Skip 
Navigation Link
secslider

Introduction and the Nature of Stress

Stress Reduction and Management

Stress problems are very common with many people reporting experiencing extreme levels of negative stress. When stress is considered as something that occurs repeatedly across the full lifespan, the true incidence of stress problems is much higher. Being "stressed out" is thus a universal human phenomenon that affects almost everyone.

What are we talking about when we discuss stress? Generally, most people use the word stress to refer to negative experiences that leave us feeling overwhelmed. Thinking about stress exclusively as something negative gives us a false impression of its true nature, however. Stress is a reaction to a changing, demanding environment. Properly considered, stress is really more about our capacity to handle change than it is about whether that change makes us feel good or bad. Change happens all the time, and stress is in large part what we feel when we are reacting to it.

We can define stress by saying that it involves the "set of emoti...More

Fast Facts: Learn! Fast!

What is stress?

  • Stress is a reaction to a changing, demanding environment.
  • Stress is really more about our capacity to handle change than it is about whether that change makes us feel good or bad.
  • Change happens all the time and stress is in large part what we feel when we are reacting to it.
  • Every event in the environment, from the weather to the ringing telephone, has some sort of impact on us, and the instant we become aware of that event taking place, we have recognized a demand.
  • Understanding that a demand has occurred does not automatically cause us to experience stress. Instead, we appraise a demand by asking ourselves two questions: 1) Does this event present a threat to me? and 2) Do I have the resources to cope with this event?
  • If we appraise an event as threatening, the sympathetic nervous system automatically signals our body to prepare for action.
  • Once your body has been prepared for action by the various hormones and neurotransmitters, you are ready to respond to the stressor by taking physical action.
  • Physiologists call what happens next the "fight-or-flight" response to highlight the two most common forms that this physical response tends to take.
  • Once a stressor has been neutralized (or has been avoided successfully), the parasympathetic nervous system starts to undo the stress response by sending out new signals telling your body to calm down.

For more information

What are the effects of stress?

  • Chronic and persistent negative stress can lead to many adverse health problems, including physical illness, and mental, emotional and social problems.
  • Chronic stimulation of the immune system causes the system to become suppressed overall, and thus become less effective at warding off diseases and infections.
  • Many people experience a stomachache or diarrhea when they are stressed.
  • Chronic activation of stress hormones can raise your heart rate, cause chest pain and/or heart palpitations (sensations that your heart is pounding or racing), and increase your blood pressure and blood lipid (fat) levels.
  • People who respond to stress with anger or hostility have an increased risk of developing cardiovascular disease.
  • Unhealthy stress coping strategies such as smoking, drinking, or overeating can also damage the heart and surrounding blood vessels.
  • Stress often causes muscles to contract or tighten and over time, sustained stress can cause aches and pains to occur due to muscle tension.
  • The hormones accompanying stress can cause reproductive problems for both women and men.
  • Stress also worsens many skin conditions.
  • Stress hormones can contribute to a sustained feeling of low energy or depression.
  • Chronic and/or severe stress can also negatively affect people with Bipolar Disorder.
  • Some people who are stressed may show relatively mild outward signs of anxiety, such as fidgeting, biting their fingernails, tapping their feet, etc.
  • In other people, chronic activation of stress hormones can contribute to severe feelings of anxiety (e.g., racing heartbeat, nausea, sweaty palms, etc.), feelings of helplessness and a sense of impending doom.
  • People who are chronically stressed may experience confusion, difficulty concentrating, trouble learning new information, and/or problems with decision-making.

For more information

How can I reduce the effects of stress?

  • Restorative techniques are used for reducing the unpleasant and unhealthy emotional effects of stressful events that have already occurred.
  • Conscious deep rhythmic breathing has a calming effect on the body, and tends to help the heart rate to slow down, the mind to quiet and attention to turn inward towards the sensation of inhalation and exhalation.
  • Meditation is putting your mind at ease by controlling the focus of your attention and can also help reduce anger and hostility feelings by teaching you to suspend automatic judgments.
  • Physical activity is one of the best methods for fighting stress. Exercise helps you feel better by harnessing the body's natural fight or flight response, rather than suppressing it.
  • Yoga, Pilates and Tai Chi are excellent stress-relieving practices.
  • Progressive muscle relaxation is a stress relief technique that relies upon subtle rather than gross (large) muscular movements to promote relaxation and tension relief.
  • There are several other methods and techniques based on using kinetic (body) movements to reduce stress, as well as those that involve therapeutic touch like in massage, or manipulating specific body points as done in acupuncture.
  • There are a wide variety of medications that can be used to aid in the process of stress relief and prevention.
  • Psychological strategies for stress relief draw upon the broad discipline of psychology to provide insight into why people become stressed and methods for how that stress can be lessened.
  • Visualization and imagery (sometimes referred to as guided imagery) techniques offer yet another avenue for stress reduction.
  • Rather than directly manipulating one's body or mind to reduce stress, you can also change the environment around you to produce a transformative and stress-relieving effect.

For more information

How can I prevent stress in my life?

  • It is much smarter to spend some time developing good stress prevention skills that minimize the need for strenuous self-soothing efforts after stress has occurred.
  • Reducing stress generally includes becoming aware of what true needs are and are not, understanding how to meet true needs and becoming able to resist being exploited or manipulated by other people.
  • Stress prevention is not a one-time effort but rather an ongoing discipline.
  • Developing a clear and prioritized understanding of one's values lies at the core of effective stress prevention.
  • Time management methods involve finding ways to work more efficiently, so as to maximize one's use of time.
  • Another absolutely vital skill for maintaining a healthy balance between work and life responsibilities is the ability to be assertive when necessary. Being assertive means being able to say no, and to refuse requests and demands when they are not healthy for you to take on.
  • Stress Inoculation Therapy (SIT) is a psychotherapy method intended to help patients prepare themselves in advance to handle stressful events successfully and with a minimum of upset. 

For more information

How can I develop a personalized stress prevention plan?

  • Effective stress prevention strategies require people to change their lifestyles so that they take proactive steps to avoid stress and enhance their health every day.
  • The best prescription for reducing stress is one created by you based on your knowledge of the stresses you are facing as well as an appreciation of your strengths and weaknesses.
  • Try to pick goals that you think you will enjoy performing, because these goals will be easier to stick with than ones you anticipate will be aversive.
  • Write down your goals using positive language, saying what you will do, rather than what you won't.
  • When you have a plan you can live with, the next thing you will need to do is to make a commitment to carrying it out.
  • Announcing your goals publicly to people who care about you can also become a way to ask for and receive support.
  • Another way to formalize your goals is to write or type them out in the form of a contract. On this contract, spell out your goals and specify the time frame in which you will meet them.
  • It's important to keep a record of your actions as you work towards your change goals.
  • Lifestyle change goals are not like most other goals, which have a defined ending point.
  • If you lapse from your plans (and you almost certainly will, simply because you are human), don't make a big deal out of it. Instead, simply get back on track as soon as you can.

For more information


News Articles

  • Losing Your Hair Because of Pandemic Stress?

    Add stress-related hair loss to the many problems caused by the coronavirus pandemic. More...

  • Election Outcome Hasn't Lowered Americans' Stress Levels: Poll

    The U.S. presidential election may be over, but many Americans remain stressed about it, as well as a number of other worries, a new poll finds. More...

  • AHA News: Election Stress Didn't End on Election Day

    The good news is that after a long, heated, divisive campaign, the polls have closed, and the pre-election stress is over. The bad news is that now it's time for post-election stress, and the accompanying health risks are still here. More...

  • Coping With the Stress of This Election

    Americans who woke up this morning to an undecided Presidential election might rightfully be feeling lots of anxiety, both about their personal futures as well as the fate of the nation. More...

  • Got Election Anxiety? Experts Have Coping Tips

    In a new Harris Poll survey, conducted on behalf of the American Psychological Association, 68% of U.S. adults said the 2020 election is a significant source of stress in their lives. More...

  • 25 More
    • Pandemic Putting Americans Under Great Mental Strain: Poll

      COVID-19, health care, the economy, systemic racism and the presidential election are a threat to the nation's mental health, according to an American Psychological Association (APA) poll. More...

    • If Election Stress Is Getting to You, You're Not Alone

      Nearly seven in 10 adults (68%) surveyed called the election a significant source of stress, compared with 52% in 2016, the survey commissioned by the American Psychological Association (APA) showed. More...

    • AHA News: How to Protect Yourself From the Stress of Politics

      We interrupt your latest binge of breaking political news, fear-provoking campaign commercials and angry posts from your favorite pundit to report that politics can be stressful. More...

    • Even Exercise May Not Ease Pandemic-Linked Stress

      Exercise is often recommended to combat stress and anxiety. But it might not be the solution to your pandemic-related worries, new research indicates. More...

    • Stress, Anger May Worsen Heart Failure

      If you suffer from heart failure, try to stay calm. Stress and anger may make your condition worse, a new study suggests. More...

    • COVID-19 Causing More Stress in America Than Other Nations: Survey

      Americans are faring much worse mentally and financially during the COVID-19 pandemic than citizens of other high-income countries around the world, according to an international analysis. More...

    • For 8 in 10 Americans, Nation's Future Is Cause of Stress

      As the coronavirus pandemic continues to rage and anti-racism demonstrations sweep the United States, 83% of Americans say the future of the nation is a significant source of stress, a new report reveals. More...

    • Pets: Big Pandemic Stress Reducers

      June is time for people to bond with their pets, the American Heart Association says. More...

    • In a Pandemic-Stressed America, Protests Add to Mental Strain

      "For a lot of people, we might be reaching the breaking point in terms of the amount of stress and uncertainty we are experiencing," said Vaile Wright, the American Psychological Association's senior director of health care innovation. More...

    • Lockdown Got You Down? Experts Offer Tips to De-Stress

      Though the physical health risks posed by COVID-19 are at the top of everyone's mind, experts warn the pandemic is also exacting a massive toll on mental health. More...

    • Pandemic Has Overburdened Parents Stressed Out: Poll

      If there's such a thing as a "new normal" during the coronavirus pandemic, it's a constant state of stress. More...

    • Lockdown Got You Feeling Low? Yoga May Help

      Many people under stay-at-home orders have turned to online yoga as a way to manage the stress. And a new research review suggests they're onto something. More...

    • Middle Age More Stressful Now Than in 1990s: Study

      The study found that most age groups reported an increase of 2% more daily stress in 2012 than they did in 1995. But middle-aged folks -- 45- to 64-year-olds -- had about 19% more daily stress than did their counterparts from the 1990s. More...

    • Coping With Budget Stress During the Pandemic

      About half of Americans lived paycheck to paycheck before the pandemic, according to a recent survey from First National Bank of Omaha, and now many have lost their jobs. More...

    • AHA News: Is Reducing Stress the Key to Lowering Heart Disease Among African Americans?

      Researchers have long understood that African Americans experience a disproportionate level of high blood pressure and heart disease. More...

    • 'Stay at Home' Orders Are Stressing U.S. Families, Survey Shows

      In the new coronavirus reality, the family home has become the nexus of everything -- school, day care, work, social life -- and it's stressing out a lot of American parents, a new report suggests. More...

    • An Expert's Guide to Fighting Coronavirus Stress

      The new coronavirus is not just a physical health threat. The stress, anxiety, fear and isolation that go along with it also take a toll on your mental well-being. More...

    • 'Stress Eating' While Social Distancing? Here's Tips to Avoid It

      Trapped in the house with a cupboard full of food: Social distancing during the COVID-19 pandemic can spawn an unintended side effect -- stress eating. More...

    • Rx for Stressed-Out College Students: Spend Time With Nature

      Just a bit of time spent with nature each day can reduce college students' stress, researchers say. More...

    • Coronavirus Doesn't Have to Scare You or Your Kids, Psychologists Say

      Coronavirus is all over the news, and people are talking about the latest outbreak that started in China and appears to be rapidly spreading to other countries. More...

    • New Clues Show How Stress May Turn Your Hair Gray

      The next time you tell your rebellious teenagers that their antics are giving you gray hair, know that the latest animal research seems to confirm your claim. More...

    • Writing Out Your Worries Really Works Wonders

      As much as people often love to talk about their feelings, it might be more productive to skip the conversations and write about your worries instead, according to research done at Michigan State University (MSU). More...

    • AHA News: How to Keep Year-End Deadlines From Ruining Your Health

      Many workers know the pressure of year-end deadlines. These are often increased by the family pressures that come with holiday preparations. More...

    • How to Prevent Holiday Headaches

      The holiday season can give you real headaches, but you can take action to prevent them, an expert says. More...

    • Females May Be Naturally More Prone to Stress: Animal Study

      A male-only protein found in rats helps control stress signals in the brain, research shows. More...

Share This

Resources