Stress is a natural part of life that affects all of us at some point. It is our body’s normal response to a perceived threat or danger. It is important for human survival but excess of it can have negative effects on our health.
It can be acute or chronic depending upon its duration. Both these types affect our mental and physical health in different ways.
In this blog we are going to learn about acute vs chronic stress, including their causes, symptoms and management options. Understanding these differences is the first step towards its identification and effective management.
What Is Acute Stress?
It is a short-term stress response to specific temporary situations like immediate challenges or pressures. It is also known as a “fight or flight” response of our body. Our body releases hormones like adrenaline and cortisol which prepare us to either face and fight the perceived threat or danger or flee away from it. This response is meant to be short term, and once the threat has passed, the body should return to its normal state.
A short term stress can be beneficial as it boosts the energy and motivates us to handle difficult situations and challenges. But if it is severe or repetitive, it can cause negative effects on mental and physical health.
What Are Its Causes?
It can be caused by a variety of temporary and specific stimulus, like:
- Taking an exam
- Appearing in a job interview
- Experiencing a near-miss car accident
- Public speaking
- Work Deadlines
- Medical Emergencies
What Are Its Symptoms?
Here are some common symptoms:
- Palpitations
- Sweating
- Tremors or Trembling
- Shortness of breath
- Stomach pain
- Nausea
- Indigestion
- Anxiety
- Increased irritability
- Trouble sleeping
- Disturbing dreams
- Nail biting
How To Manage It?
It is usually self-limiting, as it resolves on its own, once the threatful situation has passed. However, there are some strategies which can help reduce stress and manage it in a better way. Here are some of them:
- Deep Breathing
- Gentle exercise
- Meditation
- Self care
- Eating Healthy
- Limiting Caffeine Intake
- Trying relaxation techniques
- Staying away from the triggers
What Is Chronic Stress?
It is a prolonged (weeks, months or years) or ongoing state of stress caused in response to repeated or long term exposure to stressful situations, without adequate relief. It has a significant and devastating effect on both mental and physical health of a person.
What Are Its Causes?
It can be caused due to many factors.Here are some of them:
- Financial Problems
- Toxic Relationships
- Demanding jobs or high pressure work environments
- Chronic Illnesses
- Long term caregiving
- Trauma
- Life changing Events
What Are Its Symptoms?
Long term exposure to a high level of stress hormones has significant and severe effects on both mental and physical well-being of a person.
Here are some common symptoms of chronic stress:
- Anxiety
- Depression
- Anger
- Irritability
- Poor memory and concentration
- Chronic pains
- Muscle fatigue
- Irritable Bowel Syndrome (IBS)
- Sleep issues (Sleeping too much or too little)
- Appetite changes ( Eating too much or too little)
Chronic stress can also lead to other health problems like high blood pressure, high cholesterol, stomach ulcers, heart problems, and weakened immune function as well.
How To Manage It?
It requires a comprehensive treatment and management approach. Here are a few strategies you can use to reduce your stress and take control of your well-being:
- Lifestyle changes like regular exercise, eating healthy and getting adequate sleep help with acute as well as chronic stress management.
- Cognitive Behavioural Therapy (CBT), which will help you reframe negative thought patterns and develop healthy coping mechanisms.
- Practice mindfulness and relaxation techniques like meditation, yoga etc.
- Medications like prescription drugs for anxiety and depression can also help with chronic stress management. You should consult a healthcare professional before taking any medications.
- You can also be prescribed some medicine by your doctor which treats your specific symptoms of stress.
If you need help or guidance regarding your stress or other mental health concerns, you can contact organisations like mind.
Stress is a complex physiological response that can affect our body and mind in many ways. By understanding its different types, their causes, symptoms and management, we can deal with it effectively and lead a happier and healthier life.
Hope this blog helped you to have a better understanding regarding acute vs chronic stress!
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