Stress comes in all shapes and sizes and can stem from just about any aspect of life, from major transitions to the countless little tasks that make up daily life.

Definitions of stress vary, but most include the idea of mental, physical, or emotional tension. When you feel stressed, you might also feel overwhelmed, have trouble relaxing or sleeping, or experience other symptoms of common mental health conditions such as anxiety or depression. 

Different things feel stressful to different people, but all of us have experienced life stress one way or another. In fact, stress can even be helpful; it might motivate you to achieve your goals or give you energy to complete a task.

But when stress becomes too frequent or intense, it can have negative consequences for your physical and mental health. So, finding ways to manage stress through self-care, integrative health, healthy diet, or talking with a therapist may be good options for stress relief.

Causes of stress

Stress stems from varied factors. The same 2020 study found:

• 64% of participants were stressed about money issues
• 64% experienced work stress  and concerns about job security
• 59% were significantly concerned by the nation’s social divisiveness and discrimination
• 68% of participants (all of whom were Americans) were stressed by the 2020 presidential election and the inflammatory political atmosphere, regardless of party affiliation

Symptoms of stress

Everyone reacts to stress differently, but the following are a few of the most common symptoms:

• Anxiety or worry: You may be frequently preoccupied, having negative thoughts, or find your thoughts racing.
• Feeling overwhelmed: Stress can make you feel like you're not able to manage all your life’s demands.
• Conflicts with friends, family, and colleagues: You may be irritable, and less patient with others.
• Physical symptoms: Stress often comes with physical symptoms including muscle tension, headaches, and digestive troubles.
• Difficulty sleeping: You might have trouble falling asleep which leads to not getting enough sleep or waking up feeling unrested.

Different types of stress

Stress comes in countless forms. Some common forms of stress include:

• Day-to-day stressors: Your packed schedule, your pinging phone, your endless to-do list: All these aspects of your life can contribute to overall daily stress.
• Relationship-related stress:  You might experience stress as a result of challenges in your relationships with friends, significant others, or stressful situations in your family life.
• Work-related stress: Work and career concerns are very common sources of long-term stress, from conflicts with coworkers or bosses to burnout  and work-life balance.
• Major life changes: Any big change is likely to come with some degree of stress whether it is a serious illness or singular traumatic event. Even a happy change like getting married or landing a dream job can raise the stress level.
• Stress related to discrimination: Individuals who are discriminated against based on race, ethnicity, culture, gender identity, sexual orientation, or disability often experience chronic stress as a result.
• Stress related to politics or current events: Since the 2016 election, and again in 2020, concern over the state of the country was a leading source of stress for Americans. News stories, world events, and even broad social issues like inequality can all be significant sources of personal stress.

• What to do if you’re stressed out

  If you’re looking for tools to manage or reduce stress in your life, consider the following options:

• Therapy: Find a therapist who can help you understand your situation and learn proven techniques for managing stress. Based upon their style and approach, you can benefit by learning to regulate your emotional response to stressful situations, understand how your body reacts to stressful events, and learn important stress relief techniques for greater well-being.
• Check-ups: Because stress can be related to medical conditions, it’s important to stay up to date with your medical appointments. Scheduling a check-up with your primary care doctor can help you rule out physical health conditions (blood pressure, heart disease, poor eating behaviors) that may contribute to your symptoms. Your doctor can also help you plan nutritional strategies for alleviating stress, like avoiding caffeine, and drinking alcohol, or eating a more balanced diet.
• Exercise: Some studies show that regular physical activity can decrease symptoms of anxiety, which often go along with stress. Tai Chi is an option for both mindfulness and exercise!
• Meditation or mindfulness practices.  You can experiment with meditation or other mindfulness practices through classes or apps that promote relaxation techniques and deep breathing to manage stress. Studies have shown that these practices can relieve stress and help reduce the symptoms of anxiety that may accompany stress. 
• Creative pursuits: Visual arts, performing arts, and creative writing can all be helpful ways to diffuse your body’s stress response and add fulfilling activities to your daily life.
• Nature: Studies suggest that spending time in a natural setting – even a city park – can have beneficial effects on individuals’ lower stress levels.