stress management definition essay

Essay on Stress Management

500 words essay on stress management.

Stress is a very complex phenomenon that we can define in several ways. However, if you put them together, it is basically the wear and tear of daily life. Stress management refers to a wide spectrum of techniques and psychotherapies for controlling a person’s stress level, especially chronic stress . If there is effective stress management, we can help one another break the hold of stress on our lives. The essay on stress management will throw light on the very same thing.

Identifying the Source of Stress

The first step of stress management is identifying the source of stress in your life. It is not as easy as that but it is essential. The true source of stress may not always be evident as we tend to overlook our own stress-inducing thoughts and feelings.

For instance, you might constantly worry about meeting your deadline. But, in reality, maybe your procrastination is what leads to this stress than the actual deadline. In order to identify the source of stress, we must look closely within ourselves.

If you explain away stress as temporary, then it may be a problem. Like if you yourself don’t take a breather from time to time, what is the point? On the other hand, is stress an integral part of your work and you acknowledging it like that?

If you make it a part of your personality, like you label things as crazy or nervous energy, you need to look further. Most importantly, do you blame the stress on people around you or the events surrounding you?

It is essential to take responsibility for the role one plays in creating or maintaining stress. Your stress will remain outside your control if you do not do it.

Strategies for Stress Management

It is obvious that we cannot avoid all kinds of stress but there are many stressors in your life which you can definitely eliminate. It is important to learn how to say no and stick to them. Try to avoid people who stress you out.

Further, if you cannot avoid a stressful situation, try altering it. Express your feelings don’t bottle them up and manage your time better. Moreover, you can also adapt to the stressor if you can’t change it.

Reframe problems and look at the big picture. Similarly, adjust your standards and focus on the positive side. Never try to control the uncontrollable. Most importantly, make time for having fun and relaxing.

Spend some time with nature, go for a walk or call a friend, whatever pleases you. You can also try working out, listening to music and more. As long as it makes you happy, never give up.

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Conclusion of the Essay on Stress Management

All in all, we can control our stress levels with relaxation techniques that evoke the relaxation response of our body. It is the state of restfulness that is the opposite of the stress response. Thus, when you practice these techniques regularly, you can build your resilience and heal yourself.

FAQ of Essay on Stress Management

Question 1: What is the importance of stress management?

Answer 1: Stress management is very efficient as it helps in breaking the hold which stress has on our lives. Moreover, you can also become happy, healthy and more productive because of it. The ultimate goal should be to live a balanced life and have the resilience to hold up under pressure.

Question 2: Give some stress management techniques.

Answer 2: There are many stress management techniques through which one can reduce stress in their lives. One can change their situation or their reaction to it. We can try by altering the situation. If not, we can change our attitudes towards it. Remember, accept things that you cannot change.

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What Is Stress?

Your Body's Response to a Situation That Requires Attention or Action

Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Identifying
Next in How Stress Impacts Your Health Guide How to Recognize Burnout Symptoms

Stress can be defined as any type of change that causes physical , emotional, or psychological strain. Stress is your body's response to anything that requires attention or action.

Everyone experiences stress to some degree. The way you respond to stress, however, makes a big difference to your overall well-being.

Verywell / Brianna Gilmartin

Sometimes, the best way to manage your stress involves changing your situation. At other times, the best strategy involves changing the way you respond to the situation.

Developing a clear understanding of how stress impacts your physical and mental health is important. It's also important to recognize how your mental and physical health affects your stress level.

Watch Now: 5 Ways Stress Can Cause Weight Gain

Signs of stress.

Stress can be short-term or long-term. Both can lead to a variety of symptoms, but chronic stress can take a serious toll on the body over time and have long-lasting health effects.

Some common signs of stress include:

Changes in mood
Clammy or sweaty palms
Decreased sex drive
Difficulty sleeping
Digestive problems
Feeling anxious
Frequent sickness
Grinding teeth
Muscle tension, especially in the neck and shoulders
Physical aches and pains
Racing heartbeat

Identifying Stress

What does stress feel like? What does stress feel like? It often contributes to irritability, fear, overwork, and frustration. You may feel physically exhausted, worn out, and unable to cope.

Stress is not always easy to recognize, but there are some ways to identify some signs that you might be experiencing too much pressure. Sometimes stress can come from an obvious source, but sometimes even small daily stresses from work, school, family, and friends can take a toll on your mind and body.

If you think stress might be affecting you, there are a few things you can watch for:

Psychological signs such as difficulty concentrating, worrying, anxiety, and trouble remembering
Emotional signs such as being angry, irritated, moody, or frustrated
Physical signs such as high blood pressure, changes in weight, frequent colds or infections, and changes in the menstrual cycle and libido
Behavioral signs such as poor self-care, not having time for the things you enjoy, or relying on drugs and alcohol to cope

Stress vs. Anxiety

Stress can sometimes be mistaken for anxiety, and experiencing a great deal of stress can contribute to feelings of anxiety. Experiencing anxiety can make it more difficult to cope with stress and may contribute to other health issues, including increased depression, susceptibility to illness, and digestive problems.

Stress and anxiety contribute to nervousness, poor sleep, high blood pressure , muscle tension, and excess worry. In most cases, stress is caused by external events, while anxiety is caused by your internal reaction to stress. Stress may go away once the threat or the situation resolves, whereas anxiety may persist even after the original stressor is gone.

Causes of Stress

There are many different things in life that can cause stress. Some of the main sources of stress include work, finances, relationships, parenting, and day-to-day inconveniences.

Stress can trigger the body’s response to a perceived threat or danger, known as the fight-or-flight response . During this reaction, certain hormones like adrenaline and cortisol are released. This speeds the heart rate, slows digestion, shunts blood flow to major muscle groups, and changes various other autonomic nervous functions, giving the body a burst of energy and strength.

Originally named for its ability to enable us to physically fight or run away when faced with danger, the fight-or-flight response is now activated in situations where neither response is appropriate—like in traffic or during a stressful day at work.

When the perceived threat is gone, systems are designed to return to normal function via the relaxation response . But in cases of chronic stress, the relaxation response doesn't occur often enough, and being in a near-constant state of fight-or-flight can cause damage to the body.

Stress can also lead to some unhealthy habits that have a negative impact on your health. For example, many people cope with stress by eating too much or by smoking. These unhealthy habits damage the body and create bigger problems in the long-term.

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Types of Stress

Not all types of stress are harmful or even negative. Some of the different types of stress that you might experience include:

Acute stress : Acute stress is a very short-term type of stress that can either be positive or more distressing; this is the type of stress we most often encounter in day-to-day life.
Chronic stress : Chronic stress is stress that seems never-ending and inescapable, like the stress of a bad marriage or an extremely taxing job; chronic stress can also stem from traumatic experiences and childhood trauma.
Episodic acute stress : Episodic acute stress is acute stress that seems to run rampant and be a way of life, creating a life of ongoing distress.
Eustress : Eustress is fun and exciting. It's known as a positive type of stress that can keep you energized. It's associated with surges of adrenaline, such as when you are skiing or racing to meet a deadline.

4 Main Types of Stress:

The main harmful types of stress are acute stress, chronic stress, and episodic acute stress. Acute stress is usually brief, chronic stress is prolonged, and episodic acute stress is short-term but frequent. Positive stress, known as eustress, can be fun and exciting, but it can also take a toll.

Impact of Stress

Stress can have several effects on your health and well-being. It can make it more challenging to deal with life's daily hassles, affect your interpersonal relationships, and have detrimental effects on your health. The connection between your mind and body is apparent when you examine stress's impact on your life.

Feeling stressed over a relationship, money, or living situation can create physical health issues. The inverse is also true. Health problems, whether you're dealing with high blood pressure or diabetes , will also affect your stress level and mental health. When your brain experiences high degrees of stress , your body reacts accordingly.

Serious acute stress, like being involved in a natural disaster or getting into a verbal altercation, can trigger heart attacks, arrhythmias, and even sudden death. However, this happens mostly in individuals who already have heart disease.

Stress also takes an emotional toll. While some stress may produce feelings of mild anxiety or frustration, prolonged stress can also lead to burnout , anxiety disorders , and depression.

Chronic stress can have a serious impact on your health as well. If you experience chronic stress, your autonomic nervous system will be overactive, which is likely to damage your body.

Stress-Influenced Conditions

Heart disease
Hyperthyroidism
Sexual dysfunction
Tooth and gum disease

Treatments for Stress

Stress is not a distinct medical diagnosis and there is no single, specific treatment for it. Treatment for stress focuses on changing the situation, developing stress coping skills , implementing relaxation techniques, and treating symptoms or conditions that may have been caused by chronic stress.

Some interventions that may be helpful include therapy, medication, and complementary and alternative medicine (CAM).

Press Play for Advice On Managing Stress

Hosted by therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast featuring professor Elissa Epel, shares ways to manage stress. Click below to listen now.

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Psychotherapy

Some forms of therapy that may be particularly helpful in addressing symptoms of stress including cognitive behavioral therapy (CBT) and mindfulness-based stress reduction (MBSR) . CBT focuses on helping people identify and change negative thinking patterns, while MBSR utilizes meditation and mindfulness to help reduce stress levels.

Medication may sometimes be prescribed to address some specific symptoms that are related to stress. Such medications may include sleep aids, antacids, antidepressants, and anti-anxiety medications.

Complementary and Alternative Medicine

Some complementary approaches that may also be helpful for reducing stress include acupuncture, aromatherapy, massage, yoga, and meditation .

Coping With Stress

Although stress is inevitable, it can be manageable. When you understand the toll it takes on you and the steps to combat stress, you can take charge of your health and reduce the impact stress has on your life.

Learn to recognize the signs of burnout. High levels of stress may place you at a high risk of burnout. Burnout can leave you feeling exhausted and apathetic about your job. When you start to feel symptoms of emotional exhaustion, it's a sign that you need to find a way to get a handle on your stress.
Try to get regular exercise. Physical activity has a big impact on your brain and your body . Whether you enjoy Tai Chi or you want to begin jogging, exercise reduces stress and improves many symptoms associated with mental illness.
Take care of yourself. Incorporating regular self-care activities into your daily life is essential to stress management. Learn how to take care of your mind, body, and spirit and discover how to equip yourself to live your best life.
Practice mindfulness in your life. Mindfulness isn't just something you practice for 10 minutes each day. It can also be a way of life. Discover how to live more mindfully throughout your day so you can become more awake and conscious throughout your life.

If you or a loved one are struggling with stress, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.

For more mental health resources, see our National Helpline Database .

Cleveland Clinic. Stress .

National institute of Mental Health. I'm so stressed out! Fact sheet .

Goldstein DS. Adrenal responses to stress . Cell Mol Neurobiol . 2010;30(8):1433–1440. doi:10.1007/s10571-010-9606-9

Stahl JE, Dossett ML, LaJoie AS, et al. Relaxation response and resiliency training and its effect on healthcare resource utilization [published correction appears in PLoS One . 2017 Feb 21;12 (2):e0172874]. PLoS One . 2015;10(10):e0140212. doi:10.1371/journal.pone.0140212

American Heart Association. Stress and Heart Health.

Chi JS, Kloner RA. Stress and myocardial infarction . Heart . 2003;89(5):475–476. doi:10.1136/heart.89.5.475

Salvagioni DAJ, Melanda FN, Mesas AE, González AD, Gabani FL, Andrade SM. Physical, psychological and occupational consequences of job burnout: A systematic review of prospective studies . PLoS One . 2017;12(10):e0185781. Published 2017 Oct 4. doi:10.1371/journal.pone.0185781

Bitonte RA, DeSanto DJ 2nd. Mandatory physical exercise for the prevention of mental illness in medical students . Ment Illn . 2014;6(2):5549. doi:10.4081/mi.2014.5549

Ayala EE, Winseman JS, Johnsen RD, Mason HRC. U.S. medical students who engage in self-care report less stress and higher quality of life . BMC Med Educ . 2018;18(1):189. doi:10.1186/s12909-018-1296-x

Richards KC, Campenni CE, Muse-Burke JL. Self-care and well-being in mental health professionals: The mediating effects of self-awareness and mindfulness . J Ment Health Couns . 2010;32(3):247. doi:10.17744/mehc.32.3.0n31v88304423806.

American Psychological Association. 2015 Stress in America .

Krantz DS, Whittaker KS, Sheps DS. Psychosocial risk factors for coronary heart disease: Pathophysiologic mechanisms . In R. Allan & J. Fisher, Heart and mind: The practice of cardiac psychology. American Psychological Association; 2011:91-113. doi:10.1037/13086-004

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

Relaxation Techniques for Stress Relief

Quick stress relief.

How to Stop Worrying and End Anxious Thoughts

Stress Relief Guide

Social support for stress relief, 12 ways to reduce stress with music, surviving tough times by building resilience, coping with financial stress.

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What is stress management?

Tip 1: identify the sources of stress in your life, tip 2: cut out unhealthy ways of dealing with stress.

Tip 3: Practice the 4 A's of stress management

Tip 4: Get moving

Tip 5: connect to others, tip 6: make time for fun and relaxation, tip 7: manage your time better, tip 8: maintain balance with a healthy lifestyle, tip 9: learn to relieve stress in the moment, stress management: how to reduce and relieve stress.

While it may seem like there’s nothing you can do about stress at work and home, there are steps you can take to destress and regain control.

It may seem like there’s nothing you can do about stress. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But you have a lot more control than you might think.

If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your overall physical and mental health. It narrows your ability to think clearly, function effectively, and enjoy life.

Effective stress management helps you break the hold stress has on your life, so you can be happier, healthier, and more productive. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—and the resilience to hold up under pressure and meet challenges head on. But stress management is not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. The following stress management tips can help you do that.

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BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.

Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated. It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels.

Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.

To identify what’s really stressing you out, look closely at your habits, attitude, and excuses:

Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?
Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Start a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, make a note of it in your journal or use a stress tracker on your phone. Keeping a daily log will enable you to see patterns and common themes. Write down:

What caused your stress (make a guess if you’re unsure).
How you felt, both physically and emotionally.
How you acted in response.
What you did to make yourself feel better.

Many of us feel so stressed out, we resort to unhealthy and unproductive ways to cope. A lot of these unhelpful strategies can temporarily reduce stress, but in the long run, they actually cause even more damage:

Smoking, drinking too much, or using drugs to relax.
Bingeing on junk or comfort food.
Zoning out for hours in front of the TV or phone.
Withdrawing from friends, family, and social activities.
Sleeping too much.
Filling up every minute of the day to avoid facing problems.
Procrastinating.
Taking out your stress on others (lashing out, angry outbursts, physical violence).

[Read: Self-Medicating Depression, Anxiety, and Stress]

If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones that leave you feeling calm and in control.

Tip 3: Practice the 4 A’s of stress management

While stress is an automatic response from your nervous system, some stressors arise at predictable times: your commute to work, a meeting with your boss, or family gatherings, for example. When handling such predictable stressors, you can either change the situation or change your reaction.

When deciding which option to choose in any given scenario, it’s helpful to think of the four A’s: avoid , alter , adapt , or accept .

Avoid unnecessary stress

It’s not healthy to avoid a stressful situation that needs to be addressed, but you may be surprised by the number of stressors in your life that you can eliminate.

Learn how to say “no.” Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress.

Avoid people who stress you out. If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.

Take control of your environment. If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.

Avoid hot-button topics . If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.

Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

Alter the situation

If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the stress will increase.

Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.

Be more assertive. Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.

Find balance. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.

Adapt to the stressor

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”

Practice gratitude. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life , including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

Don’t try to control the uncontrollable. Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.

Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Share your feelings. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist.

When you’re stressed, the last thing you probably feel like doing is getting up and exercising. But physical activity is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.

While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:

Put on some music and dance around.
Take your dog for a walk .
Walk or cycle to the grocery store.
Use the stairs at home or work rather than an elevator.
Park your car in the farthest spot in the lot and walk the rest of the way.
Pair up with an exercise partner and encourage each other as you work out.
Play ping-pong or an activity-based video game with your kids.

Deal with stress with mindful rhythmic exercise

While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it.

While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.

There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.

[Read: Social Support for Stress Relief]

Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

Of course, it’s not always realistic to have a pal close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life’s stressors.

Tips for building relationships

Reach out to a colleague at work.
Help someone else by volunteering .
Have lunch or coffee with a friend.
Ask a loved one to check in with you regularly.
Call or email an old friend.
Go for a walk with a workout buddy.
Schedule a weekly dinner date.
Meet new people by taking a class or joining a club.
Confide in a clergy member, teacher, or sports coach.
Join a support group—either in-person or via on online therapy platform .

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.

Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response , a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.

Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.

Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.

Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.

In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.

Eat a healthy diet . Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet , you’ll feel more relaxed and you’ll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

When you’re frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels right now . That’s where quick stress relief comes in.

The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.

[Read: Quick Stress Relief]

Of course, not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you.

More Information

Stress Management - Learn to manage your stress. (American Heart Association)
Special Health Report from Harvard Medical School. (Harvard Health) - Special Health Report from Harvard Medical School. (Harvard Health)
Tolerating Distress - Workbook and information sheets to help you manage feelings of distress. (Centre for Clinical Interventions)
Building Your Resilience - Learn how to increase your resilience in the face of stress and hardship. (American Psychological Association)
How To Relax: 8 Relaxation Tips for Your Mental Health
Trauma- and Stressor-Related Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders . American Psychiatric Association. Link
Can, Yekta Said, Heather Iles-Smith, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy. “How to Relax in Stressful Situations: A Smart Stress Reduction System.” Healthcare 8, no. 2 (April 16, 2020): 100. Link
Norelli, Samantha K., Ashley Long, and Jeffrey M. Krepps. “Relaxation Techniques.” In StatPearls . Treasure Island (FL): StatPearls Publishing, 2021. Link
Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.” Evidence-Based Complementary and Alternative Medicine 2021 (July 3, 2021): e5924040. Link
Unger, Cynthia A, David Busse, and Ilona S Yim. “The Effect of Guided Relaxation on Cortisol and Affect: Stress Reactivity as a Moderator.” Journal of Health Psychology 22, no. 1 (January 1, 2017): 29–38. Link
Singh, Karuna. “Nutrient and Stress Management.” Journal of Nutrition & Food Sciences 6, no. 4 (2016). Link
Katsarou, Alexia L., Marios M. Vryonis, Athanassios D. Protogerou, Evangelos C. Alexopoulos, Apostolos Achimastos, Dimitrios Papadogiannis, George P. Chrousos, and Christina Darviri. “Stress Management and Dietary Counseling in Hypertensive Patients: A Pilot Study of Additional Effect.” Primary Health Care Research & Development 15, no. 1 (January 2014): 38–45. Link
Errisuriz, Vanessa L., Keryn E. Pasch, and Cheryl L. Perry. “Perceived Stress and Dietary Choices: The Moderating Role of Stress Management.” Eating Behaviors 22 (August 1, 2016): 211–16. Link
Choi, Dong-Woo, Sung-Youn Chun, Sang Ah Lee, Kyu-Tae Han, and Eun-Cheol Park. “Association between Sleep Duration and Perceived Stress: Salaried Worker in Circumstances of High Workload.” International Journal of Environmental Research and Public Health 15, no. 4 (April 2018): 796. Link
Blaxton, Jessica M., Cindy S. Bergeman, Brenda R. Whitehead, Marcia E. Braun, and Jessic D. Payne. “Relationships Among Nightly Sleep Quality, Daily Stress, and Daily Affect.” The Journals of Gerontology: Series B 72, no. 3 (May 1, 2017): 363–72. Link
Saleh, Dalia, Nathalie Camart, Fouad Sbeira, and Lucia Romo. “Can We Learn to Manage Stress? A Randomized Controlled Trial Carried out on University Students.” PLOS ONE 13, no. 9 (September 5, 2018): e0200997. Link
Loprinzi, Paul D., and Emily Frith. “Protective and Therapeutic Effects of Exercise on Stress-Induced Memory Impairment.” The Journal of Physiological Sciences: JPS 69, no. 1 (January 2019): 1–12. Link
Salmon, P. “Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory.” Clinical Psychology Review 21, no. 1 (February 2001): 33–61. Link

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Stress Management

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First Online: 28 March 2017
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Joyce A. Corsica 4 &
Lauren E. Bradley 4

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Stress management is the process of acquiring and practicing a variety of cognitive and behavioral techniques with the goal of managing and coping with stress. Stress is defined as the perception that demands exceed personal resources and can result in both physiological effects (e.g., increased blood pressure, migraine headaches) and psychological effects (e.g., anxiety, depression). Potential sources of stress range from major life events such as death of a loved one, divorce, or job loss to “daily hassles” such as traffic and interpersonal annoyances.

Stress management is based on the premise that the experience of stress is not a direct response to the stressor; rather, the experience of stress is mediated by one’s coping abilities and resources. Both of these factors are modified through stress management techniques. These techniques include diaphragmatic breathing, relaxation training (progressive muscle relaxation or autogenic relaxation), meditation, mindfulness,...

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Corsica, J.A., Bradley, L.E. (2016). Stress Management. In: Kreutzer, J., DeLuca, J., Caplan, B. (eds) Encyclopedia of Clinical Neuropsychology. Springer, Cham. https://doi.org/10.1007/978-3-319-56782-2_429-3

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Home — Essay Samples — Nursing & Health — Psychiatry & Mental Health — Stress Management

Essays on Stress Management

Brief description of stress management.

Stress management refers to the techniques and strategies used to cope with and reduce the impact of stress on our mental and physical well-being. It is essential for maintaining a healthy and balanced lifestyle, as chronic stress can lead to a range of health issues. Learning how to effectively manage stress is crucial for overall well-being and productivity.

Importance of Writing Essays on This Topic

Essays on stress management are important for both academic and personal exploration. They provide an opportunity to delve into the complexities of stress, its effects on individuals, and the various methods for managing it. Writing about stress management also encourages critical thinking and self-reflection, leading to a deeper understanding of the topic.

Tips on Choosing a Good Topic

Consider current issues and trends in stress management research
Select a topic that personally resonates with you or relates to your experiences
Explore different aspects of stress management, such as workplace stress, coping strategies, or the impact of stress on mental health

Essay Topics

The impact of stress on physical health
The role of mindfulness in stress management
Strategies for managing workplace stress
The link between stress and mental health disorders
The effects of stress on academic performance
The importance of self-care in stress management
Coping mechanisms for dealing with chronic stress
Stress management techniques for college students
The influence of social support on stress management
The psychology of stress and its management

Concluding Thought

Exploring stress management through essay writing provides an opportunity to gain insight into the complexities of stress and how it affects individuals. By choosing engaging and meaningful topics, you can contribute to the ongoing conversation surrounding stress management and its impact on our lives. Happy writing!

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Stress Management - Essay Examples And Topic Ideas For Free

An essay on stress management can explore strategies and techniques for coping with stress in modern life. It can discuss the physical and psychological effects of stress, mindfulness practices, time management, and the importance of work-life balance in reducing stress and promoting overall well-being. We’ve gathered an extensive assortment of free essay samples on the topic of Stress Management you can find at Papersowl. You can use our samples for inspiration to write your own essay, research paper, or just to explore a new topic for yourself.

Self Care in Stress Management

Humans or individuals as living creatures created by God with all their abilities and advantages compared to other living things, for example having a mind that can be used to think we need to be grateful. Just like staying and caring for yourself (self care) by utilizing the abilities we have. Every individual with the right conditions and conditions in accordance with the basic conditions that have an instinct also the body's ability to be able to care for, protect, […]

Importance of Stress Management at Workplace

What is stress? Stress is the body’s way of responding to any kind of demand.it could be negative or positive. 1. Demands This includes the demands of the workload and the work environment. The times when employees feel work stress could be: • harsh deadlines and expectations • technology overload • unmanageable workloads • long work hours 2. Lack of Control Lack of control at workplace means how much authority employees have about the way they do their work. Lack […]

Causes of Teenage Stress: Understanding the Effects

Causes of Teenage Stress According to dictionary.com, stress is defined as “importance attached to a thing.” As teenagers, we are constantly bombarded with homework, college, and the future, and it can become very stressful. Stress has a lot of causes and effects on teenagers, and sometimes it can get a little overwhelming. As a teenager myself, I have found that sometimes when I get too stressed, I get flustered. Like other teenagers, I would like to know what causes so […]

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An Observation of Stress and Stress Management in a Modern World

Everyone experiences stress one way or another whether it be acute or major. According to Psychology by Sandra E. Hockenbury, stress is a negative emotional response to events that are perceived to be exceeding a person’s resources or natural abilities (Hockenbury 531). According to the cognitive appraisal model founded by Richard Lazarus, people only experience stress if the stressor or what causes the stress is perceived to uncontrollable (Hockenbury 531). Once a person deems the stressor to be uncontrollable, they […]

Stress Management Case Study Report

The stress management case study involves college student, Katya who has an upcoming chemistry exam, she normally tries her best to study as much as possible because she experiences anxiety before taking tests. Her lack of confidence causes Katya to believe that no matter how hard she studies it will not make a difference in her tests. Katya knows she has to do well in her upcoming exam or she may lose her scholarship. While studying for her chemistry exam […]

Stress Among Police Officers: Understanding and Addressing

Causes of Stress for Police Officers High expectations are placed on police officers to put everything and everyone aside when duty calls, and it can be tiring and stressful at times to meet this demand due to family and other personal demands. In the eye of the community, the police are expected to go above and beyond the call of duty, and this is demanding as they are only human. It can often be very stressful for an officer when […]

Stress Management: how Stress Can Cause Mental Illness and how to Treat it

Every day, people experience stress or a stressful moment, at least at one point in the day or multiple times. Stress is defined as “a general, not a specific, term and refers to any demand (physical or psychological) that is outside the norm and that signals a disparity between what is optimal and what actually exists” (Herbert, 1997, 530). From this definition, stress is an event that is mentally and physically draining and a very common cause for people to […]

Coping with Stress: Exploring Strategies for Effective Stress Management

Personal Stress Assessment People respond to stress in three different ways: emotionally, physiologically, and behaviorally (Weiten, Dunn, & Hammer, 2018). I completed the stress assessment (R. Roberts, personal communication, January 31, 2019) to determine how I handle stressful situations. Lower numbers, between 7 and 70, indicated a weaker response to stress. The assessment (R. Roberts, personal communication, January 31, 2019) indicated that I respond to stressful situations mentally more than physically or emotionally; I scored a 37 for the mental […]

Causes of Stress Among College Students: Exploring the Daily Life

Stress is the natural response of the human body that happens when challenges come by. As college students, they are bombarded with loads of stress on a daily basis. Starting college can hold a whole new experience, and it can be scary without the safety net of family, friends, or guardians to come home to days away from a support structure that loves you no matter what. Stress and Its Effects on College Students Students are exposed to stress by […]

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When Stress Turns to Panic: the Stress Management Techniques

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Do not Let Negative Feelings Destroy our Lives

Currently, many people suffer from negative feelings which have bad effect on people’s mental health and, more seriously, destroy someone’s ability to live a normal life. Therefore, it is necessary for everyone to learn how to deal with those kinds of negative feelings so that we can prevent them from developing into depression or we can know how to help ourselves even if we have already suffered from depression. However, most people do not really realize how negative feelings harm […]

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Methods for Stress Management

(5 reviews)

Allen Urich, The Pennsylvania State University

Last Update: 2023

Publisher: Pennsylvania State University

Language: English

Formats Available

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Learn more about reviews.

Reviewed by Penny Quinn, Associate Professor, Saint Mary-of-the-Woods College on 1/4/24

Comprehensiveness rating: 5 see less

Easy to follow layout with an introductory chapter which established stress verses eustress and provision of Selye's GAS foundational understanding. The meat of the text identifies 19 stress management techniques to aid students in exposure to the techniques which may best work for them. Entire chapters addressing Anger, Anxiety, Healthy Eating, Physical Activity, and Time Management follow to emphasize the wholistic nature and complexity of wellness. The closing chapter assists students in understanding the ongoing need to manage stress throughout one's lifetime and steps to plan proactive efforts in this regard.

Content Accuracy rating: 5

In my review, I saw no glaring errors.

Relevance/Longevity rating: 5

Concepts are clearly defined and presented in a manner that allows for ease of updating and expanding as necessary/desired.

Clarity rating: 5

Very clear and easy for the average college student to understand.

Consistency rating: 5

I saw no inconsistency in my review.

Modularity rating: 5

The existing layout appears to provide easy flexibility for instructional modification as best fits the student learning outcomes of a given course.

Organization/Structure/Flow rating: 5

Clearly presented.

Interface rating: 5

The downloaded text allowed for easy movement within the text from the linked chapters and chapter sections.

Grammatical Errors rating: 5

I saw no errors in my review.

Cultural Relevance rating: 5

I saw no culturally offensive content in my review.

I believe the dietary section could benefit from the addition of the US Department of Agriculture MyPlate visual. I find that my students (mainly freshmen and the majority are athletes) may forget amounts, but the image of "half your plate should be fruits and veggies, with more veg than fruit" is one that tends to stick with them. In my opinion, the text could benefit from the addition of visuals throughout which drive home the concepts in a manner beyond straight textural delivery. In present form, the lack of images would not make the content very enticing to younger students. Overall, the narrative is succinct and clear, which I believe would be of interest to more mature student audience.

I plan to utilize this OER text as a supplement to a new course I am offering this Spring.

I personally, would love to see the addition of self-assessment tools (anger, anxiety, stress, etc.) to assist individuals in gaining a better understanding of their predominant weaker areas. This would aid in their planning processes to modify behavior to best manage stress throughout their lifetime. I do value the inclusion of a number of links to primary sources and additional information!

Reviewed by Elina Thomas, Assistant Professor, Earlham College on 12/30/23

Comprehensiveness rating: 3 see less

Some of the main concepts typically covered when discussing stress, like chronic stress, acute stress and General Adaptation syndrome are covered reasonably well (more detail could be provided here, like descriptions of each of the stages of General Adaptation Syndrome). However, many topics typically covered in the field of stress are missing and some of the topics seem to be somewhat unrelated (e.g., the "Financial Goals and Realities" and “Making Money” sections). This book would benefit from the discussion of key concepts like Emotion Regulation, especially prior to the "Managing Anger" section. A brief section on John Gross's model of Emotion would also fit well here. Concepts like Allostasis and Homeostasis could also be covered here (homeostasis is mentioned later in the text, when Walter Canon is introduced, but it would be helpful to mention this earlier in the text).

Some content is missing information (e.g., Page 5- figure 3 refers to the Yerkees-Dodson curve, but this is not mentioned in the text. The text seems to imply that this curve was created by Hans Seyle). Outside of instances like this, the information presented seems to be accurate.

Relevance/Longevity rating: 4

The “Prevalence of Stress” section is a bit dated and would benefit from updated data. In particular, it would be interesting to see data post COVID. Outside of this, information seems to be relevant and unlikely to become obsolete in the next few years.

Text is written very clearly and should be easily accessible to most audiences.

The author does a great job of introducing terminology and being consistent with the terminology that has been introduced.

The text has been divided into sections that would be easy to assign for class reading.

Organization/Structure/Flow rating: 4

Some information presented could be better organized. Some sections appear to come out of nowhere (e.g., “Acute Stress Disorder” would be better placed prior to a section on how stress can contribute to the emergence of psychopathologies). It also seems strange for Chapter 3, which is focused on Relaxation, to have a section on the stages of sleep. The section on Communication also seems to be out of place.

Interface rating: 4

The majority of the text is well placed, links to images and other sections seem to direct the reader very close to where they are supposed to be. The text could benefit from some reformatting to remove unnecessary sections of white space between titles for figures and the actual figures (e.g., page 101). The addition of page breaks will help with this, and allow for links to take the reader to the exact figure or section being referenced. There are also empty sections that could be removed from the text (e.g., the "Test your knowledge" section seems to empty in a lot of instances). Some of the links referring to other content don’t seem to be relevant (e.g., it is unclear what should be downloaded from the link on page 12). Additionally, some links appear to be missing (e.g., “Review Questions” on page 19 or “Test your knowledge” on page 24). Some figures are also small and difficult to read (e.g., “The Health Belief Model” on page 25).

Grammatical Errors rating: 4

There are some minor grammatical errors with spacing in the text (e.g., page 44 “…in a healthy manner.There are six categories...”). There are also instances where words are capitalized inconsistently (e.g., Tai Chi on page 66).

Cultural Relevance rating: 2

While this text is not offensive or culturally insensitive, little to no information that is provided contains examples of how stress might impact individuals differently based on their background. A section on Racism as a chronic stressor could be included for example (there is much relevant literature that could be added here). Information could also be provided on how socioeconomic status influences the stress response (perhaps this would fit in the “Financial Goals” section). It may also be helpful to include information on how stress and/or trauma in early life influences the perception of stress later in life. On a positive note, sections that reference stress reduction techniques with origins from other cultures include relevant information from those cultures (with the exception of the section on Tai Chi).

As it is currently, it is unclear what the reader should take away from this book. Is the main goal to learn strategies on how to reduce one’s stress? A preface to orient the reader may help establish the goal of the text. There also appear to be some missing citations (e.g., Accordingly to at least one study…” on page 69- the study is not cited). Any time the author mentions a study, it should be cited in the text.

Reviewed by Mary Jordan, Librarian, St. Cloud Technical & Community College on 12/20/23

It seems to cover many relevant topics to the concept of stress management. read more

It seems to cover many relevant topics to the concept of stress management.

Content Accuracy rating: 4

The content is general, but seems accurate. There is a definite lack of specific citations, and many of the references at the end of the chapters are links to Wikipedia articles instead of more scholarly material.

the content is general enough that it would be relevant for quite a while

Clarity rating: 4

Easy to read, at a basic level of stress management learning

Consistent in terminology throughout the text, as well as in tone and in complexity.

Easy to read, broken into small sections throughout; would be easy to take individual topics for study.

There is good flow to the book; the contents are shared in a way that builds from chapter to chapter.

Interface rating: 3

At the end of many sections there was a heading that said "Test your knowledge" - but there was nothing there. Was there supposed to be an image? Or an interactive task?

When I tried to start by clicking "Read Book" on the front cover, I could not figure out how to get the pages to advance without going to menu to re-select every individual topic in a chapter. I finally downloaded the PDF to scroll, and that worked fine.

I did not notice any grammatical errors.

I did not notice any cultural insensitive or offensive material.

This would be a good book for a beginning look at stress management, or to use individual chapters for training. The lack of citations to sources when clearly using quotation marks is troubling, as is the lack of more scholarly references at the end of the chapters. It might not be the best text for a college classroom, but would be useful in a training program or for people doing individual study. The writing style is approachable and easy to understand, and the flow of the chapters works well for following the ideas from the beginning to the end of the book.

Reviewed by rebekah coxwell, Adjunct Professor, Tidewater Community College on 12/12/23

see below. read more

The chapter design is notably commendable, with a thoughtful arrangement of objectives at the outset, enhancing the overall aesthetic appeal. The intuitive navigation facilitates a seamless reading experience, complemented by strategically placed mini quizzes that add an interactive dimension to the chapters. The readability of the content is notable, making it easily digestible for readers. Moreover, the inclusion of motivating titles for each section serves to captivate the reader's interest and encourage engagement with the material. Overall, the combination of these elements creates a well-crafted and engaging chapter structure

Reviewed by Mary Hennessy, Faculty, Portland Community College on 12/4/23

Great overview of most areas of stress and wellness. read more

Great overview of most areas of stress and wellness.

Some of the nutrition/health information is a bit outdated, with references going back to 1972.

Although some research could be more current, the basic principles are up to date.

Material is very clear and appropriate for a 100 level college course.

The material was consistent in organization and framework.

Chapters were clear and logical.

Chapters are well organized internally and topics are presented in an order that is logical.

The interface took a minute to understand in terms of advancing the pages, but after that is was great.

I did not notice any errors.

I am far from an expert in this area, but I did not perceive any offensive content.

This is a great book for students and I will be using parts of it in my stress management class!

Chapter 1: Stress
Chapter 2: Managing Stress
Chapter 3: Relaxation
Chapter 4: Communication
Chapter 5: Managing Anger
Chapter 6: Anxiety
Chapter 7: Healthy Eating
Chapter 8: Physical Activity and Exercise
Chapter 9: Efficient Time Management
Chapter 10: Implementing a Stress Reduction Plan

Ancillary Material

About the book.

Stress is a feeling you get when faced with a challenge. In small doses, stress can be good for you because it makes you more alert and gives you a burst of energy. For instance, if you start to cross the street and see a car about to run you over, that jolt you feel helps you to jump out of the way before you get hit. But feeling stressed for a long time can take a toll on your mental and physical health. Even though it may seem hard to find ways to de-stress with all the things you have to do, it’s important to find those ways. Your health depends on it.

About the Contributors

Allen Urich , The Pennsylvania State University

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v.95(1); 2022 Mar

Focus: The Science of Stress

Introduction: the science of stress.

The term stress was widely popularized in its biological connotation in 1936 by Hans Selye, who defined it as “the non-specific response of the body to any demand for change” [ 1 ]. Stress was originally understood to be a collection of peripheral symptoms that accompany a variety of chronic illnesses affecting different parts of the body. However, since its conception, the term has taken on a broader meaning and encompasses the body’s response to any mental, emotional, or physical disturbance. It is now well accepted that stress is both a symptom and a major risk factor for anxiety, migraines, substance abuse, obesity, and heart disease [ 2 ]. In 2007, the American Psychological Association launched a Stress in America™ survey to document national levels of stress, assess mental and physical impacts, and correlate stress intensity to external factors, including the political climate and the state of the economy. The outcomes of subsequent surveys have established stress as a major contributor to the national mental health crisis that disproportionately impacts different groups across the country [ 3 ].

In a perspectives piece on the neuroscience of stress, Simisola Johnson discusses the evolution of the stress response and the role of the nervous system in eliciting neuroendocrine and behavioral responses that promote survival. However, as opposed to acute stress that can have beneficial effects, chronic stress can lead to severe impairments in circuits that regulate neuroendocrine signaling. For example, in addition to the direct biological consequences of SARS-CoV2 infection on the brain, chronic stress associated with the COVID-19 pandemic impacts similar neuronal signaling pathways in the CNS and PNS that hamper normal physiological function. In addition to impacting the brain, chronic stress also alters metabolism at the cellular level. Using a house sparrow model system, Beattie et al. combined chronic psychological stress and daily food restriction to test whether chronic stress decreases the animals’ ability to cope with acute stressors. The study measures a variety of parameters including levels of metabolites, total activity, and markers of the neuroendocrine stress response to assess overall stress responses. Both of these papers highlight the importance of studying the compounding effects of stress that are increasingly prevalent in a post-pandemic era.

Stress experienced by mothers during pregnancy can have deleterious effects on both the infant’s neuropsychiatric and behavioral health. Various studies have found associations between maternal prenatal distress and child developmental outcomes. Children exposed to prenatal stress are at increased risk for displaying disruptive behavioral problems, possessing lower motor function, and even developing neuropsychiatric illnesses at later stages. However, in a self-reported study examining the initiation and course of breastfeeding and room-sharing, Simons et al. found that there was no link between the quality of maternal caregiving and maternal prenatal distress. Although they found that levels of prenatal evening cortisol (a physiological marker of stress) at the end of pregnancy are positively correlated with their study parameters, a lack of homology with other stress markers urges future studies to examine alternative mechanisms. Davis et al. examine how increased reactive oxygen species in the embryonic brain generated due to prenatal stress affect the morphology and activity of neuronal cells during development and in mature brains. The authors found that treatment with antioxidant agents reversed the observed effects on neuronal cells but did not prevent behavioral impacts. The results of these studies emphasize a need to study intergenerational transmission of stress and its long-term effects.

The World Health Organization estimates that approximately 3.6% of the world’s population has experienced post-traumatic stress disorder (PTSD) [ 4 ]. Risk factors for developing PTSD include exposure to a traumatic life event, lack of social support, and a genetic predisposition. Liu et al. examined the relationship between personality type, social support, and prevalence of PTSD among Shidu Parents in China. They determined that those with social support and extroverted personalities were least likely to develop PTSD after losing a child. Nagy Youssef provides a perspectives piece on studying the transgenerational epigenetic inheritance of trauma. Conducting more studies on the inheritance of DNA methylation across generations can provide new insights into the impact of trauma and resilience across communities.

In this issue, the biological and social dynamics of stress are examined. Original research, reviews, and perspectives are presented on how stress affects development, metabolism, and various cellular and organ level processes of physiology. We hope this issue contributes to an emerging field and highlights the importance of an interdisciplinary approach to understanding the wide implications of stress.

Selye H. The Stress of Life . New York: McGraw-Hill; 1956. [ Google Scholar ]
What is stress? The American Institute of Stress . 2017. Retrieved March 22, 2022. Available from: https://www.stress.org/what-is-stress
American Psychological Association . 2020. Stress in America™ 2020: A National Mental Health Crisis. American Psychological Association . Retrieved March 22, 2022. Available from: https://www.apa.org/news/press/releases/stress/2020/report-october
World Health Organization . 2013. Who releases guidance on mental health care after trauma. World Health Organization . Retrieved March 23, 2022. Available from: https://www.who.int/news/item/06-08-2013-who-releases-guidance-on-mental-health-care-after-trauma#:~:text=Traumatic%20events%20and%20loss%20a%20common%20experience&text=An%20estimated%203.6%25%20of%20the,previous%20year%2C%20the%20study%20showed

Stress and Its Effects on Health Essay

Introduction, physical effects, psychological effects, behavioral effects.

Stress is the emotional strain or tension experienced by an individual due to a reaction toward various demanding and influential situations. The challenging or compelling situations are termed stressors. Stressors can be internal or external and include life changes such as losing a significant figure, low socioeconomic status, relationship problems, occupational challenges, and familial or environmental factors. An individual’s response to stressors influences the outcome of their life. Health is a state of complete social, emotional, and physical well-being and not merely the absence of disease. Stress is a common risk factor for negative health status secondary to negative adaptation and coping with the stressors. Stressors can create a strain on one’s physical, psychological and behavioral well-being, leading to lasting effects that are detrimental to one’s health.

Stress is associated with various physical health impacts on an individual. In an online cross-sectional survey by Keech et al. (2020) to determine the association between stress and the physical and psychological health of police officers, the findings illustrate that stress negatively impacts physical and psychological well-being. One hundred and thirty-four police officers were involved in the study (Keech et al., 2020). The findings demonstrate that stress resulted in various short and long-term physical effects that included increased heart rates, sweating, high blood pressure, and long-term development of the cardiac condition. In addition, stress resulted in the development of gastrointestinal disorders such as peptic ulcer and irritable bowel syndrome. Keech et al. (2020) note that stress’s associated physical health effects are explained by various mechanisms that include overstimulation of the sympathetic nervous system and the hypothalamic-pituitary-adrenocortical axis.

Overstimulation of the sympathetic nervous system results in increased sympathetic actions on the peripheral body organs leading to increased sweat production, heart rate, respiration rate, and urinary and bowel elimination. The study notes that chronic stress without positive adaptation measures results in the progressive development of hypertension, peptic ulcers, and irritable bowel syndrome as long-term effects (Keech et al., 2020). Within the gastrointestinal tract, chronic stress activity on the sympathetic nervous system results in increased parietal cell action. Overactivity of the parietal cells results in excessive gastric acid production, gradually eroding the mucosa, and ulceration occurs.

The effects of stress on the cardiovascular system are explained in a review by Kivimäki & Steptoe (2017) to determine the impact of stress on the development and progression of cardiovascular diseases. In the review, stress is identified to cause cardiovascular conditions secondary to the effects of sustained sympathetic action on heart contractility and peripheral vascular resistance (Kivimäki & Steptoe, 2017). The sympathetic nervous system contributes to normal heart and blood vessel contractility. However, when the system is overstimulated, a surge in contractility above the normal limits ensues, leading to the progressive development of heart conditions.

Psychological well-being incorporates a positive mental health status evidenced by an individual’s satisfaction with life, happiness, rational thinking and decision-making, and positive mood patterns. Stress has been associated with alterations in an individual’s psychological wellness. An explanation for alteration in an individual’s psychological well-being secondary to stress is negative adaptation. Keech et al. (2020) note that an individual’s response to a stressor determines whether stress results in positive or negative effects. In the online cross-sectional survey by Keech et al. (2020), the findings illustrate that pressure resulted in the development of anxiety, depression, and bipolar disorders as long-term effects among the participants. Exposure to stressful situations resulted in progressively developing anxiety among the individual secondary to persistent worry over the issue. The anxiety results in other physical manifestations, including increased heart rate, palpitations, sweating, and altered mobility. Depression and bipolar conditions were also associated with chronic stress secondary to the impacts of stress on neurotransmitter function and nerves.

Similar findings are noted in a cross-sectional study by Zhang et al. (2020) to compare the prevalence and severity of stress-associated mental health symptoms, including anxiety, depression, and insomnia among healthcare workers during the COVID pandemic. Five hundred and twenty-four healthcare workers were involved in the study. The study findings illustrate that 31.3% of the participants developed depression secondary to the stressful working environment, 41.2% reported anxiety, and 39.3% reported sleep disturbances (Zhang et al., 2020). The scientific explanation for the relationship between stress and depression was attributed to the effects of stressful periods on neurotransmitter homeostasis. Chronic stress results in the altered regulation of neurotransmitters in the central nervous system. Alterations in serotonin, norepinephrine, and dopamine resulted in the progressive development of depression and anxiety. Sleep disturbances reported by the participants are attributed to alterations in cortisol hormone homeostasis secondary to overstimulation of the hypothalamic-pituitary-adrenocortical axis.

Stressful situations can also lead to alterations in the behavioral patterns of an individual. The most common behavioral effects secondary to stress include the development of eating disorders, altered sleeping patterns, impaired concentration, and drug abuse especially alcohol. Alterations in sleep and eating patterns are linked to stress’s effects on the hypothalamic-pituitary-adrenocortical axis (HPA). Exposure to stressful events leads to increased activation of the HPA axis with a net effect of increased catecholamine production (adrenaline and noradrenaline) (Moustafa et al., 2018). Increased adrenaline and noradrenaline production results in dysregulation in the eating and sleeping patterns. Sustained high levels of cortisol results in difficulty falling asleep and increased metabolic processes. The biological clock regulates the typical sleeping pattern that relies on producing the sleep hormone melatonin. Melatonin production by the pineal gland is regulated indirectly by the concentration of serum cortisol levels and directly by light perception. Imbalances in the serum concentration cycle secondary to stress results in imbalanced melatonin production and concentration with a net effect of sleeping difficulties.

The emotional strain caused by stress increases the risk of alcohol and other illicit drug use and dependence. Moustafa et al. (2018) conducted an integrative literature review to determine the relationship between childhood trauma, early-life stress, alcohol and drug use, addiction, and abuse. The review findings illustrate that stress increases the risk of alcohol and drug use, addiction, and abuse among the victims. An explanation for the increased risk is the individuals’ lack of identification and implementation of effective coping strategies (Moustafa et al., 2018). Lack of effective coping strategies results in maladaptive measures such as illicit drug use and alcohol consumption. Extensive use of the maladaptive measures results in progressive addiction and drug abuse among individuals with an increased predisposition to other health effects. Alcohol consumption and other illicit drug use over time increase the risk of developing cardiac, respiratory, and liver conditions.

Stress is the emotional strain or tension experienced by an individual due to a reaction toward various demanding and influential situations. Individual response to stressors influences their health. Maladaptive response to stress results in various physical, psychological, and behavioral negative effects. Negative effects of stress on physical health include increased heart rates, sweating, high blood pressure, and long-term development of the cardiac condition. Psychological effects include the development of anxiety, depression, and bipolar disorders. The behavioral effects of stress on an individual include the development of eating disorders, altered sleeping patterns, impaired concentration, and abuse of alcohol and other drugs. Based on the research findings, it is essential for healthcare providers to identify strategic measures and health initiatives to educate and sensitize the community members on effective stress management approaches in all settings to aid in combating the health effects.

Keech, J. J., Cole, K. L., Hagger, M. S., & Hamilton, K. (2020). The association between stress mindset and physical and psychological well being: Testing a stress beliefs model in police officers . Psychology & Health , 35 (11), 1306-1325. Web.

Kivimäki, M., & Steptoe, A. (2017). Effects of stress on the development and progression of cardiovascular disease . Nature Reviews Cardiology , 15 (4), 215–229. Web.

Moustafa, A. A., Parkes, D., Fitzgerald, L., Underhill, D., Garami, J., Levy-Gigi, E., Stramecki, F., Valikhani, A., Frydecka, D., & Misiak, B. (2018). The relationship between childhood trauma, early-life stress, and alcohol and drug use, abuse, and addiction: An integrative review . Current Psychology , 40 (2), 579–584. Web.

Zhang, X., Zhao, K., Zhang, G., Feng, R., Chen, J., Xu, D., Liu, X., Ngoubene-Italy, A. J., Huang, H., Liu, Y., Chen, L., & Wang, W. (2020). Occupational Stress and Mental Health: A comparison between frontline medical staff and non-frontline medical staff during the 2019 novel Coronavirus Disease outbreak . Frontiers in Psychiatry , 11 . Web.

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Home Essay Examples Management Stress Management

Definition Of Health And Stress, Stress Management

Category Management
Subcategory Types of Management
Topic Stress Management

Understanding Health and Stress

Health is defined by the World Health Organization (WHO) as a state of complete physical, mental, and social well-being, not merely the absence of disease or infirmity. (Melissa Conrad Stoppler, n.d.). Stress can be viewed as a physical, mental, or emotional influence that results in bodily or mental tension. Stress can be induced by external factors such as one’s environment, psychological state or varied social situations. Stress may also be internal: one’s health. It is common for stress to prepare the body for a ‘fight or flight’ response associated with the release of the hormone adrenaline and also cause one to seek out social interactions and close connections with other people associated with the effects of oxytocin; this is because human beings are social beings by nature and tend to draw towards others in times of need.

Stress Levels: Can Some Stress Be Good?

It appears to be a common misconception that all stress is bad and stressful situations are always negative; however, this is not a complete view of stress and it is important that people change their minds on how they view stress to aid their effectiveness in these stressful situations, as expressed by Kelly McGonigal in her TED Talk: “How to Make Stress Your Friend”.

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Stress, to a great extent, is a normal part of everyday life and the human body is uniquely designed to respond and adapt to these changes that come with stress. Positive stress (“eustress”) is the kind of stress associated with greater responsibility such as getting a new job or raising a new family; keeping us alert and ready to avoid danger and generally improving our effectiveness in handling these situations by enhancing our awareness of these situations. Adversely, stress becomes negative (‘distress’) when a person faces nonstop challenges without relief or breaks between challenges (Jennifer Robinson, 2017). The resultant effect of this is that a person becomes overworked and stress-related tension builds. (Jennifer Robinson, 2017). Most people recognize stress only as “distress”.

Stressors: What Are the Major Causes of Stress?

Stressors are events or conditions in your surroundings that may trigger stress. (Staff, 2019). Stressors are usually events or external environments that a person perceives to be demanding, challenging or a threat to one’s safety and comfort. Stressors may either be external or internal.

The most common external stressors can be found at home, the workplace, school settings and social situations. They may be positive or negative. One’s immediate environment plays a key role and it is vital to note how we respond to our environment and understand the effect it has on us in order to make appropriate adjustments if required. Most people have difficulty adapting to new conditions and as such, unplanned events serve as a major stressor, as well as impending deadlines, huge workloads and demanding superiors in the workplace or academic setting. Relationships often act as a source of stress as well.

Internal stressors are induced from within the individuals and are highlighted by how our fears, uncertainties and beliefs may shape our experiences such that a continued pessimistic state leads to negative stress if left unchecked.

Other stressors may include health, finances, legal struggles, etc. It is important to be able to identify one’s stressors for effective stress management.

Effects of Negative Stress

The effects of negative stress can be grouped into major categories: physical, emotional, mental and symptoms which influence behavioural patterns.

Physical effects of negative stress include chest pain and heart palpitations, insomnia, headaches, aches and tense muscles, high blood pressure, rapid weight gain/loss and hair loss.

Negative stress also has emotional implications such as mood swings, becoming easily agitated and frustrated and constantly feeling like one has no control. Negative stress is also affiliated with self-image issues such as low self-esteem and feelings of worthlessness. High stress levels may lead to anxiety and depression.

The mental/cognitive expressions associated with negative stress may include inability to focus, constant worrying, pessimism, forgetfulness and disorganization and poor judgement. (Casarella, 2019)

Due to these effects people may exhibit more nervous behaviours, avoid responsibilities and may turn to drugs and alcohol to cope with the stress (these are destructive ways of managing stress).

Effective Stress Management

The Four A’s of stress management

Avoid unnecessary stress
Alter the situation
Adapt to the stressor
Accept the things you cannot change (Robinson, Melinda Smith, & Robert Segal, 2019)

Healthy stress management involves keeping a positive attitude and accepting that there are things beyond one’s control. It is also important to be assertive as opposed to being aggressive or passive in expressing oneself. In terms of addressing the physical symptoms, relaxation techniques such as mediation and yoga yield positive results; as well as regular exercise to equip the body better to reduce the physical damage of negative stress. Improved eating habits and better time management also generally improve an individual’s effectiveness. (Smitha Bhandari, 2018). Understand personal limits and decline requests that are overly demanding.

It is imperative to avoid destructive coping mechanisms and seek for healthier practices and social support.

Effective stress management helps to break the hold of stress to lead a happier, healthier, and overall more productive life. (Robinson, Melinda Smith, & Robert Segal, 2019) The ultimate goal is a balanced life, with enough time for work, relationships and leisure. Effective stress management makes it possible to achieve set goals in a healthy and relaxed state, only giving in to the effects of positive stress that drives one to action.

Casarella, J. (2019, August 1). Stress Symptoms. Retrieved from WebMD: https://www.webmd.com/balance/stress-management/stress-symptoms-effects_of-stress-on-the-body#2
Jennifer Robinson, M. (2017, December 10). The Effects of Stress on Your Body. Retrieved from WebMD: https://www.webmd.com/balance/stress-management/effects-of-stress-on-your-body
Melissa Conrad Stoppler, M. (n.d.). Medical Definition of Health. Retrieved from MedicineNet: https://www.medicinenet.com/script/main/art.asp?articlekey=3663
Robinson, L., Melinda Smith, M., & Robert Segal, M. (2019, October). Stress Management. Retrieved from HelpGuide: https://www.helpguide.org/articles/stress/stress-management.htm
Smitha Bhandari, M. (2018, February 21). Stress Management. Retrieved from WebMD: https://www.webmd.com/balance/stress-management/stress-management
Staff, M. C. (2019, March 28). Stress management. Retrieved from Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-management/art-20044151

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