Life can be overwhelming-–job, kids, family, school, health—and it can lead to an increase of stress that can be difficult to overcome. It is important to keep a check on our mental health to make sure that we are mentally and physically strong to carry on with our lives.

What is stress?

Stress can be defined as a state of worry or mental tension that is caused by a difficult situation (World Health Organization, 2023). Stress is a natural human response that everyone experiences. It is a response that prompts us to address challenges and threats in our lives. However, how we respond to stress is what makes the difference to our overall well-being.

A more scientific definition of stress is, “An integrated definition states that stress is a constellation of events, consisting of a stimulus (stressor), that precipitates a reaction in the brain (stress perception), that activates physiological fight or flight systems in the body (stress response),” (Dhabhar, 2018).

When you’re under stress, your body reacts by releasing hormones that produce the “fight-or-flight” response (National Center for Complementary and Integrative Health, 2022). Some signs of the “fight-or-flight” response are increased heart rate, breathing rate, increased blood pressure, muscle tension, and sweating. However, long-term stress may contribute to or worsen a range of health problems.

Stress can make it hard for us to relax and can come with a range of emotions, including anxiety and irritability. Stressful situations can also cause or exacerbate mental health conditions, most commonly anxiety and depression (World Health Organization, 2023).

Different Types of Stress:

There are three main types of stress: acute, episodic, acute, and chronic (Cleveland Clinic, 2024). Short-term stress has been defined as stress that lasts for a period of minutes to hours and chronic stress as stress that persists for several hours per day for weeks or months (Dhanhar, 2018). Acute stress is short-term stress that comes and goes quickly—think of riding a rollercoaster or running a little behind to an important event. Episodic acute stress is when you experience acute stress on a regular basis; however,with this kind of stress, there is no time to return to a calm, relaxed state. Episodic stress frequently affects people working in certain professions, like healthcare providers. Chronic stress is a long-term stress that goes on for weeks or months, such as marriage problems, financial problems, or issues at work (Cleveland Clinic, 2024). It is important to know how to manage your stress–either short or long-term–to take care of both your mental and physical health.

Symptoms of Stress

When you have chronic stress, continued activation of the stress response causes wear and tear on your body—leading to physical, psychological, and behavioral problems. Some physical symptoms of chronic stress can include aches and pains, exhaustion or trouble sleeping, headaches, high blood pressure, muscle sensations, stomach or digestive problems, trouble having sex, and/or weakened immune system (Cleveland Clinic, 2024). Some psychological symptoms can include anxiety, irritability, depression, panic attacks, or sadness (Cleveland Clinic, 2024). Behavioral symptoms for chronic stress can include alcohol use disorder, gambling disorder, overeating or developing an eating disorder, participating compulsively in sex, smoking, and substance use disorder (Cleveland Clinic, 2024).

Relaxation Techniques:

There are multiple ways to take the proper steps to manage your stress. It is important to find active ways to manage your stress, even if it is a progression over time. Here is a list of stress management tips to start with:

• Deep breathing: Studies have shown that deep breathing exercises may modestly lower blood pressure and reduce levels of cortisol, a main stress hormone in the body (National Center for Complementary and Integrative Health, 2022).

• Mindfulness: Current scientific evidence suggests that mindfulness meditation–a practice that cultivates abilities to maintain focused and clear attention and develop increase awareness of the present—may help reduce symptoms of stress, including anxiety, and depression, and may help improve sleep (National Center for Complementary and Integrative Health, 2022).

• Spending time with loved ones: Relationships with family members are significant for well-being across the life course (Thomas et al., 2017). Stress process theory suggests that the positive and negative aspects of relationships can have a large impact on the well-being of individuals. Spending time with those who are close to you can help you cope with stress, engage in healthier behaviors, and enhance self-esteem, leading to a higher well-being.

• Set aside time for hobbies: Setting time aside for your hobbies—which can include reading a book, listening to music, or going on a walk—can improve not only your mood but lower symptoms of chronic stress. Research shows that having hobbies report higher levels of health, happiness and life satisfaction than those who don’t (UCLA Health, 2025). So, get out there and do the things you love!

When should I seek help?

It can be hard to take the first step, especially if you are overwhelmed. However, here are some signs that you may need to seek help: feeling overwhelmed, your physical health is affected, symptoms of stress are not going away with stress relief techniques, or using recreational drugs or alcohol to cope (Cleveland Clinic, 2024). Here at Wilmington Mental Health, our team is here to help you manage your stress because everyone deserves to live their life stress free.

If you’re thinking about hurting yourself or you’re in immediate distress, call or text 988 to reach the 988 Suicide & Crisis Lifeline. This service provides 24-hour, confidential support to anyone in the United States experiencing emotional distress or a suicidal crisis.

Contact our office at 910-777-5575 to schedule an appointment with a counselor today.

Sources:

Cleveland Clinic. (2024, May 15). Stress: What it is, symptoms, management & prevention. https://my.clevelandclinic.org/health/diseases/11874-stress

Dhabhar, F. S. (2018). The short-term stress response — Mother nature’s mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity. Frontiers in Neuroendocrinology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5964013/

National Center for Complementary and Integrative Health. (2022, April). Stress. U.S. Department of Health and Human Services. https://www.nccih.nih.gov/health/stress

Thomas, P. A., Liu, H., & Umberson, D. (2017). Family relationships and well-being. Innovation in Aging. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954612/

UCLA Health. (2025, May 15). 3 proven health benefits of having a hobby. UCLA Health. https://www.uclahealth.org/news/article/3-proven-health-benefits-having-hobby

World Health Organization. (2023, February 21). Stress. World Health Organization. https://www.who.int/news-room/questions-and-answers/item/stress