Recognizing and understanding stress

Stress is how your mind and body respond to things that happen to you. In fact, 75% of Americans report physical or emotional stress-related symptoms. Stress can show up emotionally, mentally, and physically—and it affects everyone differently.

Stress and triggers

Stress is a natural reaction that can cause feelings of nervousness, anger, or frustration. The events that cause stress are called stressors or triggers. How you respond to these triggers determines how stress affects you.

Stressors can be positive or negative.

Positive stressors may include:

• Starting a new job
• Buying a house
• Getting married

Negative stressors may include:

• Money or bills
• Work pressures
• Health issues

Recognizing what’s causing your stress is the first step toward managing it.

Types of stress

Stress generally falls into two main types:

• Acute stress is short-term and happens in response to immediate challenges, such as giving a presentation, arguing with someone, or facing danger.
• Chronic stress lasts longer—weeks or months—and may come from situations like caregiving, an unhappy relationship, or a demanding job. If left unmanaged, chronic stress can affect both mental and physical health.

How stress affects the body

When you’re stressed, your body releases hormones that raise your heart rate, tighten muscles, and influence your thoughts and behavior. Ongoing stress can contribute to health problems and unhealthy habits, including:

• Weakened immunity
• Anxiety or depression
• Digestive problems
• Headaches or muscle pain
• Heart disease or stroke
• Sleep issues
• Weight changes

Warning signs of stress

Sometimes stress isn’t obvious. Paying attention to warning signs can help you take action early and better understand what’s causing your stress.

Common signs include:

• Irritability or a short temper
• Nervousness or anxiousness
• Lack of interest or motivation
• Fatigue
• Feeling overwhelmed
• Depression or sadness
• Muscle tightness
• Trouble sleeping

Manage stress effectively

Not managing stress can take a toll on your mental and physical health. The goal is to create balance by handling stressors and making time for self-care. While no single strategy works for everyone, these approaches may help:

• Plan and prioritize your time, including activities you enjoy
• Reframe your thoughts by focusing on what you can control
• Use humor to release tension and lighten your mood
• Stay connected by talking with friends, journaling, joining a support group, or volunteering

When to seek help

You may need extra support if you experience:

• Ongoing sadness or irritability
• Withdrawal from others
• Thoughts of self-harm

You’re not alone. Talking to a friend, counselor, or healthcare provider is a sign of strength. If you’re in crisis, call or text 988 (Suicide & Crisis Lifeline).

Take the next step

Talk to your provider for support and strategies to manage stress today.