The Psychological Impact of Stress

Stress is a natural response to challenges or changes in our environment. However, not all stress is the same, Joshi noted.

"Good stress, also known as eustress, gives us just the right push we need to work toward our goals. Preparing better for these goals helps us feel motivated and inspired," she explained. "Good stress can be beneficial for individuals as it helps them focus their energy, enhance their performance and increase their motivation."

For example, stress before an important exam or job interview can increase alertness and sharpen cognitive function, leading to better performance.

However, Joshi said bad stress, or distress, can be harmful to a person's health and well-being. Chronic stress defined by long-term and repeated exposure to stressors can have negative effects such as anxiety, depression, poor concentration, decreased performance and even physical health problems, like high blood pressure and heart disease.

Elena Touroni, a consultant psychologist and co-founder of the Chelsea Psychology Clinic in Central London, said stress levels are a fine balance.

"We don't want to overwhelm ourselves with stress, but we also don't want none at all," she said. "The right amount of stress propels us into action and helps us grow and build resilience. However, chronic, high levels of stress can have a very damaging impact on us both mentally and physically."

When you experience stress, a part of the brain called the amygdala which deals with emotional processing sends a distress signal to the hypothalamus. The hypothalamus essentially your central control system then communicates with your body through the sympathetic nervous system, putting it into "fight or flight" mode. This involves your adrenal glands pumping out hormones such as epinephrine (adrenaline), which causes your heart to beat faster than normal, pushing blood to the vital organs.

A whole chain reaction of events leads the body to increase the heart rate, increase the uptake of oxygen and heighten the senses.

Finally, the hormone cortisol is released, increasing glucose in the bloodstream and suppressing nonessential bodily functions (like digestion) during the fight or flight response. Once the stress is over, the hormone levels usually return to normal.

However, Touroni explained that the buildup of cortisol levels can end up having negative effects, such as impairing the brain's ability to function and shrinking the prefrontal area, which is responsible for learning and memory. At the same time, she added, it can increase the size of the amygdala, the part of the brain that is associated with fear. Over time, this can create a vicious cycle.

Long-term stress and overexposure to cortisol can lead to psychological symptoms such as:

• Anxiety
• Concentration problems
• Depression
• Irritability
• Low sex drive
• Memory problems
• Mood swings
• Sleep problems

Joshi noted these mental health symptoms can then lead to behavior changes such as social withdrawal, substance abuse and eating disorders.

The psychological impact of stress can be as damaging as the physical impact. And women and men don't always experience it in the same way.

Psychological problems caused by stress can affect both women and men, but the specific types of problems and how they manifest can differ between the genders.

"For example, studies have shown that women are more likely to experience anxiety and depression in response to stress, whereas men are more likely to experience anger and aggression," Joshi said.

Additionally, men may be more likely to turn to substance abuse as a way of coping with stress.

Joshi noted the reasons for these gender differences are complex and influenced by a variety of factors, such as biological differences, societal expectations and norms, and individual experiences and coping strategies.

"However, it is important to note that these differences are not absolute, and individuals of all genders can experience a wide range of psychological problems in response to stress," she added.

The triggers for stress and the way we cope with stress are different for women and men. Women usually perceive family, relationships and health-related concerns as sources of stress. In contrast, men attribute stress to finance, work and relationship conflicts.

When it comes to coping with stress, Joshi explained that men display the fight or flight response and can be more emotionally inhibited than women. Women can resort to the "tend and befriend" coping style, often using emotional coping strategies.

Stress can have severe effects on your long-term mental and physical health so it's vital to acknowledge any signs and symptoms, while considering the ways to deal with it.

Alexis Powell-Howard, psychotherapist, TEDx speaker and managing director at Fortis Therapy & Training in Lincolnshire, England, said clear and open communication is always key when you are suffering or need help with stress. Her top tips were as follows:

• Talk to people around you so they understand what is going on and what you're going through with your stress levels.
• Go through the plates you're spinning and discuss the help they might be able to give you to lighten the load.
• When having these discussions, choose your timing and language carefully to avoid even more stress.
• If you're in conflict with someone, avoid discussing the matter in an already stressful situation, frame your language carefully so they don't become defensive and take ownership of your responsibility in the situation so other parties know you aren't making it one-sided.
• If things become heated, remove yourself from the situation and return to the discussion another time when things have calmed down.

Finally, Powell-Howard recommended that if talking to people around you about your mental health or current stress level makes you feel uncomfortable, try approaching it more broadly.

"Ask others how they're feeling, what plates they are spinning or what stress they're currently going through," she said. "This opens the door to the conversation without the focus on your own experiences."