressors are the factors or situations that cause stress. Depending on the stressor and our response to it, stress can be positive or negative.

Eustress is a positive stress that motivates us to improve our performance, accomplish goals, and boost self-esteem. Examples of eustress include achieving good results, acquiring a new job, getting married, having a child, buying a new home, and going on holidays or vacations.

Distress, on the other hand, is the negative stress that can cause harm to our physical and mental well-being. Examples of distress include the death of a loved one, divorce, job loss, chronic illness, financial crisis, abuse, neglect, and everyday situations like exams, interviews, workload, and conflicts. Even traffic can lead to stress.

Stress is widespread during major events such as pandemics, disasters, wars, and community violence.

Stress can affect both our body and mind, and it presents itself in various physical and mental symptoms. Physical symptoms include fatigue, headaches, nervousness, sweaty or cold hands, change in appetite, nausea and vomiting (at times), dry mouth, difficulty swallowing, frequent colds, infections, lack of sleep, grinding teeth at night, clenched jaws, tight shoulders, nail-biting, and fidgeting. Psychological symptoms include agitation, irritability, mood swings, low self-esteem, constant worrying, inability to focus, and avoiding people or responsibilities.

We all experience stress to some degree. What makes difference is how we respond to stress. Coping style and symptoms vary from person to person. One person will respond differently to the same stressor than the other.

Here are some coping strategies for dealing with stress:

Avoid:

Try to avoid stressors whenever possible.
Learn to recognize stressful thoughts and situations.
Take a break from the source of stress.
Learn to say no to additional responsibilities.
Avoid procrastination.

Accept:

Understand that it is normal to experience stress, and you can’t always avoid stressors.
You can’t always change people or avoid certain situations.
Talk to someone you trust when you’re feeling overwhelmed.
Accept your mistakes and use them as opportunities for learning.
Practice positive self-talk.

Adapt:

Distract yourself with activities you enjoy.
Try thinking laterally to come up with new solutions.
Take deep breaths or meditate to calm your mind.
Exercise regularly to reduce stress levels.
Cook and share nutritious meals with family and friends.
Learn a new skill or hobby.

Alter:

Communicate your thoughts and feelings to others.
Develop loving relationships and supportive friendships.
Prioritize your tasks to manage your time effectively.
Maintain a regular sleep routine and good sleep hygiene.

Most of us are able to manage stress and continue with our daily lives, but if you find it difficult to cope, don’t hesitate to seek help from a trusted friend or mental health professional.

Remember: Your greatest weapon against stress is to reframe your thoughts and practice effective coping strategies.

Author Dr. Aabha Pimprikar is a Dentist, Entrepreneur, Life skills trainer Owner, and Founder of Subhojyam Spices