How to Identify Stress

January 29, 2024

Written by: Shelby Ruman, MS, LPC

What Is Stress?

Stress is a natural response that can appear physically or mentally when challenges or changes arise. Some forms of stress can be good, like the type of stress that helps us grow or avoid danger. But when stress becomes too much it can cause physical and mental issues. Everyone experiences stress in different ways. The way we respond to stress can make a big difference on how stress affects us.

2 Main Types of Stress

Acute Stress – this type of stress is usually short term, happens fast, and goes away quickly. It can also be a good type of stress that happens when you are excited.

Examples: going on a rollercoaster, getting into a fight with a partner, slamming on the brakes in a car, etc.

Chronic Stress – this type of stress lasts anywhere from weeks to months, and so on. Chronic stress can lead to negative impacts on a person’s health. Chronic stress can also be something a person becomes accustomed to, and it can be seen as not being a problem.

Examples: financial problems, unhappy relationships, unhealthy work environment, etc.

Examples of common situations that may cause stress include:

– A new job

– Quitting a job

– Having a baby

– Ending a relationship

– Losing a loved one

– Moving to a new place

– Natural disasters (tornadoes, earthquakes, hurricanes, etc.)

– Car accidents

– Becoming an empty nester

What are some signs of stress?

Physical Signs of Stress

– Muscle tension (e.g., stiff neck or muscle tension) 

– Increased heart rate and/or increased blood pressure

– Digestion issues

– Headaches, dizziness, or even fatigue

– Trouble Sleeping or increased tiredness

– Issues with skin; flushed skin, redness, or dry skin conditions like eczema or acne

– Problems with menstrual cycle in women

Mental Signs of Stress

– Anxiety

– Irritability

– Panic attacks (in more serious stress related situations)

– Depression

– Loss of motivation

– Low threshold for small stressors

– Difficulty Concentrating

How to Manage Stress

Stress is natural and when humans experience changes or challenges this is the usual response. However, prolonged stress can have negative effects on us. A good step in managing stress is to identify some symptoms you may be experiencing such as the ones listed above. Once symptoms are identified it is a good idea to pinpoint where the main stressors are coming from.

Do a self-check-in related to stress. Look at family stressors, work stressors, school stressors, financial stressors, and more. Narrow down where the main source of stress is coming from and look at what can be avoided, and which ones cannot. Learn ways to cope with the life stressors that cannot be avoided.

Here are some examples of how to start managing stress:

• Decrease caffeine intake.
• Try to get the recommended 7-8 hours of sleep.
• Eat a balanced diet.
• Reach out to friends and family for support when needed
• Seek therapy for stress management
• Incorporate a daily routine.
• Increase self-care.

Lastly, know that stress is normal, and you are not alone. Life can be overwhelming at times. If stress feels unmanageable, reach out for help!

Sources:

Everything to Know About Stress: Causes, Prevention, and More (healthline.com)

Stress and your health: MedlinePlus Medical Encyclopedia

Stress: Definition, Causes, Symptoms, and Management (verywellhealth.com)