Scientifically speaking, stress is a physiological and psychological response to a perceived threat or challenge. It is based on the “fight or flight” response which includes a cascade of physiological changes aimed at preparing the body to either confront the threat (fight) or flee from it (flight)[1].
Its origins lie in the evolutionary development of our species, triggered, for example, if we were chased by predators[2]. Today however, the stress response is activated for numerous reasons including looming deadlines, conflicts, financial worries, and social pressures. These modern stressors, though different in nature, elicit the same physiological response, impacting both physical and mental wellbeing.
When we perceive any kind of threat, our brains trigger the release of stress hormones[3], primarily adrenaline and cortisol, from glands such as the adrenal glands. These hormones prepare the body for action, with adrenaline increasing heart rate, blood pressure, and breathing rate, and cortisol increasing glucose levels in the blood to provide energy to muscles. These changes help the body respond quickly to any perceived threat.
10 Tips on managing stress
Seek Social Support
Share your feelings with trusted friends, family members, or a therapist. Talking about your stressors can provide perspective and give you the emotional support you need to work through the issue.
Engage in Hobbies
Make time for activities that you enjoy, whether it’s reading, gardening, or creative pursuits. Hobbies can provide a welcome distraction to our issues, and creativity has been proven to beat stress and promote relaxation[4].
Practice Self-Compassion
Always remember to be kind to yourself and recognize that it’s okay to feel stressed at times. Practice self-care and treat yourself with the same compassion you would offer to a friend or family member in need.
Limit Screen Time
Research is increasingly highlighting how screen time can negatively affect our wellbeing[5]. Reduce exposure to screens, especially before bedtime, as excessive screen time can contribute to stress and disrupt sleep patterns.
Laugh Often
Laughter can be a powerful stress reliever, and even a little can make a big difference. Explore what makes you laugh and find ways to incorporate more into your daily life!
[1] Stress – WHO
[2] Evolutionary Origins and Functions of the Stress Response System
Author links open overlay panel – Science Direct
[3] Stress and hormones – NIH
[4] Creative Arts Interventions for Stress Management and Prevention—A Systematic Review – NIH
[5] To Each Stress Its Own Screen: A Cross-Sectional Survey of the Patterns of Stress and Various Screen Uses in Relation to Self-Admitted Screen Addiction – NIH
