Understanding Stress: Key Facts, Part I -Stress Management Plan

Stress affects everyone at some point. It can come from work, relationships, health concerns, or unexpected life changes. While a little stress can motivate us, too much can harm our well-being (Ames, 2023). Stress encompasses every bodily system, affecting an individual's emotions and behaviors (APA Dictionary of Psychology, 2026). Knowing what stress is and how it impacts the body and mind is essential. Furthermore, below will be a quiz to evaluate your stress level.

What Is Stress?

Stress is a natural response to meet the daily challenges and demands of the body and mind. It can help motivate and allow for focused attention (Ames, 2023). It can cause emotional, psychological, and physical strain through life's pressures, such as heavy workloads, performance expectations, competitive environments, or balancing life with other responsibilities.

However, when faced with a threat or pressure, the brain signals the adrenal glands to release hormones such as adrenaline and cortisol to activate the body's systems (Ghasemi et al., 2024). These hormones help prepare the body to react quickly by increasing heart rate, sharpening focus, and boosting energy (Valencia-Florez et al., 2023). This reaction is often known as the "fight or flight" response (Ghasemi et al., 2024; Valencia-Florez et al., 2023). Additionally, adrenaline and cortisol help regulate metabolism, blood pressure, and immunity (Harvard Medical School, 2024).

Types of Stress

As Seaward (2025) mentions, the body seeks a homeostasis for either rest and digest or the physiological arousal of fight or flight. There is good stress and bad stress. There are eustress and distress, two different types of stressors that affect us in opposite ways, and there are acute and chronic stress.

Understanding Eustress vs. Distress

• Eustress is positive stress that motivates and energizes us, helping us rise to challenges and perform at our best (Seaward, 2025). Examples of eustress include the excitement of starting a new job or the anticipation before a wedding or vacation.

  
  

• Distress, on the other hand, is negative stress that overwhelms us and can harm our physical and mental health (Seaward, 2025). Examples of distress include dealing with a serious illness, experiencing financial hardship, or facing ongoing conflict in an important relationship.

Stress can be either acute or chronic:

• Acute stress is a short-term response typically triggered by specific events, such as a deadline or an argument (Harvard Medical School, 2024; Valencia-Florez et al., 2023). The effect is temporary, lasting from a few days to a month (Kivi, 2018). Acute stress is short-term stress that arises from specific events or situations and typically resolves once the stressor passes (Seaward, 2025).

  
  

• Chronic stress is long-term, persistent stress that continues over weeks, months, or even years, often stemming from ongoing situations such as job insecurity or caring for an ill family member (Harvard Medical School, 2024; Kandola & Sharon, 2024). It frequently leads to an intense sensation that the stressor is adversely affecting the individual's existence. Persistent stress can lead to mood changes, sleep disturbances, and health issues (Seaward, 2025).

  
  

• While acute stress can help us perform better, chronic stress wears down the body and mind, leading to health problems (Seaward, 2025).

How Stress Affects the Body and Mind

Kandola & Sharon (2024) note that stress affects many systems of the body. Here are some common effects:

• Physical symptoms: headaches, muscle tension, fatigue, upset stomach

• Emotional symptoms: anxiety, irritability, sadness, feeling overwhelmed

• Cognitive symptoms: trouble concentrating, forgetfulness, negative thinking

• Behavioral changes: changes in appetite, sleep problems, social withdrawal

  
  

Long-term stress can increase the risk of heart disease, high blood pressure, diabetes, and weaken the immune system (Valencia-Florez et al., 2023; Seaward, 2025). It also raises the chance of developing mental health conditions like depression and anxiety (Harvard Medical School, 2024; Kandola & Sharon, 2024).

Common Causes of Stress

Stress triggers vary widely but often include:

• Work pressures such as tight deadlines or job insecurity

• Relationship conflicts or family responsibilities

• Financial worries and debt

• Health issues or caring for a sick loved one

• Major life changes like moving, divorce, or loss

  
  

Stress Quiz

Below is a quick stress quiz that can help you evaluate your stress level.

1. On a scale of 1-10, how would you rate your current overall stress level, and how long have you been experiencing stress at this level?

2. What are the primary sources of stress in your life right now (e.g., work, relationships, finances, health, family responsibilities)?

   
   

3. How does stress typically affect you physically and emotionally (e.g., headaches, sleep problems, irritability, changes in appetite)?

   
   

4. What coping strategies do you currently use when feeling stressed, and how effective do you feel they are?

   
   

5. How much time do you dedicate to self-care or stress-relieving activities in a typical week?

   
   

6. Do you have a support system (friends, family, therapist) that you feel comfortable talking to about stress?

   
   

7. Are there any major life changes or transitions you're currently experiencing or anticipating in the near future?

• How did you do on your quiz?

Final Thoughts

Stress is a natural part of life, but it does not have to control you. Understanding how stress works and using practical coping strategies can improve your health and happiness. Start by recognizing your stress triggers and try small changes like deep breathing or a short walk. Over time, these habits build resilience and help you face challenges with greater ease.

More information is to follow as you continue to formulate your Stress Management Plan.

References

Ames, H. (2023). Signs and effects of chronic or severe stress. Medical News Today. https://www.medicalnewstoday.com/articles/how-much-stress-is-too-much

American Psychological Association (APA). (2026). APA dictionary of psychology. https://www.apa.org/topics/stress

Ghasemi, F., Beversdorf, D. Q., & Herman, K. C. (2024). Stress and stress responses: A narrative literature review from physiological mechanisms to intervention approaches. Journal of Pacific Rim Psychology, 18. https://doi.org/10.1177/18344909241289222

Harvard Medical School. (2024). Understanding the stress response: Chronic activation of this survival mechanism impairs health. Harvard Health Publishing. health.harvard.edu/staying-healthy/understanding-the-stress-response

Kandola, A. & Sharon, A. (2024). What is chronic stress, and what are the common health impacts? Medical News Today. https://www.medicalnewstoday.com/articles/323324

Kivi, R. (2018). Acute stress disorder. HealthLine. https://www.healthline.com/health/acute/stress-disorder

Seaward, B. L. (2025). Managing stress: Skills for anxiety reduction, self-care, & personal resiliency. Jones & Barlett Learning.

Valencia-Florez, K.B., Sánchez-Castillo, H., Vázquez, P., Zarate, P., & Paz, D. B. (2023). Stress, a brief update. International Journal of Psychological Research, 16(2), 105-121. doi: 10.21500/20112084.5815.