A BRIEF INTRODUCTION TO PRESSURE

(STRESS)

Types
There are different types of stress, which can all have effects on emotional and
physical health. Situations and events that cause stress, called stressors, can
occur once, briefly, or over a longer period.
The main types of stress include:
● Acute stress: Acute stress is immediate, short-lived stress responses triggered by
specific events or situations. Common scenarios that elicit acute stress include
public speaking, taking exams, or encountering sudden challenges at work or
home. Acute stress is normal and can even be motivating, but prolonged exposure
to acute stressors without effective coping skills can lead to negative health
effects.
● Chronic stress: Chronic stress is persistent, long-term stress that results from
ongoing challenges, pressures, and adversities in life. Common sources of chronic
stress include financial issues, job dissatisfaction, relationship problems, or
chronic health conditions. Chronic stress can have detrimental effects on physical
and mental health, increasing the risk of cardiovascular disease, depression,
anxiety, and immune system dysfunction.
● Eustress: Eustress is beneficial or positive stress that motivates and energizes
people to achieve goals, engage in challenging activities, and adapt to new
experiences. Unlike distress, which is harmful, eustress is associated with feelings
of excitement, anticipation, and fulfillment. Examples include starting a new job,
planning a wedding, and preparing for a competition. Eustress can enhance
resilience, promote personal growth, and contribute to overall well-being.

Symptoms
Symptoms of stress vary by types
- Acute stress ( taking exam, public speaking ): brain releases adrenaline →
shaky hands/ voice, dry mouth, sweating, heart beating → making people
unable to think wise
- Chronic stress ( only relatable symptoms )
+ Insomnia ( or sleeplessness ) → Cloudy thinking
+ Low in energy → Behavior changes ( more irritated >< carefree )
 + Change in appetite: dopamine-triggered diet: ex: sugary food
& alcohol & cigarette…( because the lateral habenula -
responsible for switching off the brain's reward response no
longer works )

Pros and cons

a/ Pros

- Time saving: Pressure can help people save time by motivating them to focus,
prioritize, and work efficiently to meet deadlines or achieve goals.
- Organize and focus our thoughts: When we are pressed for time, we quickly
toss aside irrelevant thoughts and concentrate on the tasks at hand.
- Bring out our potential energy: As the rush causes alarm, all of the power,
both internal and external, will join to generate energy.
- Strengthening our skills and enhancing performances: Doing more tasks,
activities, and exercises can boost our skills and endurance.

b/ Cons
- Physical health problems: Stress can weaken your immune system, making
you more susceptible to illness. It can also contribute to headaches, muscle
tension, upset stomach, high blood pressure, heart disease, stroke, and diabetes.
- Mental health problems: Stress can increase your risk of anxiety and
depression. It can also make it more difficult to cope with existing mental
health conditions.
- Behavioral problems: Stress can lead to unhealthy behaviors, such as
overeating, smoking, and drinking alcohol. It can also make it difficult to
concentrate and sleep.
- Relationship problems: Stress can take a toll on your relationships with your
family and friends. It can make you irritable and withdrawn.

Way to handle
● Breathe: Deeply inhale and exhale in 10 seconds. Researches have shown that
an acute breathing exercise can help us decrease stress hormone levels.
(There’s a lot of techniques and exercises you can save for yourselves .For me,
the technique of breathing that I have been taught in my yoga class works best.)
● Timetable: Create a logical timetable to manage your works and meet your
deadlines effectively. Avoid multitasking when your deadlines at the same
time.
● Stretch: Regularly stretch your body during your working/studying time. It
will help us relax our muscles, since stress cause our muscles to feel tense and
tight.
● Exercise
● Do whatever you like: drawing, listening to music, playing games, surfing the
Internet,…