Increased pressure that results from feeling threatened or from a change in our environment usually results in a stress response, which is natural. In those situations, our stress response activates, and once the threat passes, resets. We want this to happen as this response stems from our primal survival skills. This “good” stress (i.e., eustress) can be very beneficial for us. However, if our stress response is activated for long periods of time, that can become harmful for us, and this “bad” stress (i.e., distress) is what we can avoid.
To improve our daily lives, we need to recognize our negative stressors and learn how to implement stress management techniques.
The Impact of Stress on Physical and Mental Health
The impact of each type of stress on our physical and mental health varies. Distress can cause us to worry and feel anxious. However, eustress helps us with our focus and motivation.
How Distress Can Affect Our Physical and Mental Health
Physical health:
Increases in respirations and heart rate.
Gastrointestinal issues (e.g., diarrhea and nausea).
High blood pressure.
Chills.
Sweating.
Eyes that are sensitive to light.
Tunnel vision.
Hearing difficulties.
Weight gain or loss that occurs due to changes in appetite.
Muscle twitches and tremors.
Sore, achy muscles.
Headaches.
Pain in the lower back.
Changes in sex drive.
Decreased immunity.
Hair loss.
Fatigue that remains despite sleeping.
Arthritis, asthma, or allergy flare-ups.
The menstrual cycle changes.
Mental health:
Feeling disoriented.
Forgetfulness.
Difficulty concentrating, making decisions, calculating, and prioritizing.
Continuously thinking about an incident or disaster.
Loss of impartiality.
Engaging in risky behaviors.
Eating disorders.
Poor self-image.
Substance abuse and addiction.
Body dysmorphia.
Anxiety.
Depression.
Suicidal ideation.
Remaining in an unhealthy relationship.
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How Eustress Can Affect Our Mental and Physical Health
Mental health:
Can encourage, motivate, exhilarate, and excite.
Feelings of positivity and joyfulness.
Physical health:
It can increase our adrenaline production.
Identifying Personal Stressors and Their Effects
Although avoiding stress altogether is impossible, we can learn how to manage our stressors and decrease the negative impact they have on our lives. Many times, it is easy to identify the source, but stress can also build up as time passes. Without proper management, stress can destroy our relationships and negatively affect our mental health.
While grief and loss can cause us to feel distress, we can also experience negative stress due to a severe or sudden medical event or job loss.
Other potential triggers for distress:
Family issues.
The end of a relationship (e.g., divorce).
Conflict.
Being bullied.
Financial hardship.
Violence (being assaulted and war).
Natural disasters.
Legal matters (e.g., being sued).
Domestic violence.
LGBTQ+ issues.
Examples of positive stress:
Getting married.
Starting a family (e.g., adopting or having a baby).
Purchasing a home.
Starting a business.
Making new friends.
Traveling.
Starting a new job or receiving a promotion.
Reactions to positive and negative stress vary, for example:
Distress can lead to negative thought patterns and emotions, while eustress can improve our mood.
Distress can make us feel tired, but eustress can make us feel energized.
Distress can promote mental health conditions (e.g., depression); however, eustress can improve our overall mental health.
Distress frequently makes us feel anxious, while eustress can help us feel enthusiastic.
Distress can cause us to feel overwhelmed and paralyzed, but eustress can energize us.
Exploring Stress Management Techniques
Although it’s impossible to eliminate stress from our lives–nor would we want to because we have a stress response system to protect us after all!--there are some stress management techniques that we can use to decrease the impact distress has on our lives.
According to research, self-compassion is a powerful coping and resilience source that can radically improve our overall well-being.
To practice self-compassion, we need to refrain from being judgmental and harshly criticizing ourselves. Instead, when we are unsuccessful, feel inadequate, or make mistakes, we need to be kind to ourselves. This practice encourages us to make changes because we care about ourselves and want to be happy, not because we feel inadequate.
Additional distress management techniques that can help reduce negative outcomes include:
Looking at stressful situations as challenges.
Viewing negative stress situations as tools for growth.
Using creative expression (e.g., painting, drawing, and woodworking).
Meditating.
Practicing yoga.
Learning how to use breathwork to enhance our mental and emotional well-being.
Spending time in nature.
Implementing a physician-approved exercise routine.
Eating healthily.
Ways to maximize the benefits of positive stress:
Use a journal to track the things you are thankful for.
Focus on the positive aspects of your life.
Practice self-care (e.g., meditation and eating healthily).
Building a Personalized Stress Management Toolkit
The first thing we need to do is recognize our stress. Therefore, we should learn the signs that indicate we are becoming stressed. Although people become stressed for different reasons, the symptoms usually remain the same. Stress-related symptoms typically include anxiety, depression, irritability, gastrointestinal issues, headaches, and disrupted sleep. If we begin experiencing any of these symptoms, we need to determine if there have been any changes in our feelings, thoughts, and behaviors that could be causing us to feel more stressed. It is always recommended to consult with your medical providers(s) as well.
Implementing Strategies To Prevent and Reduce Stress in Daily Life
Learning what causes us to feel stressed and then choosing an appropriate technique to relieve it is the best way to prevent and reduce stress in our daily lives. Once we determine that stress is causing us to experience negative symptoms, we can use one of the stress-management tools from our personalized kit to help reduce our stress level.
Recognizing and taking early action is the key to preventing our negative stress from escalating. As The Mindblowing Coach, Andrew O’Brien, NBC-HWC, MBA, SHRM-SCP, BCC, helps men and women create their own personalized stress management toolkits. Therefore, if you feel stressed and would like to learn ways to alleviate it, schedule your complimentary information call with The Mindblowing Coach today.
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