Stress

Stress is the comprehensive set of multifaceted responses exhibited by an individual to threatening or demanding environmental and psychological stimuli that disrupt internal balance. These responses can manifest at physiological, psychological, behavioral, and social levels. Stress, as a natural part of life, can produce either positive or negative effects depending on its duration, intensity, and the individual’s coping style.

Definition

In general terms, stress is the state of tension that arises when an individual’s capacity to cope with environmental demands is overwhelmed or exceeded. According to Hans Selye, stress is “the nonspecific response of the body to any demand.” This response encompasses both biological and psychological processes. While it can sometimes aid adaptation, at other times it may negatively impact health. Additionally, various researchers define stress as cognitive and behavioral responses to environmental demands. ^【1】

Types of Stress

Stress can be classified from various perspectives, particularly based on its source, duration, and impact. Acute stress is typically short-lived and limited to specific events; examples include panic following a traffic accident or anxiety experienced before an exam.

Chronic stress persists over a long period and can threaten both physical and mental health; common causes include unemployment and ongoing toxic relationships.

Traumatic stress emerges after life-threatening events and may lead to the development of post-traumatic stress disorder (PTSD). Furthermore, stress can be categorized as positive or negative; positive stress, known as eustress, enhances motivation and performance, while distress refers to excessive and uncontrollable stress. ^【2】

Biological Basis of Stress

Stress is linked to neurophysiological mechanisms that activate the body’s survival reflexes. The hypothalamic-pituitary-adrenal (HPA) axis, composed of the hypothalamus, pituitary gland, and adrenal glands, becomes activated; during this process, hormones such as cortisol and adrenaline are released. These hormones increase heart rate and blood pressure while facilitating energy delivery to muscles. However, prolonged activation of these responses can negatively affect various bodily systems, particularly the immune system. Chronic stress is known to be associated with conditions such as hypertension, heart disease, and diabetes. ^【3】

Psychological and Behavioral Effects of Stress

Although stress manifests differently among individuals, it commonly presents with psychological symptoms such as anxiety, depression, and anger outbursts. Behavioral changes including sleep disturbances, nightmares, difficulty concentrating, and social withdrawal are also frequent. Additionally, avoidance behaviors such as substance use, overeating, or workaholism may result from stress.

Sources of Stress (Stressors)

Internal and external factors that trigger stress are termed stressors. Environmental stressors include noise, overcrowding, and natural disasters, while psychosocial stressors encompass job pressure, examinations, and family conflicts. Individual characteristics can also serve as sources of stress, such as perfectionism and low self-esteem. Moreover, illnesses, sleep deprivation, and hormonal imbalances are recognized as biological stressors.

Strategies for Coping with Stress

Strategies for managing stress are generally categorized into two main types: problem-focused and emotion-focused. Problem-focused approaches involve taking steps to eliminate the source of stress; examples include time management, planning, and seeking social support.

Emotion-focused coping, on the other hand, aims to manage emotional responses when the source of stress cannot be changed; it includes methods such as meditation, breathing exercises, and positive thinking techniques. These strategies help individuals regulate their relationship with stress and enhance psychological resilience.

Lifestyle Habits That Reduce Stress

Adopting lifestyle habits that directly reduce stress plays a vital role in stress management. These include regular sleep (7–9 hours per day), balanced and vitamin-rich nutrition, engaging in at least 30 minutes of exercise three or more days per week, strengthening social connections, and setting aside time for hobbies. ^【4】 These practices can support both physiological balance and psychological resilience.