Stress

What Is Stress?

Stress generally refers to two things: the psychological perception of pressure, on the one hand, and the body's response to it, on the other, which involves multiple systems, from metabolism to muscles to memory. Some stress is necessary for all living systems; it is the means by which they encounter and respond to the challenges and uncertainties of existence. The perception of danger sets off an automatic response system, known as the fight-or-flight response, that, activated through hormonal signals, prepares an animal to meet a threat or flee from it. A stressful event—whether an external phenomenon like the sudden appearance of a snake on the path or an internal event like fear of losing one's job when the boss yells—triggers a cascade of hormones, including adrenaline and cortisol, that surge through the entire body, speeding heartbeat and the circulation of blood to support quick action, mobilizing fat and sugar for fast energy, focusing attention to track the danger, preparing muscles for movement, and more. Lifesaving as the stress response is, it was meant to solve short-term, life-threatening problems, not extended difficulties such as daily traffic jams or marital problems. It generally takes some time for the body to calm down after the stress response has been triggered. Prolonged or repeated arousal of the stress response, a characteristic of modern life, can have harmful physical and psychological consequences, including heart disease and depression.

 

How to Decrease Stress

Over the last few decades, a rising tide of studies has demonstrated the value of regularly engaging in activities that blunt the stress response in one way or another, from meditation to yoga to strenuous physical activity. Since the stress response begins in the brain with the perception of danger or the unknown, researchers now believe that the most basic, and likely most effective, way to defuse stress is to change perception of certain types of situations so that they are not seen as stressful in the first place. Studies show that helping people see certain experiences—such as final exams—as demanding rather than dire protects individuals from the corrosive effects of stress while delivering its positive effects, especially focused attention and speedier information processing. Changing the stress mindset not only minimizes the effects of stress, studies show, but it also enhances performance and productivity.

CONNECTED TOPICS

Meditation, Attention, Productivity

Essential Reads

Becoming Panic-Free

By Tom Bunn L.C.S.W. on May 10, 2019 in Conquer Fear Of Flying

The autonomic nervous system's first four letters, A-U-T-O, tells us it should regulate us automatically. When it fails to do so, panic may result. How can regulation be assured?

The autonomic nervous system's first four letters, A-U-T-O, tells us it should regulate us automatically. When it fails to do so, panic may result. How can regulation be assured?

Working for Food Enriches Dogs' Lives and Breaks the Boredom

By Marc Bekoff Ph.D. on May 08, 2019 in Animal Emotions

Positive stress, or "eustress," challenges dogs who easily get bored with the same food delivered in the same way at the same time and place.

Positive stress, or "eustress," challenges dogs who easily get bored with the same food delivered in the same way at the same time and place.

Playing with Your Dog Can Reduce Its Long-term Stress Level

By Stanley Coren PhD., DSc, FRSC on May 08, 2019 in Canine Corner

A new technique confirms that positive interactions, like playing with or rewarding your dog, contribute to long-term reduction of stress in canines.

A new technique confirms that positive interactions, like playing with or rewarding your dog, contribute to long-term reduction of stress in canines.

The Stressed-Out Athlete

By ​OSU Ross ​Center for Brain Health and Performance on May 07, 2019 in The Social Brain

A leading sports psychologist shares tips for every athlete, from little leaguers to the pros.

A leading sports psychologist shares tips for every athlete, from little leaguers to the pros.

Recent Posts

Procrastination Deadline Mania Is Not "Irrational"

By Mary C. Lamia Ph.D. on May 10, 2019 in Intense Emotions and Strong Feelings

Procrastination should not be perceived as a lack of motivation, but instead as the capacity to reflect upon information and be driven by the perception of limited available time.

Procrastination should not be perceived as a lack of motivation, but instead as the capacity to reflect upon information and be driven by the perception of limited available time.

5 Ways Mindfulness Practice Positively Changes Your Brain

By Jason N. Linder, MA, LMFT on May 09, 2019 in Mindfulness Insights

To say that the effect of mindfulness on the brain (and thus our sense of well-being) is astonishingly amazing is an understatement.

To say that the effect of mindfulness on the brain (and thus our sense of well-being) is astonishingly amazing is an understatement.

Longer Exhalations Are an Easy Way to Hack Your Vagus Nerve

By Christopher Bergland on May 09, 2019 in The Athlete's Way

Longer exhalations during each cycle of breathing in and out can combat fight-or-flight stress responses by hacking into the autonomic nervous system.

Longer exhalations during each cycle of breathing in and out can combat fight-or-flight stress responses by hacking into the autonomic nervous system.

9 Ways to Practice Self-Control and Improve Your Life

By Susan McQuillan M.S., RDN on May 09, 2019 in Cravings

Do you give in and give up when it comes to making difficult life choices? You may be confusing self-control with self-deprivation and getting in your own way.

Do you give in and give up when it comes to making difficult life choices? You may be confusing self-control with self-deprivation and getting in your own way.

Ending the Semester Strong

By Sharon Saline Psy.D. on May 08, 2019 in On Your Way with ADHD

Are you stressed out about the end of the semester? Try these tips to stay balanced and reward yourself for your efforts.

Are you stressed out about the end of the semester? Try these tips to stay balanced and reward yourself for your efforts.

Andrey Bondarets-Shutterstock

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Slow down, relax

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Making Room for Rest

How Does the System Treat You as a Juror?

By Shoba Sreenivasan, Ph.D., and Linda E. Weinberger, Ph.D. on May 08, 2019 in Emotional Nourishment

Being a prospective juror is not without its inconveniences and a perception that you are under threat of reprimand.

Being a prospective juror is not without its inconveniences and a perception that you are under threat of reprimand.

School Is Ending: Educators Need to Close Strong

By Regan A. R. Gurung Ph.D. on May 07, 2019 in The Psychological Pundit

The last day of class is not something to rush through. Educators should not waste the opportunity to give students meaningful learning.

The last day of class is not something to rush through. Educators should not waste the opportunity to give students meaningful learning.

Unloved Daughters: 8 Ways to Cope on Mother's Day

By Peg Streep on May 07, 2019 in Tech Support

Yes, that second Sunday in May is a huge commercial holiday, but for some daughters and sons, it hurts.

Yes, that second Sunday in May is a huge commercial holiday, but for some daughters and sons, it hurts.

Feeling Sluggish in Your Life and Leadership Roles?

By Ilene Berns-Zare PsyD on May 07, 2019 in Flourish and Thrive

Capitalize on your strengths to lead more effectively and experience greater well-being.

Capitalize on your strengths to lead more effectively and experience greater well-being.

The Curse of Being an Introvert—or an Extrovert

By Beverly D. Flaxington on May 07, 2019 in Understand Other People

Both matter. Both contribute. Both have a role to play. The important thing is to know your style.

Both matter. Both contribute. Both have a role to play. The important thing is to know your style.

Meet Psychology Today's Bloggers on Stress

Captain Tom Bunn, LCSW, is an airline pilot and author who has dedicated 30 years to the development of effective methods for treating flight phobia.

Marc Bekoff, Ph.D., is professor emeritus of ecology and evolutionary biology at the University of Colorado, Boulder.

Stanley Coren, Ph.D., FRSC., is a professor of psychology at the University of British Columbia.

OSU Wexner Medical Center for Brain Health and Performance combines five neuroscience-related specialties into an integrated program, and has one of the country's largest neuromuscular clinical and research programs.