Психолог, гештальт терапевт та психологічний консультант.
Stress: Types, Impact on Health and Well-being, and How to Manage It

What Is Stress?

Stress is a physiological and psychological response to external or internal demands perceived as threats or overloads. It is an evolutionary reaction developed to protect us from danger by activating the “fight or flight” response. Stress can manifest in various forms, from immediate physical threats to abstract worries about the future.

Types of Stress

Eustress: This is positive stress that can be stimulating and motivating. It often arises from situations that contribute to personal growth, such as new opportunities or achieving goals. Eustress usually leads to positive emotions and motivation.

Distress: This is negative stress caused by unpleasant situations or excessive demands that exceed the body’s ability to adapt. Distress can result from work problems, financial difficulties, personal conflicts, etc. This type of stress often leads to negative physiological and psychological effects.

Chronic Stress: This is long-term stress caused by prolonged exposure to stressors. Chronic stress can result from ongoing work problems or persistent personal issues.

Acute Stress: This is short-term stress triggered by sudden or unexpected events, such as accidents or unforeseen changes. It can be very intense but usually short-lived.

Impact of Stress on Health and Well-being

Physiological Impact: Stress activates the sympathetic nervous system, leading to increased levels of cortisol and adrenaline. This can cause physiological changes such as elevated blood pressure, rapid heartbeat, decreased immune function, digestive problems, and headaches.

Psychological Impact: Stress can lead to anxiety, depression, irritability, and decreased overall mood. Chronic stress can affect cognitive functions such as concentration and memory.

Emotional Impact: Distress can cause negative emotions such as fear, sadness, or frustration. This can affect relationships and social interactions.

Behavioral and Social Interactions: Stress can influence behavior, leading to issues with appetite, substance use, or avoidance of social interactions.

How to Manage Stress

Recognition and Acceptance:  Acknowledge the presence of stress and its sources. Accepting that you are experiencing stress is the first step toward managing it.

Relaxation Techniques: Use techniques that help reduce stress, such as meditation, yoga, deep breathing, or taking walks outdoors.

Physical Activiti: Regular physical activity helps lower stress levels. Exercise promotes the release of endorphins, which enhance mood.

Healthy Lifestyle: Ensure adequate sleep, a balanced diet, and avoid harmful habits. A healthy lifestyle can improve resilience to stress.

Time Management: Organize your time effectively to reduce feelings of overload. Use planning and prioritization methods.

Support and Social Connections: Communicate with trusted friends, family members, or professionals for emotional support. Social interaction can help reduce stress.

Reducing Stressors: If possible, reduce or eliminate sources of stress. For example, consider delegating responsibilities or making changes in your personal or professional life.

Professional Help: If managing stress on your own is challenging, seek help from a mental health professional. Therapeutic methods and counseling can provide effective strategies for managing stress.

Stress is an inherent part of life, but understanding its impact and using strategies to manage it is crucial. Identifying stressors, applying relaxation techniques, maintaining a healthy lifestyle, and seeking social support can help mitigate the negative effects of stress on health and well-being.