According to the Mayo Clinic stress is “a normal psychological and physical reaction to the demands of life.” When facing a threat, a burst of hormones increases heart rate, blood pressure, and directs energy to muscles and vision needed in a moment of crisis. Managing this fight-or-flight response begins by understanding the different types of stress we might experience in our day to day lives.
Types of stress
Very Well Health identifies four types of stress:
Acute stress: This is stress that is situational, either presenting itself suddenly or building up over time. It ends once the cause of the stress has passed.
Chronic stress: This is a persistent stress that has no apparent resolution. Over time, it can lead to serious health conditions.
Episodic acute stress: This is a recurring form of acute stress. For example, police officers, firefighters, and soldiers may routinely experience instances of stress.
Eustress: This is considered a beneficial form of stress associated with exciting events like riding a rollercoaster, watching an important sporting event, or starting a new job. The heightened state of awareness is typically resolved with feelings of relief and accomplishment.
The stress response
The Harvard Medical School has published a detailed accounting of the physiological changes that happen in a stressful situation. The brain reacts by triggering the fight-or-flight response. Adrenal glands pump adrenaline into the bloodstream, increasing heart, pulse, and breathing rates, as well as blood pressure. The extra oxygen in the blood stream raises alertness and sharpens the senses of sight and hearing. Blood sugars stored throughout the body are released, supplying energy to muscles for quick reactions.
This survival mechanism can save your life if you encounter a bear while on a hike, but it can also take a toll on the health of those experiencing long-lasting or repeated stress.
Breaking a stress cycle
Given the potential harm of repeated stress, it’s important to manage both our exposure to stress and our response to it. The Harvard Medical School notes the following techniques to reverse the stress response.
Practice relaxing. While the stress response is often involuntary, counteracting it can be intentional. It starts by slowing down your breathing. One technique is to breathe in to a count of four, hold the breath for another four counts, then exhale slowly to a third count of four.
Focus your thinking. Take your mind off the causes of stress by focusing on a simple word or concept, a pleasant memory, or an idyllic location like a sunny beach.
Be active. The stress response that fuels muscles can be counteracted by exercising those muscles. Walking, stretching, or doing yoga or tai chi will release muscle tension.
Talk to a friend. Get out of a negative mind-set by talking to a confidant. The context and perspective they provide may interrupt obsessive thinking about stressful situations.
Kinwell’s advanced primary care can address the physical and mental aspects of stress. Establish care online or at our nearest clinic by visiting the Appointments page or calling 833-411-5469. Our behavioral health clinicians can provide helpful techniques to managing the stress in your life. Read about our Coping Skills Classes and learn how to improve your emotional resiliency. It’s all part of Kinwell’s whole-person care.
This content is for informational purposes only and does not constitute medical advice or an endorsement.
