Stress is, unfortunately, an inevitable part of life. Stress can come from a variety of sources in our life and can manifest in physical symptoms. The silver lining is that we are fortunate to have an entire field of experts devoted to researching how to manage our stress successfully. Psychology Today reminds us that some stress can be healthy and used for good, like the kind that motivates us to work hard and push ourselves (Psyschologytoday.com, 2023). However, stress that can be utilized to our advantage is not what we’re here to talk about. We’re not going to sprinkle some toxic positivity on stress and ignore the detrimental pitfalls that stress can wreak on our lives. The type of stress we want to focus on today is the kind that overwhelms us and can cause significant harm to our bodies and minds. Today we’re going to breakdown: common stressors, the symptoms of being over stressed and successful ways to manage these stressors.
What are common stressors?
First, it’s important to understand the different forms of stress. We can experience acute stress, which may be very brief, episodic stress, which is also short-term, however, this type of stressful episodes are recurring and, lastly, chronic stress, which is a long-term stress that can be experienced for a much longer duration (psychologistworld.com, 2024). Next, we need to understand what can trigger stress. The most common stressors we encounter are related to work, self-image, social interactions, health, finances, life changes, or relationships (psychologistworld.com, 2024). This list is not exhaustive and there are certainly other stressful scenarios you could face.
What are the symptoms of being overstressed?
Our body is hard-wired to alert us when we are too stressed. Psychology Today shares that the body will naturally go into certain modes during times of stress:
- Fight mode: increased heart rate, sweating and the feeling to fight the stressor
- Flight mode: increased heart rate and the feeling to run away
- Freeze mode: immobile, withdraw or even faint
- Affiliate mode: connecting with others during stress
Too much stress can be detrimental to our body. Some signs that you are too stressed can include poor mental and physical health, obesity, mood and anxiety disorders or eating disorders (psyschologytoday.com, 2023). Stress also causes an increased risk of heart disease and cancer. The American Psychological Association shares that stress can also cause pain in your muscles, headaches, shortness of breath, fatigue, stomach issues and even reproductive issues (apa.org, 2024).
What are ways we can manage stress?
Institutions often provide a litany of tips to managing your stress such as “try to eliminate stressors” which can often fall flat for many people experiencing overwhelming stress. But the fact of the matter is that managing your stress will be a lifelong skill you will need to develop. It starts with creating a support network around you. This can look like family members, friends, or, most significantly, a mental health expert that can help you sort through the stress and devise a plan to manage it. Next, is utilizing that plan when you feel the stress beginning to loom. Recommendations to include in your plan can be prioritizing rest, nutrition, moving your body, meditating, being out in nature, or picking up stress-free hobbies (apa.org, 2024).
Ultimately, stress will come around from time to time for most of us. But, it doesn’t have to derail your life, even when it feels insurmountable. There are ways to successfully manage your stress. Managing your stress may begin with seeking mental health support from a licensed therapist to help guide you through a plan that can help alleviate that stress when “eliminating the stressors” is simply not an option.
As always, the Arizona Center for Marriage and Family Therapy is here to support you on your mental health journey. If you are local to the Phoenix metro area, please don’t hesitate to reach out or schedule with one of our therapists today.
Sources:
10 Causes of Stress (and How to Avoid Them) – Psychologist World
Healthy ways to handle life’s stressors
Stress and Health: What You Need to Know | Psychology Today
Stress effects on the body Types of stressors and when to get help with stress
