What is stress?
Although stress is commonly regarded as a negative experience, it is in fact an adaptive and necessary process. Moderate levels of stress can help us perform better in many situations. For example, it may improve both mental or physical capacity, allowing us to perform better in situations such as exams, job interviews or sporting events. It is only when stress exceeds certain limits that it becomes harmful.
In health-related contexts, the term “stress” can refer both to the triggering situation and to the body’s response.
Interpreting situations ant the stress response
Not all situations lead to stress, as it largely depends on how we interpret them. We often assume that certain situations always cause negative stress or affect everyone in the same way. However, this response depends on each person’s individual appraisal of the situation.
If a situation is perceived as important and threatening, it can trigger negative stress. On the other hand, if it is not perceived as relevant or threatening, the stress response does not occur. This means that the same situation may or may not cause stress, depending on each person’s subjective interpretation.
How can we differentiate between chronic stress and short-term stress?
When a situation is perceived as threatening, the brain sets off a series of physiological and mental responses that prepare the body to react quickly. For example, physiological responses include muscle tension and an increased heart rate, while psychological responses include improved attention and concentration.
These reactions usually occur in short-term situations and last from a few minutes to several hours, such as during a job interview or an exam (acute stress). However, when stressful situations continue for weeks or even months, as may occur with your own illness or that of someone close, these responses are repeatedly activated over an extended period (chronic stress).
Chronic stress involves a sustained activation of the body, which can lead to physiological changes that negatively affect health.
What are the physical and psychological symptoms of chronic stress?
Chronic stress is characterised by a combination of physical and psychological symptoms that may persist over time.
Physically, it can cause muscle tension, persistent fatigue, sleep difficulties and palpitations. Psychologically, it is often associated with anxiety, irritability, difficulties concentrating or memory issues.
These symptoms often develop gradually and may be normalised or go unnoticed, which can delay identifying the condition.
Health effects of chronic stress
Chronic stress can have negative effects on health, both directly (through physiological mechanisms) and indirectly (through changes in behaviour).
These effects may appear in different ways:
- Direct effects: it can affect the immune system (the body’s natural defences), preventing it from working properly and making us more prone to illness and slowing recovery.
- Effects on cognitive function: prolonged stress responses can affect attention and memory, which may, for example, make it harder to follow medical treatment correctly.
- Behavioural changes: it may encourage unhealthy habits, such as excessive alcohol consumption or the use of other substances.
These effects often occur together. For example, stress may reduce appetite while also increasing cravings for less healthy foods. It is important to note that stress does not generally cause illness directly, but it can worsen existing conditions or hinder recovery.
Although chronic stress is not a disease in itself, it is associated with mental health disorders such as adjustment disorders, depression and anxiety, where it contributes significantly to the onset and progression of symptoms.
Can chronic stress affect your health in the long term?
Chronic stress can have a significant impact on long-term health if it is not managed appropriately.
When it continues over time, it may lead to physical problems (such as changes in the immune system) as well as psychological disorders, affecting overall well-being and quality of life.
It can also influence everyday habits, including sleep, diet and adherence to treatment, which may worsen existing health conditions.
How can chronic stress be reduced or managed effectively?
Managing chronic stress involves addressing both the stress responses themselves and the underlying factors that contribute to them.
If there is a persistent sense of heightened alertness (such as tension, restlessness or unease), techniques such as relaxation, breathing exercises, meditation or regular physical activity may be helpful. In some cases, certain medications may also be useful, provided they are always taken under medical supervision.
It is also important to improve lifestyle habits, especially diet and sleep quality.
Social support is another key factor. Maintaining contact with family, friends or trusted individuals can act as a protective factor and help reduce the impact of stress.
When should you consult a healthcare professional?
It is advisable to seek professional help when stress is intense, persistent, or affects daily life.
A healthcare professional, such as a psychologist or psychiatrist, can help identify more effective coping strategies and assess any related conditions.
In situations where stress levels are very high and the measures taken are not sufficient, it may be necessary to address the source of the stress directly and make changes, either temporarily or permanently.
Information documentated by:
Miquel Àngel Fullana, psychologist at the Psychiatry and Psychology Department, Hospital Clínic Barcelona.
