Identifying and relieving stress - Harvard Health

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Stress is a feeling of emotional or physical tension. It can arise from any event or thought that makes you feel frustrated, angry, or nervous.In short bursts or in tolerable quantities, stress can be beneficial, such as when it helps you meet a deadline or confront a challenge that promotes your growth and ability to cope. But when stress persists over a long time or becomes overwhelming, it can become toxic and harm your health.
There are two main types of stress:
Chronic stress can last days, weeks, or months and debilitate physical health and emotional well-being. People experiencing chronic stress often feel helpless to change their circumstances.
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Stress activates the body’s “fight-or-flight” response. It releases a surge of neurotransmitters and hormones like adrenaline and cortisol that place us on high alert: heart rate increases, breathing quickens, and muscles tense. The stress response provides the burst of energy we need to fight a threat or flee to safety.
Unfortunately, we perceive many everyday situations as life-threatening, even if they are not. These reactions trigger our fight-or-flight response and cause stress levels to elevate.
There are many kinds of stress triggers, such as:
Every time the fight-or-flight response is activated, it floods the body with stress-related hormones. Over time, repeated activation of the stress response — acute or chronic — takes a toll on the body.
Stress can manifest as recurring everyday health issues including headaches, stomachaches, chest pains, nausea, and indigestion. People under stress can also experience emotional problems such as irritability, difficulty concentrating, and withdrawal from friends and family.
Research suggests that chronic stress contributes to high blood pressure and can change the brain in a way that can lead to anxiety, depression, and addictive behavior.
It also can alter the immune system, leading to a chronic low-grade inflammatory response. Over time, this can lower the threshold for a variety of stress related illnesses including cardiovascular disease, digestive disorders, and asthma and can accelerate the aging process. Stress-related changes in the immune response can also increase susceptibility to colds and other common viral infections.
Other issues exacerbated by stress include:
Obesity. Research suggests that chronic stress might directly contribute to obesity by increasing appetite and the motivation to eat, which can lead to stress-eating. Stress can also cause sleep problems and decrease the motivation to exercise, both of which can also lead to weight gain.
Hives. Stress can also cause hives, a common skin rash, and can trigger flare-ups of other skin conditions including eczema, rosacea, and psoriasis.
Stress management strategies are an effective way to prevent and relieve stress. For example:
Relaxation techniques. Practicing techniques to activate the relaxation response can help counteract the effects of chronic stress by slowing breathing, relaxing muscles, and reducing blood pressure. There are many ways to initiate a relaxation response when stressed. For example:
Mindfulness. Mindfulness is about being fully present in the moment without being overly judgmental, reactive, or overwhelmed by the experience, in order to achieve self-awareness and transcendence in everyday life. You can practice mindfulness as you go about your day or by doing mindfulness exercises.
Exercise. Regular exercise increases endorphins (the feel-good hormone) and decreases levels of the stress hormones adrenaline and cortisol. Exercise also improves energy levels and mood, and can distract from worries. Any type of exercise is helpful.
Sleep. Stress raises cortisol levels, and sleep lowers them. Adults should aim for at least seven hours of sleep per night. Adequate sleep also helps with stress-related issues, such as weight management, blood pressure, and emotional well-being.
Social activity. A circle of friends and family can help provide emotional support during periods of intense stress.

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Identifying and relieving stress – Harvard Health

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