Stress in everyday life: Does it help us or hurt us?
In today's fast-paced world, stress is practically a given. But what exactly is stress, and how does it affect us? Is stress always bad? Understanding how stress works is the first step towards managing its impact. This article explores how stress works, the impact it has, and provides easy strategies to help you cope with it.
What is stress?
Stress is defined as anything that is threatening to you (1). It is the body's natural response to any demand or challenge, real or perceived. This can be taking a difficult exam, moving to a new country, or an argument with your family.
Stress can be short-lived, also known as acute stress, or chronic. Acute stress is a temporary and immediate response to a specific event or situation. It typically lasts for a short time and triggers the body's fight-or-flight response (2). Chronic stress, on the other hand, goes on for an extended period of time, often from stressors which are ongoing like being under pressure at work for months. Chronic stress can have long-term effects on physical and mental health due to its prolonged activation of the body's stress response systems (1, 2, 6).
At its core, stress is a survival mechanism that is rooted in our biology. It evolved as a way to help our ancestors survive life-threatening situations in the wild. Today, however, stressors are often more psychological and social in nature, such as work deadlines, financial pressures, or relationship conflicts. Despite the shift from physical to psychological stressors, our bodies still respond in the same way.
So what actually happens when we experience stress?
The stress response
It turns out the body is well-equipped with two different systems to help you handle stressors: the sympathetic nervous system (SNS) and the hypothalamic-pituitary-adrenal (HPA) axis (2).
Sympathetic nervous nystem (SNS). Imagine you're walking down the street and suddenly a dog jumps out in front of you. Your body instantly reacts to this danger thanks to activation of the SNS.
The SNS is your body's rapid response team, kicking into action within seconds to minutes of encountering the stressor.
The SNS sends signals to release adrenaline and other stress hormones into your bloodstream.
This surge of hormones gives you a burst of energy, makes your heart race, and helps you react quickly to the situation.
Hypothalamic-pituitary-adrenal (HPA) axis. Now, consider a different kind of stress, like getting critical emails from your manager every day demanding immediate responses and updates on different projects. This is where the HPA axis comes into play. Unlike the SNS, which reacts quickly, the HPA axis is more like the slow but steady responder.
This stress response starts with a part of your brain called the hypothalamus sensing stress and sending a signal to the pituitary gland.
The pituitary gland then releases a hormone called ACTH, which travels to your adrenal glands located on top of your kidneys.
The adrenal glands receive the message and release cortisol, another stress hormone, into your bloodstream.
Cortisol helps your body cope with prolonged stress by increasing glucose levels for energy and suppressing non-essential functions like digestion and immune responses.
Together, these two systems get activated at different times in response to different stressors. They trigger stress responses in the body, helping you act quickly in immediate danger while also maintaining your ability to adapt to ongoing stressors.
Types of stressors
Life in the modern world is great and, we can all agree, much easier than things a hundred years ago. But it also comes with its own set of challenges. While our ancestors faced immediate physical threats like predators and natural disasters, today's stressors are often more psychological and chronic in nature. Technological advancements, an ever-increasing pace of life, constant connectivity, and information overload contribute to new and different kinds of stressors.
Stressors can be broadly divided into several categories:
Physical. These include things like illness, injury, or extreme temperatures. Our bodies react to these as they would to any threat, triggering the stress response.
Emotional. Emotional events such as the loss of a loved one, going through a breakup, or experiencing significant changes in life can all be major emotional stressors that last a long time.
Environmental. These days there’s a ton of things going on around you. Noise, pollution, and overcrowded living conditions are examples of environmental factors that can cause stress.
Social. In a world more interconnected than ever, it is no surprise that interpersonal relationships and social interactions pose a significant source of stress. This includes conflicts with friends, family, or colleagues, as well as social expectations and pressures. New or unfamiliar situations also fall in this category.
Work-related. Job demands, tight deadlines, long working hours, and job insecurity are common work-related stressors that many people face daily.
Financial. Money-related issues, such as debt, unexpected expenses, or the inability to meet financial obligations, can create substantial stress.
Theories of stress
Now that we know what stress is, let’s turn to its consequences. Research shows that stress has different effects on your performance depending on factors like how intense the stressor is and how long it goes on for (2).
One widely recognized theory to explain the impact of stress on performance is the inverted U-shape function of stress (Fig. 1). According to this theory, too little stress can lead to underperformance due to lack of motivation, while too much stress can overwhelm and impair performance (3). Striking the right balance is key to using stress to our advantage.
For example, imagine you have a major exam coming up. If you're not at all concerned about the test, you might not feel motivated to study effectively, leading to procrastination and a lack of focus. On the other hand, if you're juggling multiple exams, a big project, and other responsibilities, you might become overwhelmed, experience anxiety, and find it difficult to concentrate.
However, when you have a manageable workload and sufficient time to prepare for the exam, you experience a balanced level of stress. This means having enough tasks to keep you focused and motivated, but not so many that you feel overwhelmed.
Fig. 1
Inverted U-shape of stress, depicting performance on the y-axis and pressure, or arousal, on the x-axis.
Research supports this idea, showing that moderate stress levels can improve functions like memory. In one study, participants were asked to learn a reading passage and then were exposed to an acute stressor involving placing their hands in cold water, a task that typically leads to stress responses in lab settings. When given a memory test, the group who experienced the stressor actually performed better than the control group who did not undergo stress (4).
On the other hand, if stressors are longer more intense, such as being asked to solve difficult math problems in front of others, researchers typically see the opposite effects on cognition. When people are exposed to longer stress procedures in the lab, they typically show decreases in performance (5-7).
These studies illustrate how stress works as an inverted U-shape — having just the right amount of stress can propel you succeed, but having too much of it over extended periods can decrease important functions.
Effects of Stress
Negative effects
Chronic stress can have bad effects on both both your physical and mental health. Being constantly under stress can lead to elevated levels of stress hormones like cortisol, which, over time, can contribute to a range of health issues, such as increased blood pressure (5), sleep problems, and weakening your immune system (6, 10).
Stress doesn't just affect you physically; it can also wreak havoc on your mental and emotional state. Studies have found that chronic stress negatively impacts things such as memory, making you more prone to forgetting things you learned (6-8). Prolonged stress can also dysregulate you mood and trigger anxiety and depression (7-9), making it difficult to cope with daily challenge.
Studies have also found links between stress and developing neurological issues like dementia and Alzheimer’s disease (9). Chronic stress can accelerate cognitive decline and contribute to the deterioration of brain structures involved in memory and learning.
Positive effects
But, stress isn’t always a bad thing. In fact, stress can sometimes be just the push you need to excel. Take, for example, take an athlete preparing for a qualifying swim meet. While the pressure may feel overwhelming, that stress can actually enhance motivation and performance. It acts as a driving force, urging him to sprint a millisecond faster and bring home the gold.
Stress can also make you more alert and sharpen your senses, making you more attuned to potential challenges or dangers (10). Think about driving in heavy traffic—the stress of the situation keeps you vigilant and focused, helping you get home safely.
At the end of the day, just because stress is associated with negative outcomes doesn’t mean that’s the only impact it can have. Research shows that severe stress can also usher positive changes in self-concept, social relationships, and personal growth (8). People often feel more resilient and capable after overcoming significant challenges, such as after loss or illness.
Learning to turn negative experiences into positive ones highlights a key concept in one well-known theory of cognitive adaptation (11). By focusing on positive aspects and reinterpreting negative events favorably, you can improve how you see yourself and maintain a positive outlook. This positive mindset not only helps restore your self-view, but also motivates you to achieve goals and live a fulfilled life.
How to Manage Stress
So, how can you turn stressful and negative experiences into positive ones that help you succeed in life? Managing stress is something we learn over time. Here are some strategies to help you handle stress:
Build your skills. The more prepared you are and the more skills you have, the more confident you'll feel because you’ll have things to fall back on. This is true whether you're studying for an exam, preparing for a presentation, or facing a challenging task at work. Gaining experience in handling similar stressors can reduce the anxiety associated with the stressor. For instance, public speaking becomes less stressful the more you do it.
Know your limits. Recognize that there is a limit to what you can accomplish at any given time. Setting realistic goals helps you avoid feeling overwhelmed. Focus on what’s most important and tackle tasks one at a time. This approach makes large projects more manageable and reduces stress in the long-term.
Prep for the uncertain. The unknown scares us all. When facing a new situation, gather as much information as possible. This can alleviate the uncertainty that often accompanies new experiences. If possible, practice the new task in a low-stress environment. For example, rehearse a presentation in front of friends before presenting to a larger audience.
Focus on the outcome. Think about how you’ll feel once the stressful event is over. Visualizing a positive outcome can boost your confidence and reduce anxiety.
Stress management techniques. Practicing structured breathing, meditation, or yoga can help calm your mind and reduce stress levels. Regular exercise, a balanced diet, and sufficient sleep are crucial for maintaining your body's ability to handle stress.
Takeaways
Stress is a natural response to the environment that helps you survive. Modern life come with its own set of stressors, which are more psychological and chronic in nature than our ancestors faced. One theory of stress is the inverted-U shape function, where there is an optimal zone where stress is good for you, but a high amount of it causes performance problems. Chronic stress can lead to negative effects on our health, such as memory problems and increased anxiety. However, stress can also be a good thing, helping you kick into gear and teaching you important lessons. Increasing your skills through practice, focusing on the outcome and doing some deep breathing from time to time can help you manage stress and increase your resilience to it.
References
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