What Is Stress? Definition, Psychology, And Coping Mechanisms

Stress generally refers to the response we experience when encountering internal or external stressors. It can result in mental and physical changes, such as dry mouth, fidgeting, and feelings of worry or overwhelm. Talk therapy, particularly cognitive behavioral therapy, can be an excellent form of treatment to manage stress. Meanwhile, yoga and meditation may be two daily practices that can keep stress levels under control. Sometimes, stress can be a symptom of disorders like acute stress disorder and post-traumatic stress disorder. If high stress levels are negatively impacting your daily life, consider reaching out for professional help through in-person or online therapy.

Stress vs. anxiety

Although the words “stress” and “anxiety” are often used interchangeably, they can technically be two different concepts.

Stress is a term often used to quantify a reaction to a specific, identifiable trigger, while anxiety can be defined as a long-term state that doesn’t necessarily have a definitive or distinctive origin. Their causes may be different, but their effects can be similar. 

The symptoms of stress and anxiety often include an accelerated pulse, increased sweating, feelings of fear, emotional distress, sleep disturbances, physical ailments, and general life impairments.

The origin of mental health disorders tends to be vital in determining an effective treatment plan. In a stress disorder, for instance, minimizing the cause of the stress is usually an active part of treatment. In an anxiety disorder, though, reactions to stress are often targeted far more than the actual stressor.

Treatments for symptoms of stress

Treating stress usually involves psychotherapy, as it can be effective in easing the symptoms of stress and improving behavioral and lifestyle patterns that can lead to stress. 

Changing diet and exercise habits can be examples of lifestyle changes that can benefit those living with high stress levels. These lifestyle changes, in conjunction with therapy, can alleviate some of the symptoms and impacts of stress.

Treating stress may also involve self-improvement through cognitive behavioral therapy, particularly in the realm of self-talk. Many people tend to speak to themselves much more harshly than they do to others, and thoughts of inadequacy can lead to unhealthy behaviors that can contribute to stress. For example, a person might engage in binge eating, compulsive shopping, or substance use to counteract their negative thoughts and feelings, but these behaviors may only contribute to more stress in the long term.

In some cases, doctors and psychiatrists may also prescribe medication as part of treatment. It can be important never to start or stop any form of medication without the guidance of a licensed medical professional.

Common stress disorders

It can be vital to note that stress can be a normal part of life, and not all stress may constitute a disorder. High stress levels may contribute to the development of other mental health disorders, but stress on its own does not always indicate a diagnosable mental illness. However, it should generally still be addressed and managed properly.

Post-traumatic stress disorder

Perhaps the most well-known stress disorder may be post-traumatic stress disorder (PTSD). This disorder generally involves stress responses related to a specific event, as well as panic attacks, flashbacks, and paranoia, all of which can significantly impair daily living and seemingly simple tasks. In most cases, PTSD can be treated with psychotherapy.

Acute stress disorder

Acute stress disorder can also develop due to trauma. While PTSD can be diagnosed regardless of the time frame in which it develops, acute stress disorder is usually only diagnosed when individuals experience stress directly following a traumatic incident, and effects are typically experienced for between five days and one month. If symptoms extend past that period, the condition may become PTSD. Talk therapy and pharmaceutical interventions may be used to treat acute stress disorder.

Healthy and unhealthy coping mechanisms for stress

Many people experiencing stress turn to disruptive or unhealthy coping mechanisms to cope. One of the most common means of coping can be avoidance. Individuals may begin to avoid the source of stress altogether, potentially distancing themselves from loved ones and letting go of responsibilities. However, this coping method can result in additional sources of stress, as it can lead to job loss, relationship difficulties, and increased isolation.

Another common unhealthy coping mechanism can be the use of addictive substances. While alcohol and various recreational substances may be the first addictive substances to come to mind, many seemingly normal activities can become addictive, such as eating food, shopping, and connecting with people online. 

Healthy coping mechanisms can include meditation and yoga, among many other options. Both practices usually incorporate breathing techniques that can help the body learn how to appropriately and effectively manage stress responses. Meditation and yoga may lower chronic stress when practiced regularly. While taking on a new practice might seem like it would add even more stress to an already hectic life, as little as ten minutes of meditation or yoga each day can make a difference.

Working with a therapist can also be a healthy coping mechanism. Some people experiencing stress enjoy working with a mental health professional in person, while others may prefer the convenience of virtual appointments.

Benefits of online therapy

While therapy can help with stress, the process of scheduling and attending therapy appointments may initially heighten stress levels. It can seem overwhelming to seek out a therapist in your local area, call to see if they’re taking on new clients, figure out a date and time that works for your first session, and arrange for transportation to and from your appointment. Online therapy can make this process much simpler by using a brief online questionnaire that can match you with a suitable therapist before empowering you to get the help you deserve from the convenience and comfort of your home.

Effectiveness of online therapy

A 2016 study looked into the effectiveness of a web-based stress management intervention and found that it could be a valid alternative to face-to-face interventions. If you’re living with high stress levels, then online therapy may be a beneficial resource for you.