Understanding Stress: Acute, Chronic, Recovery and Resilience

What the stress response is

Stress is the way your brain and body respond to a challenge or demand. When you are stressed, your body releases hormones (chemical messengers) that make you alert and ready to act. They can raise your blood pressure, heart rate and blood sugar. This is often called the "fight or flight" response. [1] The NCCIH describes the same pattern: heart rate, breathing rate and blood pressure go up, muscles tense and you sweat more. [2]

Two of the hormones involved are adrenaline and cortisol. [3] Cortisol is made by the adrenal glands, two small organs on top of the kidneys. [4] For what cortisol does and does not tell you, see Cortisol, "adrenal fatigue" and what the science supports.

Short-term and ongoing stress

Source for the table: [1]

NIMH adds that stress can be positive or negative: it may inspire you to meet a deadline, or it may cost you sleep. [5]

How ongoing stress can show up

Long-term stress "may contribute to or worsen" digestive disorders, headaches and sleep disorders, may worsen asthma, and has been linked to depression, anxiety and other mental illnesses. [2] MedlinePlus lists getting sick more often, stomach trouble, poor sleep, headaches and feeling sad, angry or easily upset. [1] It also notes that it is possible to get used to the symptoms of stress and not notice a problem. [1]

The NHS groups the signs into three kinds. [3]

• Physical: headaches or dizziness, muscle tension or pain, stomach problems, chest pain or a faster heartbeat.
• Mental: trouble concentrating or making decisions, feeling overwhelmed, constant worry, forgetfulness.
• Behavior: being irritable, sleeping or eating too much or too little, avoiding people or places, drinking or smoking more.

These signs are common and not specific. They do not prove stress is the cause, and some come from medical conditions. If you are worried about a symptom, do not self-diagnose; speak to a health professional. [6]

Recovery

The body has a counterpart to the stress response. The relaxation response slows the heart rate, lowers blood pressure and decreases oxygen use and levels of stress hormones. [2] Practices that aim to bring it on include breathing exercises, progressive muscle relaxation, guided imagery and others. [7] See Breathing exercises and Relaxation techniques.

Recovery also depends on the basics: sleep, regular movement, meals and time with people who support you. [5] NIMH adds that it may take trial and error to find what works for you. [5]

Resilience

Resilience means adapting and bouncing back during hard times. The NHS names several building blocks: emotional strength, taking control of what you can, a good social network and a positive outlook. [8] It also suggests that helping others, for example through volunteering or small daily favors, may make you more resilient. [8] These are practical NHS suggestions rather than trial results, so treat them as sensible habits, not guarantees.

When stress becomes something more

Ordinary stress usually goes away once the situation is resolved. Anxiety is the body's reaction to stress and can continue when there is no current threat. [5] If the symptoms interfere with your daily life, cause you to avoid things or seem to be always present, NIMH says you may be at risk for an anxiety disorder. [5] See Stress, anxiety, burnout and depression: how they differ.