What is stress

Stress is a response of the body to the tensions experienced and to other stimuli that generate a certain deregulation of the organism. Depending on factors such as causes, how it manifests itself, intensity and duration, it may characterize a clinical picture of mental disorders.

Under normal circumstances, it is not necessarily a bad thing. If this response exists in us, it is because it is necessary in some way. But even when we experience a stress that is occasional and within what is considered normal, it bothers us and the people around us a lot. For this reason, it is important to work to reduce it as much as possible.

Also called stress, it usually manifests itself physically through a set of symptoms. In this article, you'll learn more about the possible manifestations of this condition, as well as various other information about stress - including how to avoid it and how to deal with it.

Meaning of stress

Although the idea is easy to understand, it is difficult to define precisely what stress would be. It is one of those cases where everyone knows what it is about, but few people know how to explain it.

Even among scholars, there may be divergences in the concept, but there is a common essence to all definitions. Check out below a little more about what is stress and how it manifests itself.

Definition of the term "stress

The word "stress" is the Portuguese version of " stress "There is a hypothesis that this word arose as an abbreviation of " distress "This is an English word that refers to emotional and physical responses when faced with a situation that generates anxiety or distress.

The etymological origins of the word "stress" are a little uncertain, but it is a fact that it is related to some Latin words, such as " strictus "It is also related in dictionaries to the word "stricture", which would be the act of compressing.

From its origin, therefore, the word denotes tension, and describes well what lies behind the possible causes of the condition and the bodily manifestations that come with it. According to the Michaelis dictionary, stress is a "physical and psychological state caused by aggressions that excite and emotionally disturb the individual, leading the organism to a level of tension and imbalance".

Stressed out people

People who are experiencing a stressful situation or who suffer recurrently from stress can be very misunderstood by those around them. This condition has a direct impact on mood, after all it usually generates a lot of irritability.

Those who are stressed may be labeled as annoying, rude or aggressive. This aggravates the condition even more, because the judgments and demands of others are also stressful elements.

So if you notice that someone may be suffering from stress, it's important to take an understanding and accepting attitude - not least because we never know exactly what the other person is going through.

And if you are the one suffering from this condition, focus on developing strategies to channel and manage your emotions and avoid reacting to others impulsively. If there is space, talk to those in your environment and expose the situation so that people will adopt a more understanding attitude towards you.

Positive stress

Whenever we see someone talking about stress, there is a negative connotation to the word. But, believe it or not, there is positive stress. Considering stress as a response of tension and agitation, this can also apply to sensations like euphoria.

You know that chill in your stomach before you see a person you've just fallen in love with? That's part of your body's tension response, but since it's a more positive motive, that tension is named "eustress" or "eustress."

Eustress can exist in many other situations, such as the birth of a child or passing an exam. Despite the positive context, it also represents an overload of emotions for the body, and can cause a certain amount of suffering. After all, the physical responses are very similar to those of "negative" stress, such as a racing heart.

As opposed to eustress, we have distress, which comes from the English distress (a word that can also be used in Portuguese) and represents what we usually call stress. While eustress is linked to satisfaction, distress is linked to a threat (which may or may not be real). In this article, we will focus mainly on the second type.

Stress level

According to a theory that started to be developed by endocrinologist Hans Selye and was incremented by psychologist Marilda Lipp, there are four levels or phases of stress.

1. Warning: This is the phase in which the biochemical reactions in the body begin. It begins upon presentation of the possible threat or situation generating tension, and results in the famous fight or flight response ( fight or flight Tachycardia, sweating and muscle tension are common in this phase.

2. resistance: when the situation that generated the alert phase persists, the organism moves to the resistance phase, which is an attempt to adapt to the situation. The symptoms of the previous phase tend to decrease, but the individual may feel exhaustion and have difficulties regarding memory.

3. quasi-exhaustion: is when the body is already weakened and again presents difficulty in dealing with the situation. Skin problems and cardiovascular problems, for example, may appear in people more prone during this phase.

4. exhaustion: The level of exhaustion is the worst. Psychic disorders and physical diseases tend to appear more frequently and with more force in this phase, when the individual is already totally worn out by stress. People with tendency to gastritis, for example, may notice a worsening and even present ulcers in this phase.

Stress at work

Work is a very common source of stress (more specifically, of stress). The work environment can be very demanding and often even hostile, and the demands can end up resulting in overload. Situations that generate the fear of losing one's job are also highly stressful because they represent a threat.

Besides, for those who work outside the home, living with co-workers can generate a lot of tensions (although it also has its positive aspects). It is very difficult to have total harmony with all co-workers and with those who are higher up in the hierarchy, and it is common to have situations in which we need to "swallow the frog".

Even for those who work at home office, dealing, even remotely, with other people can be a source of tension, as well as the work itself, since there is no way it can be pleasurable all the time. For these and other issues, many people who experience stress have work as one of the main sources of it.

Consequences of stress

You've probably had those famous "knots" in your back muscles after a stressful moment. This is due to muscle tension, which is one of the most common consequences of stress. This tension can also result in other uncomfortable manifestations, such as a stiff neck (what we call "stiff neck").

The presence of irritability in stressful situations is also very common. You may notice that you are running out of patience and getting angry about trivial things that normally would not cause such anger, for example. Anxiety is also common, a condition that can manifest itself in various ways, such as nail biting or binge eating.

The deregulation that stress causes in the body can also cause sleep problems, insomnia being the most common in this case. For women, there may be a deregulation of the menstrual cycle, which causes a delay in menstruation.

Besides all the consequences that a person who is stressed can observe in their own body, social damage can also occur. Due to changes in mood, such as irritability, living with this person can be somewhat difficult, which can harm their interpersonal relationships.

Types of stress

There are several ways to experience stress, and in some situations it can even characterize a disorder. But, attention: disorders can only be diagnosed by qualified professionals. Check below some possible presentations of stress.

Acute stress

Acute stress is linked to a specific traumatic situation, which can be threatening or generate tension and anguish. It can happen, for example, when faced with a death threat or when witnessing an accident.

The diagnosis of acute stress disorder depends on the symptoms presented and their frequency and intensity. Fortunately, the condition is temporary, but it can cause a lot of suffering while it is present.

Episodic acute stress

Very similar to acute stress, episodic acute stress is distinguished from it by being more persistent. A person with this condition has recurrent stress manifestations with some spacing between them.

Chronic stress

Chronic conditions are those that have a very long duration and, in order to be treated, depend on a change in the lifestyle of the individual. This applies to chronic stress, which receives this name when it is part of everyday life.

People who suffer from chronic stress usually have a very stressful routine and experience stress symptoms very frequently. This condition is a risk factor for several psychological disorders, such as depression and anxiety, as well as several physical diseases.

Causes of stress

Stress can be caused by external issues that are independent of the individual or by internal issues. It is also common that it is influenced by external and internal causes at the same time.

External causes of stress

The external causes affect more easily people already prone to stress, but depending on the situation they can generate stress in anyone. It is common that they come from work or family, which mess with our structures when something goes wrong.

It is also very frequent that the external causes of stress come from love problems and financial problems, which can generate a lot of anguish and worry. Periods of adaptation to significant changes are also usually very stressful.

In situations like this, it's important to be understanding with yourself. Don't give in, but understand that it's perfectly normal to feel this way and it will pass. But that doesn't mean you shouldn't look for ways to ease the stress.

Internal causes of stress

Internal causes imply a greater propensity to develop stress, and can also intensify it once it has already taken hold. They are always in interaction with external causes, and an external cause that may not generate stress in one person may generate it in another, depending on their internal issues.

People who are very anxious, for example, are much more susceptible to external triggers, because they are constantly worried and become more distressed when faced with certain situations. People with very high and unrealistic expectations are also more susceptible to stress, because it is common for their expectations not to be met, which generates frustration.

If you find that you get stressed easily, stop and think about how you handle situations and what characteristics in you may contribute to this predisposition. Identifying these aspects is a good way to start working on suffering less.

Factors that contribute to stress

Stress is usually multifactorial - that is, it has more than one factor in its origin and in its maintenance process. But it is possible to isolate the possible factors to better understand them, even though many have points of intersection.

For example, family factors get mixed with emotional factors involved, because family problems have emotional impacts. Check below some possible factors, divided in a didactic way to facilitate their understanding.

Emotional factors

Stress always has some relation with the emotional state of those who suffer from it. As you already know, it affects the emotional, because it generates irritability, besides other possible uncomfortable emotional states. The very irritability caused by stress already acts as a maintenance factor of it, after all, when you get irritated with something, your stress level increases.

But even if you are not yet experiencing stress, some emotional factors can increase your propensity for stress. For example, if you are upset about a situation or are a naturally more sensitive person, you are more likely to experience stress. Emotional factors are part of the internal causes of stress.

Family factors

Family problems are a very common source of stress. They can be considered, in a way, as social factors (which you'll see below), after all the family is the first social circle in which we are inserted. But their impacts can be much greater, because the bond we have with people in the family is usually deeper. Therefore, these people can affect us much more.

Children who experience separation from their parents, for example, may present early symptoms of stress that hinder their school performance. The illness of a close relative is also capable of generating a wave of stress in several family members, who become worried about the loved one.

Family conflicts are also highly stressful due to interpersonal tensions and, consequently, to the tension they generate internally in each of those involved (and even in people around them). In addition, people who live in a conflictive environment do not have home as a safe haven where they can relax, because home itself ends up becoming a tension zone.

Social factors

Social difficulties are also highly stressful - after all, human beings are social beings, and the social context affects them a lot. For example, adolescents who suffer bullying experience intense stress due to the persecution they suffer and the feeling of not fitting in with the group.

These social factors tend to be more subtle in adulthood, but they do exist. We can use as an analogy a situation in which someone cannot get along with his coworkers and is not invited to team leisure moments. This is a stressful situation, because the individual may feel inadequate and frustrated, among other negative emotions.

Chemical Factors

During the experience of stress, especially in the initial phase, the body releases some hormones, which would have the function of generating that known reaction of fight or flight (Among the substances released is cortisol, also known as the "stress hormone".

Cortisol, in itself, is not bad. It is very important for the regulation of some aspects of the body, such as blood pressure and mood. However, a stressful situation implies cortisol levels above the common. The excessive production of hormones such as cortisol and adrenaline, which happens in stress, causes symptoms such as irritability and tachycardia.

And, once a peak of these hormones has been reached, the individual may experience the feeling of weariness and fatigue, which characterizes the most advanced phases of stress. Therefore, it is harmful for the organism to go through this excessive production, which is at the same time a consequence and a cause of stress.

In addition, hormonal imbalances can make the individual more prone to stress. For example, who is female commonly goes through a phase of hormonal fluctuation just before the menstrual period, known as PMS (Premenstrual Tension). This brings symptoms such as exacerbated sensitivity and irritability, which results in a stressful period.

Decision-making factors

Situations involving decision making also have high stressful potential, especially when it is a very important decision. This context can generate a lot of psychological pressure, which triggers stress responses in the body.

Phobic factors

A phobia is an exacerbated and apparently irrational fear of something specific. Its origin is uncertain, and it can be alleviated through interventions such as psychotherapy. People who have phobias often experience stress responses to the stimulus that is the focus of the phobia.

For example, those with moth phobia (motophobia) may feel their heart racing and start hyperventilating at the sight of a moth posed on a nearby wall, and tend to want to leave the environment. It gets even worse if the insect flies: the fight-or-flight response often becomes an escape response, and it's not uncommon for the person to run away!

Another common phobia is a phobia of needles or situations that involve piercing the skin (aicmophobia). People with this phobia who are going to take a blood test, for example, get into a lot of trouble. In addition to showing the symptoms of the initial stress phase, these people may show escape responses, such as a sudden urge to go to the bathroom on the spot, or fight responses, such as hitting the professional's hand.

Physical Factors

These factors have a lot to do with habits. They are situations that disrespect the basic needs of the body, generating an overload in it. For example, poor diet and insufficient sleep leave us much more prone to develop stress.

It is not uncommon for physical factors to be related to an inadequate work routine, as excessive work demands and limited time can result in a neglect of one's body's basic needs. These factors carry a high risk of chronic stress, so be very careful!

Disease factors

Health problems can generate sudden changes in routine and many worries. Consequently, they are very stressful situations, which require a lot of care in handling and are not easy to deal with.

If it is a serious illness, then the threat to the individual's life certainly generates a lot of anguish and tension. But even if it is something milder, it can generate a lot of concern, mainly because of the impact on the productivity of those who get sick.

Pain Factors

Feeling pain is always uncomfortable. Anyone who is in pain, either because they are injured or as a result of an illness, can become very irritable and much more likely to become stressed.

Pain also impacts productivity and the execution of routine activities. This impact can generate a lot of frustration in the individual, which also contributes to stress.

Environmental factors

An environment that seems too chaotic can also be very stressful. For example, it is totally natural for someone who is in a traffic jam to be stressed out. This situation adds factors such as the feeling of being stuffy and trapped, and usually a lot of noise (for example, the sound of horns). It is even worse if the person is late for an appointment!

Another example that is easy to identify with is when the weather is too hot and we have no way to cool off. The physical discomfort generates responses characteristic of stress, such as irritability.

Symptoms of stress

Stress produces symptoms that can go far beyond irritability and muscle tension. Check out the following for some signs you may notice.

Physical fatigue

Especially after some time of stress, you may feel a lot of fatigue for no apparent reason. The body uses up a lot of energy by being alert and producing hormones such as adrenaline and cortisol. Therefore, it is normal to feel tired.

Frequent colds and coughs

High levels of stress lower the body's immunity, making the body more vulnerable to viruses, and it can be more common to get a cold or flu during or immediately after a stressful period. Some isolated symptoms, such as a cough, can also appear.

Skin and hair diseases

Also by weakening the immune system, the body tends to have a harder time fighting some skin and hair related diseases when it is under stress.

Those who already have problems like acne, psoriasis and herpes can observe a much more intense manifestation of these conditions in this situation. Hair loss can also be related to stress, because the excess cortisol interferes with the functioning of the hair follicles.

Heightened emotionality

The most common emotional manifestation of stress is irritability. However, many people can react to it by being more sensitive and emotionally fragile, or have both irritability and this emotionality above normal. This also characterizes a mood swing, which is common when you are stressed.

People who become more sensitive under stress can get hurt very easily and cry over things that wouldn't normally make them cry. These raw emotions can also be socially disruptive, confusing and upsetting for those around them.

Gritting teeth

Muscle tension caused by stress can create a compression in the jaw. This can cause the person to grind their teeth or clench them together while awake or asleep.

The pain in the joints of the region and headaches can arise as a consequence of this symptom. Called bruxism, it can wear down teeth depending on the intensity and recurrence.

Chest pain

Even if you don't have a heart problem, a person with high levels of stress can still experience chest pain. This is due to the stress that builds up and the cortisol load involved. If you experience this symptom, you don't need to be alarmed, but it's worth seeing a doctor to check that your heart is okay.

Feelings of loneliness and abandonment

For people who become overly sensitive when they are under stress, it is common for small attitudes from others to generate a lot of hurt and be interpreted as signs of abandonment.

Furthermore, those who are stressed become more difficult to get along with due to changes in mood. This can end up pushing people around, which creates a feeling of loneliness.

Fall in libido

With the body turning its energies towards the threat, whether real or just perceived, it is normal that there is no energy left over for other areas of life - and that includes the sexual area.

And the feeling of weariness and exhaustion that comes after a time of stress exacerbates this and causes the libido to drop quite a bit, and the individual may avoid having sex or have difficulty following through with it.

Weight gain

Many people take their stress and anxiety out on food. It can work as a distraction from the bad feeling, because eating often brings a sense of well-being. So it's common for people who are stressed to gain weight by overeating.

But that's very subjective. In other people, stress can result in a lack of appetite rather than an inclination to eat more. In any case, both sudden weight loss and weight gain are usually unhealthy, especially when they come from a relationship with food that isn't ideal.

Constant headaches

Stress commonly results in a condition called tension headache. One of the possible causes of this type of headache is the contraction in some muscles, such as the neck muscles, which can happen due to tension. And, as you already know, clenching your teeth can also cause this symptom.

There is also an increase in the blood pressure of the individual under stress due to the action of hormones, which can result in headache. In addition, people who suffer from migraine have more attacks when they are stressed.

How to deal with stress

There are ways to mitigate and even prevent stress, and they should be sought by virtually everyone in the current times. Check out some strategies below.

Anti-stress exercises

Physical activity releases the right hormones at the right time (and in the right amount), and helps regulate the functioning of the body, which makes it more resistant to the effects of stress. Besides that, it's a good way to let off steam, and helps a lot to relax.

There are also some small exercises that you can incorporate into your daily life to reduce stress levels. Breathing exercises are excellent for this. A well-known exercise is to breathe in for a few seconds, hold your breath for a little less time, and breathe out slowly for longer. You should repeat these steps a few times to feel relaxation.

Relax and relieve stress

Dedicate time to hobbies! These can be new hobbies or things that you already enjoy doing. The important thing is that the activity is pleasurable and relaxing. This contributes greatly to the reduction and prevention of stress.

Practices like meditation are also excellent for relieving tension. If you have trouble meditating alone, look for guided meditations on apps or YouTube videos.

Anti-stress eating

Besides having a healthy diet, consuming some specific foods can help combat stress. Among these foods are flaxseed, oatmeal, soy and, believe it or not, dark chocolate. They are rich in tryptophan, an amino acid that reduces the biochemical stress factors, such as cortisol.

Sleep hygiene

Getting enough quality and duration sleep is a very effective way to reduce and prevent stress. There are some strategies you can adopt for this, and adopting them is part of what is known as "sleep hygiene".

It's important to have standardized sleeping and waking times throughout the day. Also, avoid drinking caffeine from six hours before bedtime and avoid using screens for at least an hour and a half before bed. If you can't, at least use an application to reduce blue light. The light from cell phones, televisions and other devices inhibits the production of melatonin (sleep hormone).

Controlling emotions

It is possible to reduce stress and even prevent it by working on controlling one's emotions. But beware: this does not mean to suppress them!

Repressing emotions actually greatly increases the chances of developing a stress picture, because they accumulate and need to manifest themselves in some way. This manifestation can be somatic, that is, happen in the body in the form of typical symptoms of stress, such as headache and muscle stiffness.

Dealing with your own emotions means not letting them dominate you, but not suppressing them. To do this, it is important to first acknowledge and accept them. Only then can you find healthy ways to channel what you feel. Therapy is certainly a good way to learn how to do this.

Time management

Wisely managing one's time greatly reduces the levels and probability of stress, since it reduces the pressure we feel before the demands we have to meet. To do this, it is important to develop self-knowledge and self-discipline.

Look at your habits, set priorities and cut practices that only serve to waste your time. And be sure to include in your plans time to dedicate to the people you love and your hobbies!

Is stress curable?

As the body's response, stress cannot be cured because it is not a disease. It can be managed and avoided, and developing strategies to manage our stress levels is critical to living well.

Some of these strategies have been covered in this article, but each person can create their own strategies based on what they are good at and what they can fit into their routine.

Psychotherapy is crucial when stress characterizes a clinical disorder (and in those cases psychiatric intervention may also be necessary), but therapy can help anyone with stress management and overall quality of life. Some types of therapy can even help with time management, which reduces and prevents stress.

It is not possible to live in society without stressing, but it is possible to mitigate - and a lot - the incidence of it and the suffering that comes along with it. So take care of your diet and sleep, practice physical activity and look for ways to relax. You deserve to live well!