Understanding Stress
We’ve all felt it. The tightness in your chest before an exam, the restlessness before a big presentation, or the overwhelming pressure of juggling too many responsibilities at once. This is stress, a universal part of the human experience. But what is stress, really? And how can it affect our lives, both positively and negatively?
Stress is the body’s natural response to any demand or challenge. It’s a complex reaction involving our mind and body, designed to help us react to pressure, danger, or change. When we perceive a threat, whether real or imagined, our brain activates a cascade of physical and emotional responses to help us cope. This response, often referred to as the “fight-or-flight” response, is essential for survival.
But not all stress is the same, and not all stress is bad.
The Types of Stress
Stress can be broadly categorized into two types: eustress and distress.
1. Eustress: The Positive Stress
Eustress is the type of stress that feels exciting, motivating, and purposeful. It’s the kind of pressure that helps you grow and perform at your best.
For instance:
• Preparing for a job interview
• Starting a new business venture
• Competing in a sports event
• Giving a public speech
In each of these scenarios, eustress pushes you to prepare, focus, and rise to the occasion. It increases your alertness and energy and can even boost your self-confidence. When managed well, eustress is a healthy and necessary part of life, it keeps us moving forward and striving for more.
Accepting eustress as part of growth helps shift our mindset. Not all stress should be avoided. Some of it is vital for motivation and resilience.
2. Distress: The Harmful Stress
Distress, on the other hand, is the negative form of stress. It occurs when challenges feel overwhelming, constant, or unmanageable.
Examples of distress include:
• Ongoing financial worries
• Workplace conflicts
• Academic pressure without support
• Chronic health problems
• The loss of a loved one
While eustress helps you grow, distress wears you down. Left unchecked, distress can interfere with your daily life and long-term health.
When Stress Turns Harmful
While short-term distress can sometimes be a part of life, chronic distress can have significant psychological and physical consequences.
Here are some of the ways it can affect us:
1. It Reduces Subjective Well-Being and Happiness
Constant stress makes it harder to enjoy life. When you're always on edge, even joyful experiences can feel muted or burdensome. You may find yourself disconnected from things you once loved, hobbies, relationships, or moments of peace, leading to a gradual decline in overall satisfaction and happiness.
2. It Leads to Burnout
Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged and excessive stress, especially in professional or academic environments. You may feel drained, cynical, and unmotivated. Tasks that once felt meaningful begin to seem pointless or overwhelming. Burnout doesn’t just affect your performance, it can rob you of your sense of purpose.
Related: When Hard Work Hurts
3. It Increases the Risk of Mental Health Issues
Prolonged distress can be a major contributor to mental health disorders, particularly anxiety disorders. When the body and mind remain in a prolonged state of high alert, it becomes difficult to regulate emotions.
Over time, this can lead to conditions such as:
• Generalized Anxiety Disorder (GAD)
• Panic Disorder
• Depression
• Sleep disturbances
• Physical symptoms like headaches, digestive issues, or chronic fatigue
Stress is not just “in the mind”, it’s a whole-body experience. And when it becomes constant, it demands attention and care.
How to Manage Distress
The good news is that can be distress manageable. While we can’t always control what life throws our way, we can learn how to respond to stress more effectively. By recognizing the signs early and adopting healthy coping mechanisms, we can reduce the emotional toll and regain a sense of control. Here are some simple yet powerful ways to manage distress:
1. Practice Deep Breathing and Grounding Techniques
Slow, intentional breathing can help calm the nervous system. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8. Grounding techniques like focusing on your senses or describing objects around you can also anchor you in the present.
2. Create a Routine
Establishing daily routines helps bring structure and predictability, which can be especially soothing during chaotic or uncertain times.
3. Move Your Body
Exercise, even something as simple as a walk can helps release stress-reducing endorphins. Movement also provides a break from mental clutter and helps improve sleep and mood.
4. Talk to Someone You Trust
Sometimes, just talking about what you’re going through can relieve tension. Share your feelings with a friend, family member, or therapist. You don’t have to carry the weight alone.
5. Limit Overstimulation
Reduce time spent on social media or exposure to overwhelming news. Constant inputs can amplify anxiety and distress. Create intentional screen-free time during your day.
6. Prioritize Rest and Sleep
Lack of sleep can worsen stress and make it harder to cope. Aim for 7–9 hours of quality rest, and maintain a consistent sleep schedule.
7. Practice Self-Compassion
Remind yourself it’s okay not to be okay. Be kind to yourself, just as you would to a close friend going through a tough time.
8. Seek Professional Help When Needed
If distress feels persistent or unmanageable, reaching out to a mental health professional can make a world of difference. Therapy offers tools and support to help you heal and build resilience.
At Happy Minds, we’re here to listen, guide, and support you. Whether you’re struggling with work-related stress, academic pressure, or personal challenges, our trained mental health professionals can help you understand your stress and develop healthy ways to cope with it.
📞 Book a confidential counseling session today at +977 9801031443.
Let’s take the first step together toward a calmer, more balanced life.
Author: Karmendra Prakash Shrestha
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