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Stress is an intrinsic and universal aspect of human life, manifesting as the body and mind's natural response to any demand or challenge that disrupts our equilibrium. It's a physiological and psychological reaction that occurs when an individual perceives a situation as threatening or demanding, triggering a wide array of internal processes designed to help the person adapt or cope with the situation. This response includes the release of hormones, such as adrenaline and cortisol, that prepare the body for what is commonly known as the "fight or flight" reaction.
Stress is not inherently negative; it serves an essential function in our survival by enabling us to respond quickly to threats and challenges. However, the nature and impact of stress can vary significantly, depending on its duration, intensity, and the individual's perception and coping abilities.
Understanding stress as a nuanced and multifaceted phenomenon is crucial in discerning its potential effects on our health and well-being, paving the way for effective management strategies that harness the benefits of positive stress while mitigating the adverse effects of negative stress.
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Stress is not always a bad thing. Stress is simply the body's response to changes that create taxing demands. The previously mentioned Dr. Lazarus (building on Dr. Selye's work) suggested that there is a difference between eustress, which is a term for positive stress, and distress, which refers to negative stress.
In daily life, we often use the term "stress" to describe negative experiences or situations. This leads many people to believe that all stress is bad for you, which is not true.
Eustress, or positive stress response, has the following characteristics:
As Dr. Brindusa Vanta, MD, says, "Eustress, also known as positive stress, acts as a powerful motivator, driving you to take on challenges. By embracing these stressors, you experience personal growth and resilience and a sense of accomplishment and fulfillment."
In contrast, distress, or negative stress, has the following characteristics:
It is somewhat hard to categorize stressors into objective lists of those that cause eustress and those that cause distress because different people will have different reactions to particular stressful events and situations. However, by generalizing, we can compile a list of stressors that are typically experienced as negative or positive by most people most of the time. Worried about your mental health? Start with our anxiety test.
Examples of negative personal stressors include:
Examples of positive personal stressors include:
Work and employment concerns such as those listed below are also frequent causes of distress:
Stressors are not always limited to situations where some external situation is creating a problem. Internal events, such as feelings, thoughts, and habitual behaviors, can also cause negative stress.
Common internally caused sources of distress include:
Habitual behavior patterns that can lead to distress include:
If you suffer from distress associated with depression or anxiety, you may be looking to different therapies for relief. Ketamine-assisted therapy is a treatment approach that involves the use of the medication ketamine in low doses to help individuals who are struggling with mental health problems, such as depression, anxiety, or post-traumatic stress disorder (PTSD). Ketamine therapy is not indicated for stress but for commonly associated conditions such as depression and anxiety. While more research is needed to fully understand the mechanisms behind how ketamine works to alleviate depression or anxiety, it has shown promise as a treatment option when other therapies do not provide enough symptom relief. Find a ketamine treatment clinic near you to learn more about the benefits of ketamine therapy.
Positive stress, also known as eustress, is a type of stress that can have a beneficial effect on the body and mind. Unlike other negative types of stress, which can cause anxiety and harm to the body, positive stress comes from facing challenges. It can have positive effects that help motivate and energize a person. Examples of positive stress include starting a new job or project, working toward a goal, or even exercising. When we face these challenges, our bodies release hormones that help us learn, stay motivated, and become excited about the outcome. Eustress can provide many benefits, including increased productivity, better job performance, and improved overall health.
Negative stress, also known as distress, is a feeling of being overwhelmed, anxious, or worried due to challenging situations. It can arise when we feel like we don't have control over the things happening in our lives or when we feel overwhelmed or are facing too much pressure from work, relationships, or other stressors. Negative stress may lead to physical symptoms like headaches, muscle tension, and heart palpitations, as well as mental health problems like anxiety and depression. It's important to identify the sources of these negative feelings and stress and find ways to cope, such as exercising, talking to friends or an online therapist, and practicing relaxation techniques.
A stressor is any event or situation that causes stress. It could be a physical or psychological demand that creates a response in the body, leading to stress. Stressors can be anything from a busy workday to a traumatic event or an ongoing difficult situation in life. People can experience stressors in many different aspects of their lives, and the adverse effects of stressors on individuals can vary based on variables such as their coping mechanisms and resources. Understanding stressors and how we respond to them is important for our overall mental health and well-being. By recognizing stressors, we can find ways to manage them and reduce their negative effects on our body and mind.
Effectively managing distress requires a multifaceted approach that incorporates both self-help strategies and, when necessary, professional support. Understanding and employing various coping mechanisms can significantly improve your ability to navigate stressful situations, reduce the impact of distress, and enhance overall well-being. Here is a brief overview of effective coping strategies.
As Dr. Brindusa Vanta, MD, says, "Looking to add meditation to your routine but struggle to find time? Try a smartwatch. It reminds you to set aside 3 minutes daily for meditation sessions. It also tracks exercise, sleep, and diet—all key components of stress management.'
When these self-help strategies are not enough, it may be time to seek professional support. Resources for professional support include:
By employing these coping mechanisms and knowing when and where to find professional support, individuals can better manage distress and work toward a more balanced state of well-being.
If you're experiencing distress, recognizing when to seek professional help is crucial for your mental and emotional well-being. While it's normal to feel stressed or anxious at times, certain indicators suggest that professional intervention may be beneficial. These include:
When these or similar signs persist, it's important to consider seeking professional help. Mental health professionals can offer support and strategies to manage and alleviate distress.
As advocates of mental health and wellness, we take great pride in educating our readers on the various online therapy providers available. MentalHelp has partnered with several thought leaders in the mental health and wellness space, so we can help you make informed decisions on your wellness journey. MentalHelp may receive marketing compensation from these companies should you choose to use their services.
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