Stress Management
Effects of Stress
Stress can affect you both immediately (acute stress) and over time (chronic stress).
Tension is often the first signal of acute stress. Tense muscles are tight and feel "hard" to the touch. A tense mind makes you feel jumpy, irritable, and unable to concentrate. This could be your signal to do something about stress, both for your immediate comfort and to prevent the long-term effects of stress.
Symptoms of stress
Common symptoms of stress include:
- Rapid heartbeat.
- Headache.
- Stiff neck and/or tight shoulders.
- Backache.
- Rapid breathing.
- Sweating and sweaty palms.
- Upset stomach, nausea, or diarrhea.
You also may notice signs of stress in your thinking, behaviour, or mood. You may:
- Become irritable and intolerant of even minor disturbances.
- Feel irritated or frustrated, lose your temper more often, and yell at others for no reason.
- Feel jumpy or exhausted all the time.
- Find it hard to concentrate or focus on tasks.
- Worry too much about insignificant things.
- Doubt your ability to do things.
- Imagine negative, worrisome, or terrifying scenes.
- Feel you are missing opportunities because you cannot act quickly.
Use this form to assess your stress style and examine how you physically and emotionally cope with stress.
(What is a PDF document?)
Acute stress problems
Acute (short-term) stress is the body's immediate reaction to any situation that seems demanding or dangerous. Your stress level depends on how intense the stress is, how long it lasts, and how you cope with the situation. The body usually recovers quickly from acute stress, but it can cause problems if it happens too often or your body doesn't have a chance to return to normal. In people who have heart problems, acute stress can trigger an abnormal heartbeat (arrhythmia) and even a heart attack.
Life-threatening or traumatic events, such as sexual abuse or war experiences, can cause acute stress disorder or post-traumatic stress disorder (PTSD). For more information, see the topic Post-Traumatic Stress Disorder.
Chronic stress problems
Chronic stress can be the result of a host of irritating hassles or a long-term life condition, such as a difficult job situation or living with a chronic disease. In people who have higher levels of chronic stress, the stress response lasts longer. Over time, chronic stress can have an effect on:1, 3
- The immune system. Under stress, the body becomes more vulnerable to illnesses, from colds and minor infections to major diseases. If you have a chronic illness such as AIDS, stress can make the symptoms worse.
- Cardiovascular disease. Stress is linked to high blood pressure, abnormal heartbeat (arrhythmia), problems with blood clotting, and hardening of the arteries (atherosclerosis). It is also linked to coronary artery disease, heart attack, and heart failure.
- Muscle pain. People who are stressed often have neck, shoulder, and low back pain. This may be caused by constant tension in the muscle because of stress. Stress also affects rheumatoid arthritis.
- Stomach and intestinal problems. Stress may be a factor in gastroesophageal reflux disease (GERD), peptic ulcer disease, and irritable bowel syndrome.
- Reproductive organs. Stress is linked to painful menstrual periods, decreased fertility, and erection problems.
- The lungs. Stress can make symptoms of asthma and chronic obstructive pulmonary disease (COPD) worse.
- Skin problems. Stress can make disorders such as acne or psoriasis worse.
Individual differences
How stress affects you depends on several things including:
- Inherited traits.
- Your experience with stress.
- How you perceive stress.
- Your coping strategies.
- Your social support.
Some people seem to stand up to or bounce back from stress better than others, and some even seem to thrive on stress—this is known as being stress-hardy or resilient.
To find out how well you cope with and recover from stress, use this Interactive Tool: How Well Do You Bounce Back?
Use this coping strategies evaluation form
When you understand how you deal with stress, you can make lifestyle changes to lower your stress level, help you cope with stress better, and help you recover from stress more quickly.
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| Author: | Jeannette Curtis Douglas Dana | Last Updated: July 10, 2007 |
| Medical Review: | Adam Husney, MD - Family Medicine Paul J. Rosch, MD Andrew Swan, MD, CCFP, FCFP - Family Medicine | |
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