Understanding stress: Causes, effects and solutions

Lots of people come to therapy for stress. This can be workplace stress, the stress of juggling childcare and work, or the stress of caring for others. But what is it exactly?

What is stress?

Stress is a natural physical and psychological response to demands or pressures that challenge or exceed an individual's ability to cope.

We all need a certain amount of 'stress-optimal' stress to perform at our best. Optimal stress, or Eustress, provides just the right amount of stimulation and adrenaline. However, if there is no challenge or a challenge feels too much, this can lead to distress.

Common causes of stress include:

• work or school pressure
• financial difficulties
• relationship problems
• major life events (e.g., moving home, bereavement)
• health concerns
• uncertainty about the future

Types of stress

Acute stress

This is short-term stress that arises from specific events or situations, such as meeting a deadline or dealing with an argument. It usually resolves quickly once the situation is over.

Chronic stress

This is long-term stress caused by ongoing issues, such as persistent work pressures or long-standing relationship difficulties. Chronic stress can have serious health consequences if not managed effectively.

Episodic acute stress

Some people experience acute stress frequently, resulting in recurring episodes. This can lead to irritability, anxiety, and difficulty managing daily life.

The nervous system and stress

The nervous system plays a central role in how the body perceives and responds to stress. It is made up of the brain, spinal cord, and a vast network of nerves. In short, there are three main parts to the nervous system. 

The social engagement state, which you are in when you feel safe, relaxed, able to connect to others and think clearly, and all three parts of the brain are online. The sympathetic state, which moves into fight/flight when danger is detected, leading to the release of stress hormones such as adrenaline and cortisol, which prepare the body to respond quickly to threats, and the collapse state, when the body feels completely overwhelmed. 

In the socially engaged state, we are able to think clearly in the current moment. In the fight or flight state, we often have racing thoughts about the past or future, the neocortex is shut down, and thoughts are not logical in this state.

In the collapse state, thinking may feel foggy, and it may feel difficult to see a way forward. Although they are in service of survival, both the fight/flight and collapse state can keep us in a state of stress.

Physiological changes include increased heart rate, faster breathing, heightened alertness, and a surge of energy. Once the perceived threat has passed, the parasympathetic branch of the autonomic nervous system helps the body return to a state of calm by lowering heart rate and relaxing muscles. Chronic or repeated stress can keep the nervous system in a heightened state of alertness, which may contribute to various health issues over time.

Managing stress is important for a healthy nervous system, but we can also use the nervous system to manage stress. The more you connect to your body and meet your needs of nourishment, rest, sleep, and movement, the more equipped your body is to manage stress. Working therapeutically with the body can break the cycle of stress, creating more stress. 

Effects of stress

Common symptoms and consequences include:

• physical – headaches, muscle tension, fatigue, digestive problems, sleep disturbances
• emotional – anxiety, irritability, mood swings, depression
• behavioural – changes in appetite, withdrawal from social activities, increased use of alcohol or tobacco
• cognitive – difficulty concentrating, forgetfulness, negative thinking patterns

Managing stress

While stress cannot always be avoided, there are effective strategies for managing its impact:

• exercise – physical activity helps reduce stress hormones and improves mood
• boundaries between work and home – finishing work on time, not reading emails or notifications in non-work time and eating lunch away from your workspace
• relaxation techniques – methods such as deep breathing, meditation, and mindfulness can calm the mind and body
• healthy lifestyle – a balanced diet, adequate sleep, and limiting caffeine or alcohol intake support resilience to stress
• time management – organising tasks and setting realistic goals can reduce feelings of overwhelm
• social support – talking to friends, family, or professionals can provide comfort and practical advice
• professional help – if stress becomes unmanageable, seeking support from a healthcare provider or counsellor is important