Stress is a normal part of life and, oddly enough, helps us avoid danger and perform tasks to the best of our abilities.
But there’s a difference between the acute stress you feel before announcing a project at work and the long-term, chronic stress you feel when you’re in a toxic relationship. Both can affect your health and well-being in the short and long term.
For some, that might mean sweaty palms and a fast heartbeat. For others, it can be stomach pain or depression. Everyone responds to stress differently, but knowing how different types see and feel can help you better cope when stress strikes, says mental health experts. experts say.
“We all experience severe stress when our resources can’t keep up with the demands of life,” says Lynn Bufka, a psychologist and associate director of practice reform at the American Psychological Association (APA). say. “However, when the body is constantly activated to respond to stressors over and over again, it becomes even more of a problem for long-term health.”
What is Acute Stress?
Acute stress generally refers to short-term events, such as an unfinished household chore or a crying toddler, that “may feel difficult to deal with in the moment, but are resolved in some way,” Bufka said. .
there is 2 types of acute stress, according to the American Institute for Stress. One is “pain,” a negative experience such as arguing with a partner or being stuck in traffic. The other is called “eustress” and has more positive connotations, such as planning a wedding or getting a promotion at work.
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But Bufka says that any acute stressor causes a similar physical response in the body because the brain can’t distinguish between fear (evacuation before a hurricane hits) and excitement (riding a roller coaster). It is said that it is the body.
Both situations flood your bloodstream with the hormones cortisol and adrenaline, which can make your breathing quicker, your muscles tense, and your heart rate faster.
Known as “fight or flight,” this sympathetic response boosts your ability to solve problems in the moment by boosting your energy and alertness, says Bufka. Fortunately, these symptoms should gradually diminish as soon as the stressor is removed.
What is Chronic Stress?
Chronic stress is when a problem persists for months, years, or even a lifetime. Annette StantonDistinguished Professor and Dean of Psychology at UCLA.
Situations that lead to chronic stress, such as racism, poverty, infertility and a terminal illness diagnosis, tend to have a significant impact on quality of life and are often perceived as out of control, said Stanton. Stated.
Acute stress can become chronic, says Stanton. For example, arguments with a partner can escalate into several on a daily basis, which can eventually lead to divorce, which can have cascading effects on your financial and social life.
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Acute stressors, such as car accidents, can also be very traumatic and can become chronic stressors, he said. Tanya Spruillis a clinical psychologist and associate professor of population health at New York University’s Grossman School of Medicine.
Some people may develop acute stress disorder The result is anxiety, helplessness, flashbacks, and nightmares that last for about a month. People with symptoms that last longer may meet the criteria for more severe symptoms. post-traumatic stress disorder.
Chronic stress is easier to ignore because symptoms develop slowly over time, says Stanton. This is because your nervous system remains in fight-or-flight mode, releasing cortisol and other stimulating hormones at a steady pace.
Among other symptoms, you may feel irritable, tired, in pain, depressed, and have trouble concentrating or sleeping.
How can stress affect my health?
Stress, especially chronic stress, is known to cause a variety of health problems as the body is forced to deal with the problem at hand. Just like a car without brakes, you will be exhausted.
“Evolutionarily, our stress systems were designed to deal with acute, life-threatening situations rather than the chronic ones we experience today,” Stanton says. “So we get stuck in this heightened state of arousal, which does a lot of damage to the body over time.”
Anxiety, insomnia, and high blood pressure are common symptoms of long-term stress, all of which Increase risk of chronic disease heart disease, diabetes, depression, obesity, etc. Chronic stress can also cause constipation and diarrhea, Muscle pain, acne, loss of libidomenstrual cramps, irregular periods, and pregnancy complications, the APA said.
Not only does stress weaken your immune system and make you more susceptible to illness, it also affects your behavior in ways that can make your health even more dangerous. Eating too much or too little can discourage you from exercising. You may not get enough sleep or forget to keep in touch with family and friends. Alternatively, they may turn to alcohol or drugs to cope.
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“When we face a stressful situation, we tend to focus all our energy on that situation and neglect the actions that will help us maintain our long-term health. You have less energy to face things,” says Bufka. . “This really becomes a kind of cyclical challenge.”
How to deal with acute stress?
If you know some stressful situation is looming, hold a meeting about quitting your job and remind them of the importance of preparation and mindfulness.
“Remind yourself that the moment will pass, that you have done similar tasks in the past, and that you will be able to overcome them again,” says Stanton.
Notice how you normally react to acute stressors. If you forget to eat, Stanton adds, set an alarm on your phone to remind you to grab a snack. Keep fidget toys nearby to prevent them from spiraling out of control when they engage in nail biting, hair pulling, or other body-focused repetitive behaviors.
How do I deal with chronic stress?
When it comes to chronic stress, Bufka says you should focus first on what you can actually control. While some situations are “unsolvable,” such as being targeted by racism, making larger changes, such as moving or quitting a job, can remove other chronic stressors from your life. There are cases.
Say something like, “This is the worst thing that has ever happened to me.” It can also unnecessarily magnify stressors. “The more you talk to yourself like that, the more stress you experience,” Bufka says.
Unhealthy reactions tend to be subconscious, so meditating at home or practicing mindfulness with a mental health professional can help you become more aware of your behavioral patterns and choose healthier reactions. It’s going to be like that,” says Spruill.
“It’s about embracing discomfort and the fact that negative emotions are a part of life, not something to avoid,” says Sprueil. “Mindfulness training takes away some of the pain. Those experiences will remain, but they won’t hurt in the same way.”
In some cases, medications such as selective serotonin reuptake inhibitors (SSRIs) may be required to treat various symptoms associated with chronic stress.
Otherwise, align your lifestyle habits with goals, eating nutritious foods, getting enough sleep, exercising, and developing relationships with people you can confide in when you’re stressed, experts say. say.
