Stress Management
According the World Health Organization (2023), stress is a natural human response to challenging situations, experienced by everyone, and while it can cause worry or mental tension, how we respond to it greatly impacts our overall well-being. For further context the American Psychological Association (2018), stress can manifest through symptoms such as palpitations, sweating, dry mouth, shortness of breath, fidgeting, rapid speech, heightened negative emotions, and prolonged fatigue. By triggering these mind–body changes, it directly impacts mental and physical health, contributing to disorders and reducing overall quality of life. In today’s fast paced world stress management is important in order to gain control over your physical, mental and emotional well being. Stress is inevitable and when it is not addressed can lead to various mental health concerns.
Understanding Stress and Its Effects
Types of Stress:
- Acute Stress is the most common, it typically does not last long it is contingent up the situation.
- Episodic Acute Stress occurs when acute stress happens consistently, leaving one to feel overwhelmed.
- Chronic Stress lasts for a long period of time, making it harder to manage leading to health issues.
Stress vs. Mental Health
When stress becomes chronic it has the capacity to lead to various mental health concerns. According to the Red Cross Canada (2020), ongoing stress may develop into more serious concerns such as anxiety, depression, or burnout. The psychological impact of stress affects both the mind and the body.
Causes & Risk Factors
Everyone’s experience of stress will be different as it is part of life. However, the intensity, frequency, and duration of stress vary from person to person. Several factors can intensify the experience of stress, which include:
- Professional Pressures
- Relationships
- Illness
- Grief
- Divorce
- Academics
- Unemployment
- Financial Issues
- Major Life Changes
Signs & Symptoms of Stress
When looking at The Centre for Addiction and Mental Health (2025), stress shows up in different ways, and it can affect how we think, feel, behave, and even how our body functions. Sometimes the signs are subtle, and other times they can feel overwhelming.
- Cognitive signs: Trouble focusing, forgetfulness, constant worrying, negative thoughts, or difficulty making decisions.
- Emotional signs: Mood swings, irritability, low motivation, anxiety, sadness, guilt, or feeling restless and unable to relax.
- Physical signs: Headaches, muscle tension, stomach issues, nausea, fatigue, rapid heartbeat, or high blood pressure.
- Behavioural signs: Changes in sleep or eating habits, withdrawing from others, nervous habits (like nail biting), turning to caffeine, alcohol, or smoking more, and struggling with responsibilities or productivity.
Effective Stress Management Techniques
The American Psychological Association (2024), mentions eleven healthy ways to handle life’s stressors;
1. Evaluate and Adjust Stressors: Identify whether you can change the situation causing stress. This might mean letting go of certain responsibilities, easing unrealistic standards, or reaching out for support.
2. Build a Support Network: Having strong social connections boosts resilience to stress. Reach out to people who can support you in different ways—some may offer a listening ear and empathy, while others can provide practical solutions and assistance.
3. Prioritize Nutrition: Stress hormones like adrenaline and cortisol affect digestion—short-term stress may suppress appetite, while chronic stress often triggers
cravings for sugar and fat.
4. Release Muscle Tension: Stress often causes tight muscles, leading to headaches, aches, and fatigue—relieve it with stretching, massage, or a warm bath.
5. Practice Mindfulness: Research shows that even short mindfulness meditation sessions can effectively reduce stress and anxiety.
6. Prioritize Sleep: Stress can disrupt rest, while poor sleep further harms mood and focus—protecting your sleep is key to managing both.
7. Stay Active: Regular movement improves sleep, eases stress, and helps counter its negative effects, including those on the immune system.
8. Spend Time in Nature: Research from around the world shows that being in green spaces can boost mood and reduce stress.
9. Make Time for Joy: When stress builds, leisure is often the first thing to go—but maintaining enjoyable activities, even in small doses, helps restore balance and well-being.
10. Shift Your Perspective: Cognitive Behavioral Therapy (CBT) shows that changing how we think can ease stress and anxiety, since our thoughts shape our emotions and behaviors.
11. Reach Out for Support: If stress feels unmanageable, a psychologist or mental health professional can provide guidance and strategies to help you cope effectively.
When to Seek Professional Help
It’s time to consider professional support if stress starts to interfere with daily life or your well-being. Signs include persistent anxiety, difficulty sleeping, mood swings, exhaustion, or feeling unable to cope despite trying self-care strategies. A mental health professional can help you identify stress triggers, develop personalized coping strategies, and prevent stress from leading to more serious issues like anxiety, depression, or burnout. Seeking help early can protect both your mental and physical health. Here at Vaughan counselling and psychotherapy we have psychotherapists like Elisa, Gisalle and Alessia that can help address stress management.
References
American Psychological Association. (2024). Healthy ways to handle life’s stressors. https://www.apa.org/topics/stress/tips
American Psychological Association. (2025). Stress. In APA Dictionary of Psychology. https://dictionary.apa.org/stress
Centre for Addiction and Mental Health. (2025). Stress. https://www.camh.ca/en/health- info/mental-illness-and-addiction-index/stress
Racine, V. (2020). The impact of stress on your mental health. Canadian Red Cross. https://www.redcross.ca/blog/2020/10/the-impact-of-stress-on-your-mental-health
World Health Organization. (2023). Stress. https://www.who.int/news-room/questions-and- answers/item/stress
