Stress is something that we all experience sometimes, but did you know that not all stress is created equal? Each of us experiences different types of stress depending on our situation. Stress is a normal part of life and actually isn’t always a bad thing. In fact, feeling short bursts of stress can help us rise to the occasion and give us that energy boost we may need to face certain challenges. However, long-term stress can take a toll on both our mental and physical health. Before discussing the different types of stress and how to handle them, we first need to define what it is.

Stress is the body’s natural response to perceived threats or demands. For example, stress can be caused by things like major life changes, financial troubles, or even things like being stuck in traffic. Our bodies produce two hormones called cortisol and adrenaline that both work to prepare the body for action in stressful times. Cortisol is the primary hormone released while in distress and increases alertness and focus which can both help us cope with stress. Adrenaline, on the other hand, prepares the body for “fight,” “flight,” or “freeze” mode by increasing our heart rate and blood pressure. Both of these hormonal responses can be useful short-term by giving us the energy and focus we need to tackle certain stressors.

Acute stress is a short-term stress response to an immediate situation such as an upcoming deadline or public speaking. Signs you may be experiencing acute stress include racing heart, sweaty palms, irritability, or a burst of energy. Chronic stress, on the other hand, is a long-term activation of the stress response typically from situations like financial strain or workplace pressure. Physical effects of chronic stress can include fatigue, headaches, muscle tension, and trouble sleeping. Emotional effects can include anxiety and irritability and feelings of hopelessness and depression. Health risks associated with chronic stress can include heart disease, high blood pressure, and burnout.

There are different ways to respond to both acute and chronic stress. When it comes to acute stress, consider the following:

• Deep breathing or grounding exercises can help calm the initial response.
• You may also find it helpful to reframe the situation and ask yourself what’s in your control in the moment and focus your energy there.
• Short breaks such as a quick stretch, getting some fresh air, or listening to music can help reset the body and allow you to focus on the situation.

When it comes to managing chronic stress, it may be helpful initially to identify the root cause. Are there any recurring stressors in your life at this time? When you’re under chronic stress, you may find it helpful to prioritize the following:

• Consistent sleep
• Balanced nutrition
• Physical activity
• Regular mindfulness practices such as yoga, meditation, or journaling

When it comes to managing chronic stress, you may also find it helpful to set healthy boundaries: say no, delegate tasks when you can, and schedule downtime as needed.

If you find that your stress is becoming unmanageable and is starting to impact your everyday life, Centerstone is here to support you. Talk to one of our trained counselors or therapists to start managing your stress today. Call us at 1-877-HOPE123 (1-877-467-3123) or visit our website to learn more.