Written by Ian Alvarez Herrera (Psychologist, specialized in Cognitive Behavioural Therapy, Psychoeducation and Neuroscience)
Art by Valentina Taraborelli

Have you ever felt too stressed to eat before an exam? Maybe you even experienced nausea. Have you ever snapped at a colleague or loved one, only to realize afterward that your reaction could have been more composed? Or perhaps you’ve noticed your eyelid twitching for no apparent reason? If any of these experiences sound familiar, you’re not alone. Like millions of people worldwide, you may be feeling the effects of stress.

What is Stress?

Stress is a word we hear constantly in today’s fast-paced world, but its true meaning is often overlooked. Many people think of stress only as emotional strain, when in reality, it is a complex physiological response that affects both mind and body. As with many popularized concepts, its meaning has become diluted over time. People use the word to describe vastly different experiences, making it crucial to establish a clear definition.  

According to the World Health Organization, stress is “a state of worry or mental tension caused by a difficult situation”. Whether it stems from work pressures, personal challenges, or major life transitions, stress can impact both mental and physical health.

While stress is subjective—what one person finds stressful, another might not—there are objective factors that influence stress levels. These include:

• Physiological indicators: Increased heart rate, temperature changes, or elevated cortisol levels.
• Life circumstances: Job-related stress, financial concerns, crises, or significant transitions like changing careers, losing a loved one, or navigating adulthood.

Whether it stems from work pressures, personal challenges, or major life transitions, stress can impact both mental and physical health.

On the other hand, subjective factors include our thoughts and emotional responses to situations. These perceptions can either amplify or reduce stress. For instance, a promotion may be exciting for some but overwhelming for others due to increased responsibilities.

Although stress is a natural response designed to help us adapt to challenges, it should be temporary, typically lasting only a few minutes to a few hours. Once the stressor is resolved, the body’s physiological and psychological responses should return to baseline. However, when stress becomes chronic, it can take a serious toll on health.

The Impact of Chronic Stress

Prolonged stress has been shown to negatively affect multiple bodily systems:

• Brain function: Changes in brain structure and neural pathways can impair memory, learning, and concentration.
• Weakened immune system: Increased susceptibility to illness and infections.
• Physical symptoms: Headaches, migraines, muscle tension, teeth grinding, nausea, and digestive issues.
• Cardiovascular health: Higher risk of hypertension, heart disease, and stroke.
• Mental health: Increased anxiety, depression, reduced libido, and emotional instability.

Although stress is a natural response designed to help us adapt to challenges, it should be temporary, typically lasting only a few minutes to a few hours.

Proven Strategies for Managing Stress

The good news is that effective strategies exist to help manage stress. One of the most well-researched methods is Cognitive Behavioral Therapy (CBT), a structured, goal-oriented approach based on the idea that thoughts, feelings, and behaviors are interconnected. By identifying and modifying negative thinking patterns, CBT can help people develop healthier ways of responding to stress.

To prevent stress from becoming overwhelming, it’s essential to adopt effective coping strategies. Here are some evidence-based techniques that can be incorporated into daily life to improve stress management and overall well-being:

1. Reframe Negative Thoughts

Negative thinking can become a default mindset, fueling stress. Try identifying cognitive distortions—such as catastrophizing or all-or-nothing thinking—and challenge them by asking: Is this thought based on facts or assumptions? Reframing your perspective can significantly reduce stress.

2. Use Problem-Solving Techniques

When faced with a stressor, break it down:

• Identify the problem clearly.
• Brainstorm possible solutions.
• Evaluate each option and choose the best course of action.

Taking a structured approach can make overwhelming situations feel more manageable.

3. Practice Acceptance and Commitment

Some things in life are beyond our control, such as unexpected job loss, the death of a loved one, or natural disasters, and certain thoughts will inevitably arise in response to these stressful situations. Acknowledging these realities while continuing to work toward your goals can help reduce frustration and improve emotional resilience.

Consistently practicing stress management techniques can help build resilience and improve overall well-being, making it easier to navigate life’s challenges effectively.

4. Engage in Mindfulness Practices

Mindfulness helps you anchor in the present moment, reducing rumination and negative thought loops. Practices such as mindful breathing, meditation, and body scanning can help cultivate a sense of calm and awareness.

5. Try Relaxation Techniques

Relaxation techniques work by activating the body’s natural relaxation response, helping to lower cortisol levels and reduce tension. Simple relaxation techniques can be highly effective in easing stress. Consider:

• Deep breathing exercises to regulate your nervous system.
• Progressive muscle relaxation to release physical tension.
• Visualization techniques to create a mental escape from stress.
• Engaging in enjoyable activities like listening to music, reading, or spending time in nature.

Final Thoughts

Stress is an inevitable part of life, but it doesn’t have to control your health and happiness. Consistently practicing stress management techniques can help build resilience and improve overall well-being, making it easier to navigate life’s challenges effectively.

If stress is significantly impacting your daily life, seeking professional support from a therapist or counselor can provide additional guidance and relief.