Stress is one of the most prevalent challenges in modern life, affecting a vast portion of the global population. Recent statistics from the American Psychological Association (APA) reveal that over three-quarters of adults worldwide report experiencing symptoms of stress (APA, 2019). Furthermore, “Our World in Data” reports that, as of 2017, approximately 284 million people globally suffer from an anxiety disorder. Recognizing the widespread nature of stress and its related symptoms, Stress Awareness Day on November 6th is a timely opportunity to educate the public on what stress truly entails and to explore strategies for effectively managing its symptoms.

What is Stress?

To understand stress, we must first clarify what it is. While widely discussed, stress is often misunderstood. It represents the body’s natural response to challenges and demands—known as “stressors”—that arise in our environments. Stress can present in different forms, each affecting us uniquely (Cleveland Clinic, 2024):

Acute Stress: Short-term stress that occurs quickly in response to situations, either positive or negative. For instance, it may arise during exciting activities like a roller-coaster ride or during moments of conflict. Everyone experiences acute stress periodically.

Episodic Acute Stress: This more intense form of acute stress occurs regularly, sometimes making it challenging to return to a calm state, leaving individuals feeling tense for longer periods. It is common in those working in high-stress fields, such as healthcare.

Chronic Stress: This long-term stress can persist for weeks or even months and often stems from enduring issues like financial concerns, relationship challenges, or workplace difficulties. Managing chronic stress is critical, as it may lead to further mental health complications.

The Impact of Stress on Health

Stress has profound effects on both mental and physical health. Extensive research underscores its impact. Marin et al. (2017) reviewed chronic stress’s impact on cognitive function and mental well-being, particularly in older adults and individuals with mild cognitive impairment or Alzheimer’s disease. Their findings reveal that chronic stress not only diminishes cognitive function but also heightens vulnerability to mental illnesses, exacerbating symptoms of pre-existing conditions.

Similarly, Maddock and Pariante (2011) studied stress’s role in the development of conditions such as depression, cardiovascular disease, and cancer. Their results indicate that stress contributes to the onset of major depression, worsens recovery rates in cardiovascular patients, and may also affect cancer prognosis. The authors advocate for additional research into stress management techniques, suggesting these might even enhance survival rates for cardiovascular disease and cancer.

In another study, Brand et al. (2000) investigated chronic stress’s impact on short-term memory and physical markers such as blood pressure. The study found that individuals under high levels of chronic stress performed worse in short-term memory tasks and had elevated baseline blood pressure and heart rates. These studies collectively highlight the significant toll that unmanaged stress can have on health and overall quality of life.

Recognizing Symptoms of Stress

Recognizing stress symptoms is key to managing it effectively. Common indicators of stress include the following (Mind, 2022):

1. Increased irritability, impatience, or anger
2. Feelings of being overwhelmed
3. Racing, uncontrollable thoughts
4. Reduced interest in life activities
5. Feelings of isolation or neglect
6. Constant worry and tension

Additionally, it’s useful to understand common stressors to address them early. Monroe and Slavich (2016) categorize these as follows:

• Social Stressors: Challenges in personal relationships, societal pressures, or expectations surrounding career, lifestyle, and appearance.
• Physical Environment: Exposure to noise, pollution, or substandard living conditions.
• Life Events: Financial stress, workplace demands, or traumatic experiences.

Each individual reacts differently to stressors, meaning one person’s reaction to a stressor may differ significantly from another’s.

Techniques for Managing Stress

Effective stress management techniques should be widely known and practiced, especially among those working in high-stress environments. Neuroscientist Dr. Andrew Huberman (2021) suggests the “physiological sigh” as a simple yet powerful method to manage acute stress. This technique involves taking a deep inhale, followed by a second smaller inhale, and then fully exhaling. Repeating this process can help slow the heart rate and induce a calm state.

Dr. Huberman also highlights the importance of meaningful social connections, which reduce chronic stress by providing delight and emotional fulfillment, whether through interactions with friends, family, or even pets.

Mental Health at Cornell (2024) recommends spending time in nature as another effective stress-relief strategy. Engaging in outdoor activities or simply enjoying a walk can help to lower stress levels significantly, providing calm even when the weather is less than ideal.

November 6th—Stress Awareness Day—serves as a powerful reminder of the importance of understanding stress and its implications for our health. Recognizing the signs of stress, understanding its sources, and learning management techniques are crucial steps toward maintaining a balanced, healthy life. By fostering awareness and compassion, we can support those around us, mindful that everyone may be dealing with unseen challenges.

Dorotheos Charalambous, Psychologist