Stressed Out? Learn to Live Smarter, Not Harder: A Psychologist's Guide to Understanding and Overcoming Stress

Why Stress Affects Us Differently

Have you ever wondered why the same situation can leave one person unfazed, while it completely derails another? What if you suddenly feel apathetic, indifferent, struggle with sleep, or avoid social interactions? The culprit is often prolonged stress and the reactions it triggers in our bodies. Iryna Harbanova, a psychologist at the Minsk City Clinical Center for Psychiatry and Psychotherapy, explains why stress occurs and how to manage it.

How Stress Impacts Your Body: Brain Function, Immunity, and Disease

The term “stress” originates from the Latin word for “tension.” Scientifically, stress is a comprehensive response of a living organism to stimuli that exceed its adaptive capabilities. In simpler terms, stress occurs when we can’t adapt instantly to a situation.

When our bodies react to stressors—events that disrupt our usual routine—adrenergic hormones are released into the bloodstream. It doesn’t matter whether these events are happening now or are just memories; the more emotionally we react, the more adrenaline is released. Our heart rate increases, muscles tense, the brain gets more oxygen, and blood pressure rises. Essentially, our body mobilizes all its resources and goes into a state of high alert.

But what happens if our body remains in this state constantly? Nothing good. The consequences of severe stress can be dire. It primarily affects brain functions, leading to sleep disturbances, hysterical states, and nervousness. Stress often weakens the immune system, causes gastritis, ulcers, hormonal imbalances, skin diseases, and sexual dysfunction. It significantly increases the risk of heart and vascular diseases, often leading to hypertension, heart attacks, and more.

How Stress Develops: The Role of Perception and Capabilities

Our world is structured in a way that makes it nearly impossible to avoid nervous experiences and worries. No one is immune to stress, and it can be triggered by seemingly innocuous things or circumstances. But why do some people react calmly to the same situation that causes severe stress in others?

According to the appraisal theory by Americans Lazarus and Folkman (cognitive-behavioral theory), a person’s reaction to an extreme situation depends on how they assess it and their own capabilities. The first thing a person does in any situation is evaluate and compare their own abilities with the demands of the external situation. If they don’t match, a stress syndrome or distress develops. Essentially, our thoughts are 90% responsible for stress, while the event itself accounts for only 10%.

Nobel laureate Hans Selye proposed another theory—the “stress theory.” He found that both humans and animals react similarly to external events through a series of biochemical changes. According to his theory, there are three stages of stress formation:

Stage of Anxious Tension (Alarm Stage): The heart beats faster, and digestion is temporarily suppressed. A person cannot stay in this state for long as it leads to fatigue.
Stage of Resistance: This stage occurs as the stressful situation develops and continues. It can last relatively long. If coping strategies work at this stage, the person’s anxiety level decreases, and they adapt to the situation, functioning optimally. It takes a minimum of 6-7 weeks for new behavioral patterns to become established.
Stage of Exhaustion: This stage occurs if the stress is too strong or prolonged. Stress has become a constant companion in our lives, so much so that many people no longer notice it. In fact, some feel uncomfortable when not under stress. However, signs of prolonged stress manifest in emotional, behavioral, and somatic spheres.

Emotionally, a person may feel constant anxiety, apathy, irritability, and mental fatigue. Behaviorally, they may avoid responsibility, refrain from forming relationships, and neglect self-care. They might engage in risky behaviors like speeding or putting themselves in dangerous situations. Health often deteriorates during this period, leading to exhaustion and excessive medication use.

If a person cannot resist, diseases may develop, psychological trauma can occur, and in severe cases, it can even lead to death.

Types of Stress: Lifestyle, Emotions, Profession, and Information

There are seven types of stress:

Physiological Stress: Results from physical exhaustion caused by heavy loads, lack of sleep, or inadequate nutrition. The simplest way to overcome this stress is to get enough sleep, rest, and eat properly.
Psychological Stress: Caused by unfavorable relationships with others or uncertainty about the future.
Emotional Stress: Occurs due to excessively strong feelings, whether negative or positive. Even intense joy can trigger stress reactions in the body.
Informational Stress: Arises from having too much or too little information. It often affects students but is also common among adults in our information-saturated society.
Professional Stress: Related to work conditions. If a person works in dangerous or unhealthy conditions, faces tight deadlines, or is overloaded, stress is inevitable. Conversely, stress can also occur if a person is not fully engaged and has too little to do during the workday.
Eustress (Positive Stress): The most pleasant type of stress, leading to a prolonged state of elevated mood, which positively affects the body. It boosts immunity, wards off diseases, and makes a person feel joyful, look great, and feel wonderful.
Distress (Negative Stress): Excessive stress that harms the body and weakens its capabilities.

Overcoming Stress: Live Smarter, Not Harder

To overcome stress, it’s crucial to find coping strategies that help you manage stressful situations and enhance your body’s adaptive capabilities. You likely know many of the following tips, but knowledge alone isn’t enough—you need to put them into practice.

Identify the Causes of Stress: Often, people create their own stressful situations without realizing it. For example, stress can be caused by…
Practice Relaxation Techniques: Incorporate activities like meditation, deep breathing exercises, or yoga into your daily routine to help calm your mind and reduce stress levels.
Maintain a Healthy Lifestyle: Regular exercise, a balanced diet, and adequate sleep can significantly improve your ability to cope with stress.
Build a Support Network: Surround yourself with positive and supportive people who can offer emotional support and practical help when needed.
Set Realistic Goals: Break down large tasks into smaller, manageable steps to avoid feeling overwhelmed.
Seek Professional Help: If stress becomes unmanageable, don’t hesitate to consult a mental health professional. They can provide strategies and tools tailored to your specific needs.