Recognizing and Managing Stress
What Is Stress and How Does It Show Up?
Stress presents itself in many ways. It may show up as headaches, pressure between the shoulder blades, fatigue, insomnia, or irritability. Stress is the body’s reaction to a situation; because stress responses are unique to individuals, stress management must also be personalized. In 2024, 53% of adults reported stress as being a significant factor affecting mental health.
The Four Types of Stress
Four types of stress are present throughout a person’s lifespan.
Eustress: Positive Stress
Eustress is a positive type of stress that typically leads to enhanced performance. Situations that lead to eustress include getting married, having a baby, getting promoted, getting a job interview, or graduating.
Distress: Negative Stress
Distress leads to negative reactions and includes situations such as a divorce, punishment, injury, financial problems, or work difficulties.
Chronic Stress
The final type of stress is chronic stress. This stress is caused by daily living and can include bills, kids, or a job. People tend to ignore chronic stress, which can lead to declining physical and mental health.
How can you recognize when you are stressed?
Look for Patterns in Your Data
Once you have tracked your stress responses, look for patterns in your data.
Do certain feelings or reactions happen around the same time each day? When a specific person or group of people are around? When specific topics come up?
Ask Others What They Notice
Talk to others around you to see if they notice changes in your behavior to help you discover situations that trigger your stress.
To help manage your stress, follow these steps outlined by Born This Way Foundation:
- Recognize your stress. Pay attention to what you are feeling and how it is affecting you. This is the first step to being able to resolve the stress.
- Talk about it with someone you trust or who knows you and the challenges you are facing.
- Think about what helps you cope. Remember what helped the last time you were in a stressful situation and focus on what helped then.
- Keep your cool and find time to relax. Take a few extra deep breaths to find your calm.
- Do what you love. Listen to music, read a book, paint a painting, take photographs, tie flies. Doing whatever you enjoy most can help you through a stressful situation.
- Remember that stress is temporary. Situations that are stressful may seem to go on forever, but remember, the intensity of the stressful situation will pass with time.
- Get moving. Any form of exercise can help reduce your stress level and give you a new perspective. Get outdoors and take a walk, run, or bike ride. Go for a swim in the local pool or do yoga in the backyard.
- Help others. Focusing your attention on others can sometimes help you put things in perspective.
- Establish a routine to take care of yourself. Stick to a sleep schedule, regular mealtimes, and routine exercise.
- Do not use alcohol or drugs. While they may make you feel better in the moment, these substances will ultimately make you feel worse and increase your stress level.
Resources
- American Psychiatric Association. (2024, May 1). American adults express increasing anxiousness in annual poll; stress and Sleep Are Key Factors Imp. Psychiatry.org – American Adults Express Increasing Anxiousness in Annual Poll; Stress and Sleep are Key Factors Imp. https://www.psychiatry.org/news-room/news-releases/annual-poll-adults-express-increasing-anxiousness
- Born This Way Foundation. (2024, March 25). https://bornthisway.foundation/
- What is stress?. The American Institute of Stress. (2025, January 21). https://www.stress.org/what-is-stress/
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