It’s difficult to imagine how different types of Stress affect our life. Although stress levels have risen globally recently, more people are talking about it. As the dialogue expands, we learn more about the factors contributing to Stress and how it affects each of us differently. You might consider Stress to be nothing more than a sense of overload. However, there are various types of Stress, and each has distinct physical and psychological effects.
Recognizing the particular types of Stress that are impacting you is the first step in effective stress management. Let’s examine the various forms of Stress, their causes, and how to combat them.
In this blog,
What is Stress?
3 Types of Stress
- Acute Stress
- Episodic acute Stress
- Chronic Stress
Causes of Stress
- Acute Stress
- Episodic acute Stress
- Chronic Stress
Bad Effects of Stress on the Body
9 Ways to Effectively Deal with Stress
Stress in the Workplace
How to deal with Stress in the workplace
Tips for dealing with Stress
Takeaway
What is Stress?
So, what do you mean by Stress? Stress is our body’s psychological and physiological response to a situation or event that we perceive as dangerous or challenging. Our memory, immune system, metabolism, and other internal systems are all impacted by Stress. For example, have you ever gone to take a crucial exam and forgot the response to a question you were sure you knew the answer to? Or perhaps you worked hard on a project at work just to get sick right after it was finished? That is the impact of Stress.
Having said that, once a stressful incident has passed, our mental, emotional, and bodily states should return to normal under normal conditions. This is where mental fitness enters the picture, assisting us in maintaining our well-being levels despite Stress.
Positive Stress in modest doses can improve our performance, but it must be transient. Conversely, acute and ongoing Stress can worsen preexisting disorders and cause long-term health issues.
3 Types of Stress
What are the types of Stress? Read on to know:
Acute Stress
Your body’s response to a novel or challenging environment causes acute Stress. It’s that sensation you experience when a deadline draws near or when you avoid being hit by a car. We may even encounter it because of an enjoyable activity, like a thrilling roller coaster ride or a remarkable personal accomplishment. Short-term Stress is categorized as acute Stress. Emotions and the body typically return to normal after a short period.
Episodic acute Stress
Acute pressures that occur frequently are called episodic acute stresses. This may be the result of consistently short work deadlines. However, it might also be a result of the frequent high-stress circumstances that some occupations, like healthcare workers, deal with.
We don’t have time to get back to a peaceful and relaxed condition when we are under this kind of Stress. Additionally, the consequences of high-frequency acute stressors build up. We frequently have the impression that we are going from one crisis to another.
Chronic Stress
Stressors that last for an extended amount of time lead to chronic Stress. One example is living in a neighborhood with a high crime rate, as is frequently quarreling with your life partner. Stress like this seems never to stop. We often struggle to see any way to alter or better the circumstance that is the root of our ongoing Stress.
Causes of Stress
Causes of Acute Stress
Acute Stress is relatively prevalent and can be brought on by various factors (e.g., being in a car accident, losing a loved one, witnessing or experiencing an attack, and being given a chronic medical diagnosis). However, it’s critical to remember that severe Stress can happen due to observing and experiencing upsetting events.
Acute Stress can also occur when someone is preparing for a job interview or presentation, seeing the dentist or doctor, or even when they are looking forward to significant moments or significant life events (examples include getting married, having a baby, starting a new job, moving, retiring, and kids leaving for college or university).
Stress is a normal part of trying new things, developing, learning, and adapting. It can motivate us to take on and overcome a task or, at the very least, develop means of coping1, protecting ourselves in perilous circumstances. Acute Stress may cause concern if it adversely affects your physical and emotional well-being. Therefore, types of stress management are essential to know.
Causes of Episodic Acute Stress.
Chronic, recurring acute stress episodes occur when the stressful experience happens on a sporadic or regular basis. This kind of Stress can also develop when you face multiple stressors or are frequently concerned about a bad experience or incident that might occur in the future.
Examples of acute episodic Stress can occasionally be seen in non-episodic acute stress cases. Stress related to frequent doctor’s appointments, conferences to discuss a divorce, etc., are a few. People who describe themselves as inherently nervous, impatient, or short-tempered are more likely to experience this form of Stress because they may interpret even modest stressors as the cause of considerable Stress.
Chronic Stress
Chronic stress reactions are all too common in our contemporary lifestyle. Everything from stressful work to loneliness to congested traffic can keep the body in a continuous state of feeling threatened.
Chronic Stress may be brought on by poverty, an unhappy marriage or family, or extremely unsatisfying employment. There are numerous potential sources in the fast-paced society of today. A person’s psychological reserves are slowly depleted by chronic Stress, which also harms their bodies and minds. Chronically stressed individuals may feel powerless to alter their circumstances.
In this instance, our fight-or-flight response, which was created to assist us in occasionally escaping potentially fatal situations (such as swerving to avoid a collision narrowly), can wear down our bodies and result in illness, either physically or mentally.
Bad Effects of Stress on the Body.
Alt Text: Harmful effects of stress of the body.
Affects the Digestive System
When we are stressed, our appetites are entirely lost. The liver creates more blood sugar during this period to boost your energy. The body frequently finds it difficult to cope with this sugar level spike, putting itself at risk of developing Type-2 diabetes.
Increased stomach acid also makes you more prone to acid reflux or heartburn.
Affects The Muscular system
When the body experiences any type of Stress, the muscles in our bodies contract up. The muscles are unable to relax when under continuous Stress. Body aches, neck and shoulder pain, and headaches are all symptoms of tight, strained muscles.
Affects the Reproductive System
A man’s testosterone levels decline during extended periods of Stress. Stress can also harm sperm quality and results in erectile dysfunction. Women who experience prolonged Stress may experience irregular, distressing, and heavy periods. Stress can also affect the menstrual cycle.
Affects the Cardiovascular system
When under Stress, the heart beats more quickly. Your muscles receive more oxygen thanks to the stress hormones, which help you become better equipped to handle the Stress. However, this raises your blood pressure. As a result, prolonged periods of chronic stress force the heart to work too hard, which increases blood pressure and raises the risk of heart attack and stroke.
Affects the respiratory system
As the passage between the nose and the lungs narrows under Stress and the influence of intense emotions, respiratory symptoms, including shortness of breath and fast breathing, might manifest.
Psychological stressors can make breathing more difficult for those with respiratory conditions like asthma or chronic obstructive pulmonary disease.
Acute Stress, like losing a loved one, can cause asthma episodes. In addition, someone who is prone to panic attacks may experience a panic attack due to stress-induced rapid respiration or hyperventilation.
9 Ways to Effectively Deal with Stress
Exercise
Exercising regularly is one of the finest methods to unwind your body and mind. This is among the best types of stress management. Additionally, exercising will lift your spirits. But for it to be effective, you must do it frequently. So how much exercise should you get each week?
Exercise for up to 2 hours and 30 minutes at a moderate intensity, such as brisk walking, or 75 minutes at a higher power, such as swimming laps, jogging, or other sports. Set realistic exercise objectives to ensure that you don’t quit. Above all, keep in mind that any activity is preferable to none at all.
Relax Your Muscles
Your muscles tense up when you’re under Stress. You can assist them in loosening up while also reviving your body.
- Stretching
- Enjoying a massage
- Taking a hot bath or shower
- Getting a good night’s sleep
Eat Well
A consistent, well-balanced diet will improve your overall well-being. It might also aid with mood regulation. Vegetables, fruit, nutritious grains, and lean protein should all be included in your meals if you want to feel complete. Do not omit any, either. It would help if you didn’t do it since it will make you unhappy and increase your stress levels.
Enjoy a Break
To truly decompress and give your mind a break from Stress, you must schedule some downtime. If you enjoy setting objectives, this may be difficult at first. But if you persevere, you’ll come to relish these opportunities. In addition, increased slumber can be beneficial. This pertains to both your daily schedule and the arrangement of your bedroom.
Make Time for Hobbies
You must schedule time for your favorite activities. Doing something enjoyable will help you feel better and reduce Stress. Try to do this every day. Even 15 to 20 minutes will do; it doesn’t need to be extended. Among the activities that are relaxing are:
- Reading
- Knitting
- Doing an art project
- Playing golf
- Watching a movie
- Doing puzzles
Talk About Your Problems
Talking about things stressing you out can help you feel better. You can consult your doctor, a therapist, a trustworthy clergyperson, family members, or friends. But, of course, you can converse with yourself as well. Self-talk is something we all engage in. But for self-talk to aid in stress reduction, it must be positive rather than negative.
So pay great attention to your thoughts and words when you’re stressed. Change the negative message you’re sending yourself to a positive one.
Be kind to yourself.
Regardless of your hard work, realize that you can only accomplish some things flawlessly. Additionally, you have no control over something in your life. Therefore, quit assuming you can achieve so much for yourself. Remember to maintain your sense of humor as well. You can feel a lot more at ease while you’re laughing.
Eliminate Your Triggers
Determine what the primary sources of your Stress are. Does it have to do with your job, commute, or schoolwork? Find out what they are and try to get rid of them from your life if you can.
What are the types of stress management techniques? Try keeping a stress journal if you’re having trouble pinpointing your Stress’s primary sources. Find out when you get the most anxious, and note any patterns you find. Then, figure out how to avoid or reduce those triggers.
Go on Vacation
Improving your mental and emotional outlook and being away from it can reset your stress threshold, making you a happier, more productive person when you return. So keep your laptop and phone at home!
Stress in the Workplace
What is the definition of Stress in the workplace? Workplace stress is a worldwide issue that impacts performance in organizations as well as the health and well-being of employees. When the demands of their job surpass a person’s capacity and capability, it results in work-related Stress. Stress at work is a relatively prevalent condition that is covered by insurance.
Numerous things might lead to Stress at work. For instance, if a person’s work expectations, such as hours or duties, are higher than they can comfortably handle, they may feel under pressure. In addition, conflict with coworkers or superiors, ongoing change, and threats to job security, such as the possibility of being laid off, are additional sources of work-related Stress.
What one individual might find stressful, another could find challenging. Depending on the job, the employee’s psychological makeup, and other variables, including their personal life and overall health, a person may or may not feel work-related Stress.
How to deal with Stress in the workplace
Establish a pre-work ritual.
Many individuals arrive at work feeling stressed after rushing to get the kids fed and off to school, avoiding traffic and battling road rage, and downing coffee in place of a healthy breakfast.
They become more sensitive to workplace stress as a result. You might be shocked by how much office stress affects you after a challenging morning. However, the Stress of your job may be easier to handle if you approach the day with preparation, a healthy diet, and a cheerful outlook.
Get Clear on Your Daily Expectations.
Uncertain staff requirements have been linked to job fatigue. You may experience significant Stress if you need to know precisely what is expected of you or if the demands of your position keep changing abruptly.
Talking with your supervisor may be helpful if you frequently question whether what you are doing is sufficient. You can spend some time reviewing expectations and discussing ways to meet them. Both of you will feel less stressed as a result!
Speak with your manager.
Since productivity at work and employee health have been linked, your manager is incentivized to foster a culture that values employee well-being. Have an honest discussion with your supervisor to start. This isn’t meant to be a list of grievances; rather, it’s intended to help you develop a strategy for effectively managing the stressors you’ve identified so you may perform at your best at work. While some elements of the strategy may be intended to aid you in honing your abilities in areas like time management,
Avoid or lessen conflicts with coworkers.
Your physical and emotional health suffers when you are involved in interpersonal strife. In addition, it might be challenging to get out of workplace conflict, therefore it’s a good idea to minimize workplace conflict wherever possible.
Avoid persons who don’t get along with others. If the conflict still finds you, be sure you know how to respond to it effectively.
Plan Ahead to Stay Organized
Planning to stay organized will significantly reduce your Stress at work, even if you are naturally disorganized. Being well-organized with your schedule results in less hurrying to get ready in the morning and less hustle to leave at the end of the day.
Maintaining your organization can help you stay productive at work and avoid the drawbacks of clutter.
Tips for dealing with Stress
Connect with people
A strong network of friends, family, and coworkers can help you get through difficult times at work and open your eyes to new perspectives. In addition, our social interactions with friends can aid in stress relief and relaxation. Finding solutions to your concerns may also be helped by having a conversation with a buddy.
Take charge
Your tension may worsen if you feel helpless in the face of your issue. One of the critical reasons for Stress and poor wellness is a sense of control loss. Being in charge is empowering in and of itself, and finding a solution that suits you and not someone else is essential.
Challenge yourself
Setting objectives and challenges for yourself, whether at work or outside of it, such as taking up a new activity or learning a new language, can help you become more confident. This can be relaxing. Additionally, it could inspire you to act and be active.
Avoid unhealthy behaviors
Don’t rely on caffeine, alcohol, or smoking as coping mechanisms. These crutches may offer short-term solace but won’t help you in the long run. Said they’ll make new ones. The best course of action is to address the stressor.
Lend a hand to others
According to research, those who lend a hand to others through volunteering or other community services frequently develop more resiliency.
Try to do a favor for someone each day if you don’t have time to volunteer. Even the smallest gestures, like guiding a pedestrian across the street or making coffee runs for coworkers, count.
Takeaway
Many of us are dealing with issues that can be upsetting and stressful and trigger powerful emotions in adults and kids. In addition, public health practices like physical distance might make us feel alone and isolated and raise stress and anxiety levels.
People may experience powerful and enduring reactions following a traumatic occurrence. However, developing appropriate coping mechanisms and receiving the proper care and support can help lessen the symptoms and feelings associated with Stress.
Our lives are plagued by Stress regularly. But it doesn’t have to persist indefinitely. Take it easy on yourself. We can lessen our chances of experiencing the adverse effects of Stress on our long-term health by forming healthy behaviors and stress-reduction strategies. It’s crucial to seek professional assistance if you believe you cannot control your stress levels or the symptoms linked to Stress.
NWorx curates this blog; we specialize in employee excellence and workplace productivity enhancement. Are you someone trying to deal with Stress? We can help; visit the NWorx website to get in touch or book a demo with us.
References:
https://www.betterup.com/blog/types-of-stress
https://www.healthline.com/health/stress#takeaway
https://www.choosingtherapy.com/types-of-stress/
https://www.betterhealth.vic.gov.au/health/healthyliving/work-related-stress
https://www.govexec.com/management/2013/09/obscure-law-governs-shutdowns/71026/
https://www.payscale.com/career-advice/3-types-of-job-stress-and-what-to-do-about-them/
