What’s “Normal” Stress and “Bad” Stress? How to determine chronic stress
Stress is a reaction that happens in your body - it typically arises when you have to handle a tough situation. Your body senses a challenge and gets ready to deal with it.
In Asia, the average stress levels are soaring. In the 2020 Forbes list of the world’s top 20 most stressed-out cities, Tokyo, Mumbai, and Seoul took the top three spots.
Other Asian cities such as Manila, Jakarta, Taipei, Hanoi, Beijing, and Hong Kong were also featured on this list.
Some stress can be helpful. In small doses, stress can help you perform better under pressure and motivate you.
However, there is such a thing as too much stress or ‘bad stress’ - too much stress can have dire mental and physical consequences.
There is no way to make life completely stress-free. So, how do you know whether the stress you are experiencing is in the normal range or whether it is the more extreme form of chronic stress?
This article is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding a mental health condition.
Normal stress
Normal stress is typically characterised as short-term i.e. acute stress. This occurs in bursts, such as when you need to dash towards a train that is about to depart. At this time, your heart rate, muscle tension, and blood pressure may increase significantly.
We tend to recover from acute stress fairly swiftly.
Our body's autonomic nervous system is designed to manage only limited amounts of stress. Once a perceived threat has passed, the symptoms of acute stress go away and your body can resume its regular processes.
However, if you find yourself not recovering from normal stressful situations easily, you may be dealing with higher than normal levels of stress or chronic stress.
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Chronic stress
Chronic stress can be caused by an excessive amount of pressure from life stressors at work, at home and/or in other relationships for a prolonged period of time.
Chronic stress results from a state of ongoing physiological arousal. Overexposure to cortisol and other stress hormones can disrupt almost all of your body’s basic functionality.
When stressors are constant and you feel under attack for a prolonged amount of time, your fight-or-flight reaction stays turned on and your body does not know when it should return to managing its regular activity such as digestion, insulin production, reproductive functions. Over time, repeated activation of this stress response can take a toll on the body and may increase your risk of burnout.
This may lead to headaches, high blood pressure, diabetes, infertility, heart disease, overall lowered immunity, anxiety, and depression
How does stress come up for you?
Here are some simple, real-life scenarios that can be helpful for you to determine whether your stress responses are normal or may be considered abnormal or chronic stress.
Normal stress responses:
Feeling butterflies in your stomach right before giving a big presentation
Find your heart racing and feeling warm after an argument with a loved one
Squeezing your eyes shut and feeling anxious the moment before getting a painful injection at the doctor.
Feeling tense and as you rush to the airport to catch a flight.
Inability to remember facts or say something articulately when your boss is being demanding or pressurizing
Wanting to nap after a jam-packed day at work, or go out for your favorite meal.
Dealing with an unpleasant co-worker or customer on the job with annoyance and avoidance
Feeling overwhelmed or teary when dealing with your child when they are cranky or having a tantrum
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Abnormal stress or chronic stress responses:
Feeling anxious and shaky for hours before your presentation
Throwing up, losing your appetite for 12 hours or longer, or feeling irritable or depressed for days after
Feeling dizzy or faint at the sight of injection. Or finding yourself postponing your doctor’s appointment due to the fear /anxiety of getting an injection.
Losing sleep the night before your flight because you’re worried about missing the flight, packing, etc.
Having a panic attack, which includes sweating, chest pains, and breathing difficulties
Wanting to heavily drink or binge-eat (signs of unhealthy coping behaviors) after a jam-packed day at work.
Getting migraines and/or mood swings that can last all day when dealing with the unpleasant co-worker or customer
Being overcome by feelings of depression and hopelessness for a prolonged period. Feeling disconnected from your child.
Easy, Actionable, Healthy Stress Management Tips
Meditation and breathing exercises
Meditation can be effective in alleviating feelings of stress and anxiety. Try the 4-7-8- breathing technique.Talk it out
Talking about your feelings and struggles with a trusted friend or confidante, a therapist or counselor.
Journaling
Keeping a record of your day’s events and feelings can be helpful in thinking through tough situations.
4. Exercise
Regular exercise can help lower the stress hormone, cortisol and boosting endorphins, the happy hormone.
5. Adequate sleep
Getting enough shut eye can replenish your energy levels so you can face the day and tackle new challenges.
6. Social support
Establishing a strong support network and leaning on friends, family or partner is key for mental wellbeing.
7. Laugh
Laughter really is the best medicine, especially for stress.
Exercise, nutrition and social support has a huge impact on your mental health.
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Are you suffering from chronic stress?
It’s important to identify and manage your stress levels before it becomes chronic stress. Finding ways to relieve stress is an important prevention technique for life-long mental well-being.
If you are suffering from chronic stress, a doctor can provide support and advice about treatment options, and refer you to a psychologist or psychiatrist. A common and effective psychological treatment for chronic stress is Cognitive Behavioral Therapy (CBT). In Cognitive Behavioral Therapy, a therapist works with a client to alter their thought and behavioral patterns and feelings in relation to their individual stressors.
Cognitive Behavioral Therapy (CBT) can also help clients develop tools and coping mechanisms to manage their reactions to stress. Therapy can help those suffering from high levels of stress or chronic stress to prevent burnout and help to find and incorporate effective ways to relieve stress from daily life.
When deemed absolutely necessary, a medical professional may recommend medication to help manage severe symptoms of chronic stress. For example, a psychiatrist may decide to prescribe antidepressants to treat anxiety or depression caused by chronic stress, or prescribe sedatives for clients that suffer from chronic difficulties in sleep.
Common Care provides a full-service online therapy platform with the largest selection of qualified online therapists. After completing an initial intake assessment, we recommend suitable therapists based on your needs, preferences and goals in therapy. Begin therapy anytime, anywhere at affordable prices.
Sources:
Selna, Elaine. “How Some Stress Can Be Good For You, According to Experts.” Time, Time, 20 Nov. 2018, time.com/5434826/stress-good-health/.
Bloom, Laura Begley. “Ranked: The World's 20 Most Stressed-Out Cities (The Worst In The US Will Surprise You).” Forbes, Forbes Magazine, 30 Jan. 2020, www.forbes.com/sites/laurabegleybloom/2020/01/30/ranked-worlds-20-most-stressed-out-cities/#4df1aa70519c.
American Psychological Association, American Psychological Association, www.apa.org/helpcenter/stress-body.
MUJIK.BIZ, Leonid Shiriaev -. “STRESS.” CBT Therapy for Stress, ABCT, www.abct.org/Information/?m=mInformation&fa=fs_STRESS.
“Treatment for Stress.” Mind, www.mind.org.uk/information-support/types-of-mental-health-problems/stress/treatment-for-stress/.