Most adults regularly experience symptoms of stress, from headaches to anxiety.
Although a certain level of stress can be beneficial, chronic stress has a devastating effect on the body.
Experts state that stress can directly contribute to the development of many psychological and physiological disorders, thereby impairing mental and physical health and reducing quality of life.
However, it is possible to take control and turn stress into a source of resilience, instead of exhaustion.
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What is stress and why do we experience it?
Stress is a natural reaction that prepares the body to respond to challenges and demands.
It triggers the release of hormones that prepare the body to deal with difficult situations.
In the short term, this reaction can improve attention and increase the ability to perform tasks.
However, long-term stress leads to serious health problems, including anxiety, heart disease and weakened immunity, according to American Psychological Association.
Stressors, including work, financial problems, and interpersonal relationships, are often unavoidable, but the key difference is the duration of the stress.
Acute stress is short-lived and can be beneficial, while chronic stress leaves a long-lasting negative mark on the body.
The difference between acute and chronic stress
"Acute stress is a short-term response to a specific situation and in some cases can be beneficial," psychotherapist Rachel Vora, a member of the British Association for Counselling and Psychotherapy, told the BBC.
"Stress triggers the 'fight or flight' response, releasing adrenaline and cortisol, which can improve alertness and temporarily boost the immune system."
Acute stress, if properly managed, does not cause long-term damage and can help people cope successfully with current challenges.
However, chronic stress creates a long-term burden on the body.
Vora explains that when stress persists for a long period of time, elevated levels of stress hormones increase the risk of heart disease, weaken the immune system, and contribute to the development of digestive disorders such as irritable bowel syndrome and ulcers.
Chronic stress is also strongly linked to anxiety and depression, impaired cognitive function, sleep disorders, and accelerated aging.
Vori says that it is the differences in duration and management that determine whether stress is chronic, gradually damaging multiple organ systems.
How does stress affect the body?
The British National Health Service (NHS) explains that stress triggers a series of physical reactions due to the release of stress hormones, primarily cortisol and adrenaline.
Some of these reactions are:
- Increased heart rate and elevated blood pressure, which ensures that oxygen-rich blood quickly reaches the muscles.
- Elevated blood sugar level which temporarily increases energy.
- Suppression of digestion and immune system function whereby the body redirects energy to dealing with immediate challenges.
However, long-term stress can be harmful.
Chronic activation of the stress response is associated with:
- Weight gain, especially in the abdominal area, due to constantly elevated cortisol levels.
- Difficulty with memory and concentration due to long-term exposure to stress hormones.
- Sleep disorders that interfere with the body's ability to recover and regenerate.
The NHS warns that persistent stress can contribute to the development of long-term conditions, such as heart disease, digestive disorders and mental health problems, including anxiety and depression.
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Can stress be beneficial?
"Resilience is not something you simply have or don't have - it's a skill that can be developed over time," explains Dr. Golnaz Tabibnia, a researcher at the University of California, Irvine.
Actively facing challenges, rather than avoiding them, helps build resilience, she adds.
Dr. Tabibnija believes that when people see stress as beneficial rather than harmful, their physiological response to stress weakens.
A simple change in mindset can work wonders - reducing anxiety and improving cognitive function.
"Actively dealing with stress, rather than passively avoiding it, changes the way the brain processes stressful situations, making it more resilient to future stressors," she explains.
"It's similar to the gym: lifting weights is stressful, but it makes us stronger."
The difference between stress and anxiety
The BBC asked the organization Anxiety UK, a national charity that provides support to people suffering from anxiety disorders, to explain the key differences between stress and anxiety.
Stress is a reaction to an external situation, such as a deadline at work, a driving test, or a college exam, the organization responded.
Stress is proportional to the challenge and disappears as soon as the problem is solved.
Anxiety, however, can exist even without an obvious cause.
Although anxiety is a normal emotion that helps people be alert in dangerous situations, it becomes a problem when it is excessive or interferes with daily life.
Both stress and anxiety activate the sympathetic nervous system, which is responsible for the body's "fight or flight" response, which increases alertness and energy to deal with threats.
This means that both stress and anxiety can cause symptoms such as rapid heartbeat, sweating, and trembling, but anxiety disorders tend to last longer and be more intense.
For managing acute episodes of anxiety and panic attacks, Anxiety UK recommends breathing exercises.
One simple but effective technique is to lengthen your exhalation compared to your inhalation, which sends a signal to the body to relax, which quickly calms the nervous system.
How to successfully manage stress
Academic research has shown that certain behavioral habits are useful for reducing the harmful effects of stress on the body.
Physical activity has been found to reduce stress hormone levels and improve mood.
Mindfulness and meditation help the brain reset and achieve a state of calm.
Research also indicates that environmental support plays an important role in strengthening emotional resilience.
Dr. Golnaz Tabibnija emphasizes the importance of mindful attention, gratitude, and doing good deeds, as well as scientifically proven strategies such as physical activity, spending time in nature, and spending time with family and friends.
Yuki, a mindfulness trainer, emphasizes the importance of a holistic approach.
"Successful stress management is not just about relaxing," she says.
"It is necessary to build a lifestyle that supports your mental and physical well-being."
"When you put your health first, stress is easier to manage."
He emphasizes that mindful attention, sleep, exercise, and nutrition are key to successful stress management.
"The gut microbiome plays a significant role in regulating stress."
"A healthy diet is key to overall well-being," she adds.
Yuki emphasizes that successful stress management cannot be achieved through sudden changes, but rather by creating daily habits that strengthen resilience.
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How to turn stress into resilience
Research has shown that people who accept that "stress is beneficial" achieve better results, experience less burnout, and have better emotional well-being.
According to magazine research Harvard Business Review, accepting stress as a challenge rather than a threat can significantly change the impact that stress has on the body.
"When people perceive stress as beneficial rather than harmful, their physiological response to stress is reduced," says Dr. Golnaz Tabibnija.
"By consciously changing your perspective on stress, challenges can be turned into opportunities for personal growth and resilience building."
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