WHAT IS STRESS?

Stress can be defined as a state of worry or mental tension caused by a difficult

situation. Stress is a natural human response that prompts us to address challenges and threats
in our lives.
Nature and definition of stress:
Considered from an individual’s point of view, stress is our body’s physical, mental
and chemical reactions to circumstances that frighten, confuse, endanger or irritate us. If
controlled, stress is a friend that strengthens us for the next encounter. If handled poorly, it
becomes an enemy which can cause diseases like high blood pressure, ulcer, asthma and
overactive thyroid. As per the medical explanation of the term, “stress is the body’s general
response to environmental situations.”
Stress is not bad in itself. But when stress is created by undesirable outcomes, it
becomes Distress. On the other hand, if it is created by desirable and successful effects it is
called Eustress. Eustress is a healthy, positive and developmental stress response. It is
primarily the Distress form of stress which requires examination and steps to cope with it;
because distress is generally associated with heart disease, alcoholism, drug abuse, marital
problems, absenteeism etc.
Definition of stress:
According to Ivancevich and Matterson, “Stress is the interaction of the individual with the
environment. It is an adaptive response, mediated by individual differences and/or
psychological process; that is a consequence of any external (environmental) action, situation
or event that places excessive psychological and/or physical demands upon a person”.
According to Beehr and Newman, “Job stress is a condition arising from the interaction of
the people and their jobs, and characterised by changes within people that force them to
deviate from their normal functioning.”
“Stress is a dynamic condition in which an individual is confronted with an opportunity,
constraint or demand related to what he or she desires and for which the outcome is perceived
to be both uncertain and important.”
There are many different kinds of stress. However, based on research studies
about the types of stress in psychology, stress can be divided into three primary types:
The three types of stress:
1) Acute stress 2) Episodic acute stress 3) Chronic stress
A) Acute stress : Acute stress results from your body’s reaction to a new or challenging
situation. It’s that feeling you get from an approaching deadline or when you narrowly avoid
being hit by a car. We can even experience it as a result of something we enjoy. Like an
exhilarating ride on a roller coaster or an outstanding personal achievement. Acute stress is
classified as short-term. Usually, emotions and the body return to their normal state relatively
soon.
Symptoms of acute stress:
1. Pupil dilation. As part of the fight-or-flight reaction, our pupils dilate to allow more
light to enter the eyes and enable us to see our surroundings more clearly.
2. Heart rate increases. This is another part of the fight-or-flight reaction that can be
disconcerting if it feels like heart palpitations.
3. Perspiration. When we are stressed, our body temperature rises, which causes us to sweat
more.
4. Fast and heavy breathing. This symptom is also part of the fight-or-flight reaction.
This aims to introduce more oxygen into the body's systems so it can more effectively
react to stress.
5. Anxiety. This is the feeling of worry and fear that results from exposure to a stressor.
6. Emotional ups and downs. In other words, irritability and mood swings.
7. Poor sleep. Our sleep is often disrupted by our anxiety and the cocktail of hormones
produced by the fight-or-flight reaction.
B) Episodic acute stress: Episodic acute stress is when acute stresses happen on a
frequent basis. This can be because of repeatedly tight work deadlines. It can also be
because of the frequent high-stress situations experienced by some professionals, such
as healthcare workers . With this type of stress, we don’t get time to return to a relaxed
and calm state. And the effects of the high-frequency acute stresses accumulate. It often
leaves us feeling like we are moving from one crisis to another.
Symptoms of episodic stress:
1. Muscle tension. This is meant to help our body guard against injury and pain. When
exposed to episodic acute stressors, our muscles don’t get the opportunity to relax.
2. Feeling overwhelmed. This is the feeling of not being able to cope nor able
to visualize effective solutions to the causes of your stress.
3. Uncontrolled anger and irritability. We find ourselves lashing out more often and
with less provocation. We may also find ourselves reacting strongly to things that
normally we would tolerate.
4. Migraines. These are often the result of muscle tension. The frequency and severity of
migraines are likely to increase under episodic acute stress.
5. Hypertension. A majority of people will be unaware of having high blood pressure.
The only reliable way to detect hypertension is to have your blood pressure measured by
a health professional.
C) Chronic stress: is the result of stressors that continue for a long period of time.
Examples include living in a high-crime neighbourhood or constantly fighting with your
life partner. This type of stress feels never-ending. We often have difficulty seeing any
way to improve or change the situation that is the cause of our chronic stress.
Symptoms of chronic stress:`
1. Weight gain. This is often the result of “stress eating,” but it can also result from
long-term hormonal imbalances caused by chronic stress.
2. Insomnia. Difficulty in falling and staying asleep, often resulting in not feeling rested
from whatever sleep you did get.
3. Panic attacks. Sudden onset of feelings of fear and anxiety accompanied by the
symptoms of acute stress.
4. Chronic headaches. Frequently occurring tension headaches, generally defined as
occurring more than 15 days in a month.
5. Emotional fatigue. This manifests as feeling tired a majority of the time, irrespective
of the type of rest you’re getting or sleep.
Effects of stress on physical and mental health:
When stress becomes overwhelming and prolonged, the risks for mental health
problems and medical problems increase. Long-term stress increases the risk of mental health
problems such as anxiety and depression, substance use problems, sleep problems, pain and
bodily complaints such as muscle tension.
 Stress is a psychological condition and body discomfort. It is a common phenomenon
associated with a feeling of emotional or physical tension. When the person experiences a
constraint inhibiting the accomplishment of desire and demand for accomplishment, it leads
to potential stress.
Stress causes changes in the body that can range from mild to severe. Symptoms can
be cognitive, physical, emotional, or behavioral. When under stress, your body’s autonomic
nervous system takes control. This system regulates the function of your internal organs, such
as the heart, stomach, and intestines.
Your muscles tense, there is an increase in heart rate and breathing, short-term
memory becomes more effective and prepares the body for ‘fight or flight’ when you sense
danger. Stress intensity or frequency can be good or bad. In small doses, it can improve
thinking skills and help you cope in situations where you need to perform, like during an
exam. It can also improve your ability to think on your feet, like figuring out a way to solve a
problem on the spot.
Long-term stress has signs and symptoms that you can identify to help you manage it. Some
common ones include:

 Feeling overwhelmed
 Anxiety and restlessness
 Feeling hopeless and depressed
 Panic attacks
 Lack in self-confidence
 Unable to make decisions
 Uncaring attitude towards family and responsibilities
 Mood swings
 Loss of appetite and trouble sleeping
 Change in sexual drive
 Unmotivated and unfocused
 Social withdrawal
 Drinking too much
 Reduced levels of performance and productivity

Prevention and Treatment of Stress

 Different triggers cause stress. Identifying your trigger will make it easier to develop
personalized ways to deal with stress or experiment with various ways to manage
your mental health. Here are some basic approaches.
 Exercising regularly. Daily exercise produces stress-relieving hormones that
improve your physical and mental health.
 Have a support system. Reach out to others. Attending support groups or stress
management programs, consulting a health care professional, or talking to a friend
helps.
 Engage in hobbies you enjoy. Intentionally setting time to do something you enjoy
can help you relax and increase your overall mental health.
 Eat healthy. When you eat healthy foods, you reduce stress triggers and stabilize
your mood.
 Practice relaxation techniques. Adopt a technique that works for you such as
meditation, yoga, deep breathing, or massage to manage your stress levels.
What is coping and stress management?
The stress management meaning is to reduce the negative impacts caused by stress
and to improve a person's physical and mental well-being. Stress management may include
self-care, managing one's response to stress, and making changes to one's life when in a
stressful situation.
Coping involves adjusting to unusual demands, or stressors. This requires giving a
greater effort and using greater energy than what's needed in the daily routines of life.
Prolonged mobilization of effort can contribute to elevated levels of stress-related hormones
and to eventual physical breakdown and illness.
Stress management approaches include:

 Learning skills such as problem-solving, focusing on important tasks first and managing
your time.
 Improving your ability to cope with difficult events that happen in life. For example, you
may learn how to improve your emotional awareness and reactions. You also may learn
how to increase your sense of control. And you may find greater meaning and purpose in
life and have more gratitude and optimism.
 Practicing relaxation techniques such as deep breathing, yoga, meditation, tai chi,
exercise and prayer.
 Improving your personal relationships.

Conclusion of stress and management

Stress is a major concern for individuals and organizations. Exhaustion is the outcome
of prolonged stress. Individuals and organizations can take many approaches to lessening the
negative health and work outcomes associated with being overstressed. Emotions play a role
in organizational life. Understanding these emotions helps individuals to manage them.
Emotional labor can be taxing on individuals, while emotional intelligence may help
individuals cope with the emotional demands of their jobs.