Emotional Stress: External Factors And Their Impact

Stress is a natural human response to challenging or demanding situations. It is typically caused by an external trigger and can be short-term or long-term. While stress is usually associated with mental tension, it also has physical symptoms. Emotional stress can lead to feelings of anger, anxiety, sadness, and difficulty concentrating. On the physical side, stress can cause digestive issues, chest pain, increased heart rate, and fatigue. Stress can be positive in small doses, but long-term or chronic stress can lead to serious health issues, including mental health disorders such as anxiety and depression. Recognizing the symptoms of stress is crucial, as it can affect both our mental and physical well-being.

Emotional stress symptoms

Emotional stress can have a wide range of symptoms, affecting us both mentally and physically.

Mental Symptoms

When we are emotionally stressed, we may experience feelings of anxiety, nervousness, and being on edge. We may feel overwhelmed, and have trouble keeping track of or remembering things. We might also experience feelings of sadness or depression, and have trouble concentrating and making decisions.

Physical Symptoms

Stress can also manifest in physical ways. We may experience clenching of the jaw and grinding of the teeth, aches and pains, chest pain, increased heart rate, and fatigue. We may also find ourselves sleeping more or less than usual, and experiencing digestive issues such as nausea, constipation, or diarrhoea.

Behavioural Symptoms

Emotional stress can also lead to changes in our behaviour. We may find ourselves withdrawing from friends and family, isolating ourselves, and avoiding responsibilities. We may also turn to unhealthy coping mechanisms such as increased alcohol consumption, tobacco or drug use, overeating or developing an eating disorder, or participating compulsively in sex, shopping, or internet browsing.

It is important to recognise the signs and symptoms of emotional stress and to seek help if needed. Stress management techniques, such as physical activity, relaxation techniques, and mindfulness practices, can be effective tools for reducing stress and improving our overall well-being.

Physical stress symptoms

Emotional stress and external stressors are closely linked. Experiencing changes or challenges in your environment can lead to emotional stress, which, in turn, can manifest in various physical symptoms. Here are some physical signs and symptoms that may indicate you are experiencing stress:

• Jaw clenching and teeth grinding: Stress can lead to unconscious jaw clenching and teeth grinding, which can have negative consequences for oral health and may cause headaches.
• Pain in the back, neck, and shoulders: Stress often manifests as physical tension in the body, particularly in the back, neck, and shoulder areas. This can result in general body aches and pains.
• Cardiovascular symptoms: Stress can cause chest pain, increased heart rate, and a feeling of heaviness in the chest. It can also lead to high blood pressure (hypertension) and cardiovascular disease over time.
• Fatigue and sleep disturbances: You may experience exhaustion and difficulty sleeping when stressed. Changes in sleep patterns, such as insomnia or excessive sleepiness, are common symptoms of chronic stress.
• Headaches, dizziness, and shaking: Stress can trigger headaches and a feeling of dizziness or lightheadedness. In some cases, it may also cause shaking or tremors.
• Stomach and digestive issues: Stress can have a significant impact on the digestive system, leading to stomach pain, indigestion, heartburn, nausea, constipation, and diarrhoea.
• Weakened immune system: Prolonged stress can compromise the immune system, making individuals more susceptible to illnesses and infections.
• Respiratory distress: In extreme cases, stress can lead to respiratory difficulties, characterised by increased breathing rate, skin colour changes, grunting while breathing, and chest retractions.
• Skin problems: Stress can manifest as skin rashes, itchy skin, acne, psoriasis, and eczema.
• Weight changes: Stress can affect eating habits and lead to unintended weight gain or weight loss.
• Sexual dysfunction: Stress can cause a loss of sexual desire and ability, as well as sexual problems in both men and women.
• Eye-related issues: Blurred vision or sore eyes can be a sign of stress.
• Women's health issues: Women may experience changes in their menstrual cycle due to stress, such as secondary amenorrhea, which is the absence of a menstrual period for three months or more.

Stress management techniques

Emotional and external stress are related, as stress is a feeling of emotional or physical tension that arises from external events or thoughts that challenge us. While short-term stress can be beneficial, helping us to avoid danger or meet deadlines, long-term stress can harm our health.

Identify Stressors and Practice Acceptance

First, identify the sources of stress in your life, whether they are major stressors like a job change or divorce, or smaller, chronic stressors like procrastination or a busy schedule. Keep a stress journal to help you identify patterns and common themes. Then, practice accepting the things you cannot change. For example, you can reframe problems by viewing stressful situations from a more positive perspective or focusing your time and energy elsewhere if the stressor is not important in the long run.

Adopt Healthy Coping Strategies

Replace unhealthy coping strategies, such as using alcohol or drugs, comfort eating, or withdrawing from social activities, with healthy ones. This could include relaxation techniques like meditation, yoga, deep breathing, or mindful rhythmic exercise.

Connect with Others

Spend time with loved ones or close friends, as face-to-face interaction releases hormones that counteract the body's "fight-or-flight" response. Reach out to a trusted friend or family member to express what you are going through, even if you cannot change the stressful situation.

Move Your Body

Engage in physical activity, even if it is just a short walk or dancing to some music. Exercise releases endorphins, improves mood, and serves as a distraction from daily worries. It can also help improve your sleep, which is often disrupted by stress.

Prioritize Self-Care and a Healthy Lifestyle

Nurture yourself by setting aside leisure time for fun and relaxation. Eat a healthy, balanced diet with complex carbohydrates, lean proteins, and fatty acids, as well as antioxidants to protect your body against the damage that chronic stress can cause. Reduce your intake of caffeine, sugar, alcohol, and drugs, as these can negatively impact your mood and energy levels.

Manage Your Time

Learn to manage your time effectively by prioritizing tasks, breaking down large projects into small steps, and delegating responsibilities. Avoid over-committing yourself and leave some free time in your schedule to relax and recharge.

Seek Professional Help

If stress is affecting your daily life and well-being, consider seeking help from a mental health professional. Therapy, medication, and other strategies can help you manage stress and improve your overall mental health.

Chronic stress

Stress is a natural human reaction to changes or challenges, and it can be positive in short bursts, helping us to stay alert, motivated, and ready to avoid danger. However, when stress becomes chronic and persists over an extended period, it can have negative consequences for our health and well-being.

The impact of chronic stress on our health is significant. Research has shown that chronic stress can contribute to the development of major illnesses, including heart disease, depression, obesity, hypertension, arthritis, and type II diabetes. It can also lead to mental health disorders, such as anxiety and mood disorders. The constant activation of the body's stress response, known as the "fight-or-flight" response, causes wear and tear on the body, making it challenging for individuals to manage their daily lives effectively.

To address chronic stress, it is crucial to make lifestyle changes and adopt stress management techniques. This may include setting limits and prioritising commitments, seeking support from friends and family, improving sleep quality, adopting a positive outlook, and, if needed, seeking help from a mental health professional. By taking proactive steps to manage chronic stress, individuals can improve their overall health and reduce the negative impact of stress on their lives.

In summary, chronic stress is a persistent and overwhelming feeling of pressure that can have detrimental effects on both physical and psychological well-being. It is important to recognise the signs and symptoms of chronic stress and take appropriate steps to manage it effectively, thereby reducing the risk of associated health problems.

Stress triggers

Stress is a natural human reaction to external changes or challenges, and it can manifest in physical, emotional, and behavioural responses. While stress is a normal part of life, it is important to manage it to prevent it from becoming overwhelming and causing potential harm to your health.

Work stress is one of the most common triggers of stress. This can be due to various factors such as being unhappy in one's job, having a heavy workload, poor management, unclear expectations, dangerous working conditions, insecurity about job advancement or termination, public speaking, and facing discrimination or harassment.

Life stresses can also have a significant impact on an individual. Some examples include the death of a loved one, financial troubles, moving houses, chronic illness or injury, emotional problems such as depression, anxiety, anger, or grief, caring for an elderly or sick family member, and traumatic events such as natural disasters, theft, or violence.

Internal factors can also lead to stress. Fear and uncertainty about personal or global issues, negative attitudes and perceptions, unrealistic expectations, and major life changes can all contribute to stress levels.

Additionally, everyday tasks and minor problems can accumulate and result in episodic acute stress, which is characterised by the absence of periods of relaxation and recovery. This type of stress commonly affects individuals in certain professions, such as healthcare providers.

Frequently asked questions