Is Stress Silently Destroying Your Well-Being?

Stress is a natural mental and physiological response to the demands, expectations, and pressures placed on an individual. It is often triggered by external factors such as work-related challenges, financial worries, or strained personal relationships, but it can also stem from internal pressures and constant overthinking. While short-term stress can sometimes be motivating, prolonged or unmanaged stress can begin to take a serious toll on overall well-being.

It affects both the mind and the body, leaving a person feeling anxious, irritable, restless, or emotionally drained. Over time, this mental strain can manifest physically through symptoms such as frequent headaches, muscle tension, fatigue, disturbed sleep, and a weakened immune system, making stress a silent yet powerful disruptor of everyday health.

Type of stress

Stress can present itself in different forms, depending on its intensity, frequency, and duration. The following are the major types of stress.

Acute stress

Acute stress is a short-term form of stress that arises in response to a specific event or situation. It is often sudden and intense but fades quickly once the situation is resolved. Common examples include preparing for an important meeting, managing a tight deadline, or dealing with an unexpected emergency. While brief, acute stress can cause noticeable physical and emotional reactions such as increased heart rate, nervousness, or tension.

Episodic acute stress

Episodic acute stress occurs when a person experiences frequent episodes of acute stress over a period of time. Individuals with hectic lifestyles, constant time pressure, or a tendency to worry excessively are more prone to this type of stress. It often feels as though one crisis follows another, leaving little time to recover. If left unaddressed, episodic acute stress can contribute to persistent anxiety, irritability, and exhaustion.

Chronic stress

Chronic stress is long-lasting and develops when stressful situations continue for weeks, months, or even years. This type of stress is commonly linked to ongoing challenges such as demanding work environments, financial difficulties, long-term health conditions, or troubled personal relationships. Because it becomes part of daily life, chronic stress is sometimes overlooked, yet it can have serious long-term effects on both physical and mental health if not managed effectively.

Causes of stress

Stress can arise from a wide range of situations, from major life changes to everyday pressures that gradually build up over time. The following are some of the well-known causes of stress.

Major life events

Significant life changes such as divorce, the death of a loved one, or losing a job can be extremely stressful. These events often bring emotional upheaval, uncertainty, and major adjustments, which can overwhelm a person’s ability to cope, particularly when multiple changes occur at once.

Academic pressure

Academic stress commonly stems from the pressure to perform well in school or university. Expectations to achieve high grades, maintain strong grades, meet assignment deadlines, and prepare for examinations can create constant worry and fear of failure, especially among students striving to meet personal or parental expectations.

Social and societal pressures

Societal expectations, peer pressure, and the need to maintain social relationships can also be significant sources of stress. The desire to fit in, meet cultural norms, or keep up appearances, often amplified by social media, can lead to feelings of inadequacy, comparison, and emotional strain.

Work-related stress

A stressful work environment is one of the most common triggers of stress. Long working hours, excessive workloads, poor work–life balance, job insecurity, and strained relationships with colleagues or supervisors can lead to ongoing mental and physical exhaustion if not properly addressed.

Financial concerns

Financial stress often arises from debt, unexpected expenses, or ongoing financial instability. Worries about paying bills, meeting family responsibilities, or maintaining a certain standard of living can create constant anxiety and negatively impact both mental well-being and overall quality of life.

Health-related issues

Living with a chronic illness, recovering from an injury, or constantly worrying about one’s health can be highly stressful. Health concerns may limit daily activities, create uncertainty about the future, and place emotional and financial strain on individuals and their families.

Daily hassles

Minor but frequent daily annoyances, such as traffic congestion, work deadlines, household responsibilities, or minor conflicts, may seem insignificant on their own. However, when these small stressors accumulate over time, they can contribute significantly to overall stress levels.

Symptoms of stress

Stress can affect individuals in multiple ways, impacting the body, mind, and behaviour. The following are some of the prominent symptoms of stress.

Physical symptoms

Stress often manifests physically, affecting various systems in the body. Common physical signs include persistent headaches, tense or aching muscles, chronic fatigue, digestive issues such as stomach pain or indigestion, rapid or irregular heartbeat, and difficulties with sleep, such as insomnia or restless nights. These symptoms occur because stress triggers the body’s “fight or flight” response, keeping it in a heightened state of alert.

Emotional symptoms

Stress can take a toll on emotional well-being, causing feelings of anxiety, irritability, or restlessness. Individuals may experience frequent mood swings, a sense of being overwhelmed, or difficulty concentrating on tasks. Prolonged stress can also lead to feelings of helplessness or low self-esteem, making it harder to manage daily challenges effectively.

Behavioural symptoms

Behavioural changes are another key indicator of stress. These may include changes in appetite, either eating significantly more or less than usual, withdrawal from social interactions, neglecting responsibilities, or an increased reliance on alcohol, smoking, or other substances. Sleep patterns can also be disrupted, leading to difficulty falling asleep, staying asleep, or waking up feeling unrefreshed.

Tips to overcome stress

Stress can take a heavy toll on both mind and body, but there are practical ways to manage it. With the right techniques, you can reduce its impact and restore a sense of calm and balance to your life.

• Identify your stress triggers and develop a plan either to eliminate them from your life or to learn to cope with them more appropriately.
• Deep breathing, meditation, and progressive muscle relaxation are only a few of the many options available to calm the mind and body. Choose a relaxation technique most effective for you and incorporate it into your daily routine.
• Physical activity may uplift your mood and boost your energy levels while also having multiple benefits for your body and mind.
• Consume a nutrient-rich diet, get sufficient sleep, and limit your intake of caffeine and alcohol to health-friendly amounts.
• Make time for yourself and your loved ones, develop hobbies, learn a new sport or skill, get involved in artistic projects or other gratifying activities.
• Practise gratitude by reflecting on the positive aspects of your life. Maintain a personal diary or a journal as a healthy way to vent out the bottled-up emotions.

Seek medical help for stress

Do seek a health professional to help manage your stress if:

• You experience persistent physical symptoms such as headaches, stomach problems or persistent fatigue.
• You feel anxious, depressed, or otherwise struggle with serious mental health issues that affect your daily functioning or relationships.
• Your stress feels overwhelming, and self-help strategies aren’t effective.
• You frequently experience thoughts of suicide or self-harm.

Key takeaway

While stress is a normal part of life, it’s crucial to recognise when it becomes overwhelming or prolonged. Being aware of the signs, identifying your triggers, and taking proactive steps to manage stress can make a significant difference before it begins to impact health or happiness. If stress starts to cause noticeable physical symptoms, affects mental well-being, or disrupts daily activities, seeking help from a medical professional is essential. They can provide personalised guidance, identify any underlying issues, and recommend effective treatments or coping strategies to keep stress manageable and support long-term resilience.

Frequently Asked Questions

1. How do we differentiate acute and chronic stress?

Acute stress is a short-term response to immediate pressures, such as an upcoming deadline or a high-stakes meeting. Once the situation resolves, the stress typically fades. In contrast, chronic stress is a long-lasting form of stress that persists over extended periods, often stemming from ongoing challenges like demanding work conditions, health concerns, or difficulties in personal relationships. Chronic stress can have a more profound impact on both mental and physical well-being due to its continuous nature.

2. What are the main types of stress?

The main types of stress include acute stress, episodic acute stress, and chronic stress.

3. When is it advised to see a doctor for help?

It’s important to consult a doctor if you notice physical symptoms like headaches, alongside emotional symptoms such as anxiety, mood swings, or feeling overwhelmed. These signs may indicate that stress levels are impacting your well-being and could benefit from professional support.

4. What are the common triggers to stress?

Common triggers for stress touch various areas of life:

• High demands, tight deadlines, or a difficult work environment can lead to stress, especially when balancing multiple responsibilities.
• Tensions in family or social dynamics, conflicts, or lack of support can be emotionally draining and impact overall well-being.
• Financial strain from debt, unexpected expenses, or income uncertainty creates ongoing worry, affecting mental health.
• Chronic illness or medical concerns bring stress due to physical symptoms, lifestyle changes, and the mental toll of managing one’s health.
• Events like moving away from hometown, career shifts, or loss of a loved one are deeply impactful and require adjustment, which can feel overwhelming.

Recognising these common stressors can be the first step toward finding healthy ways to manage them, ultimately supporting better mental and emotional balance.