# data[].attributes.body
Physical can impact stress by having an upset stomach, chest pain, panic attacks, and anxiety

# data[].attributes.attachment_link.readable_text
You're going to have some stress in your life -- we all do, and it's normal. One of the best things you can do for your health is manage that stress, even when you can't control the source of it.

Some stress can be good. It can be a challenge that keeps us alert, motivated, and ready to avoid danger. But too much stress can make us sick. And it can bring on or worsen certain symptoms or diseases, research shows.

If you're constantly under stress, you can have physical symptoms, such as headaches, an upset stomach, high blood pressure, chest pain, and problems with sex and sleep.

Stress can also lead to emotional problems, depression, panic attacks, or other forms of anxiety and worry.

It's not just the stress itself that's the problem. It's how you respond to it.

For instance, if you smoke, use drugs, overeat, gamble, spend too much, or have risky sex, that's going to cause more problems.

If you think that the way you're handling life's stress is taking a toll on your physical health, talk to your doctor so you can start making changes that will be good for your body and your mind.

# data[].attributes.attachment_link.title
How Stress, Anxiety, and Depression Affect Your Health

# data[].attributes.attachment_link.description
You're going to have some stress in your life -- we all do, and it's normal. One of the best things you can do for your health is manage that stress, even when you can't control the source of it. Some stress can be good.

# data[].attributes.body
Stress has a psychological impact that can manifest as irritability or aggression, a feeling of loss of control, insomnia, fatigue or exhaustion, sadness or tears, concentration or memory problems, or more.

Continued stress can lead to other problems, such as depression, anxiety or burnout. Good stress management improves your quality of life and mental health.

# data[].attributes.attachment_link.readable_text
By Vanessa Racine, social medias coordinator

Please visit our COVID‑19 resource page for the most current information about Red Cross programs, services and tips.

In today's society, many things can be a source of stress. So how can you limit the impacts of stress on your physical and mental health?

The Canadian Mental Health Association estimates that 1 in 5 Canadians will experience a mental health crisis or be diagnosed with a mental illness. By age 40, that ratio increases to every 1 in 2 Canadians.

What is stress?

Stress is a reaction to change or to situations that we perceive to be threatening. It can be associated with positive experiences (marriage, a birth, etc.) or negative experiences (financial worries, job loss, death of a loved one, etc.).

It's important to recognize that the way you feel about a situation plays an important role in triggering stress. A situation that is stressful for one person might not be for another, and vice versa. The causes and intensity of stress involve some individual variability.

How does stress affect mental health?

Stress has a psychological impact that can manifest as irritability or aggression, a feeling of loss of control, insomnia, fatigue or exhaustion, sadness or tears, concentration or memory problems, or more.

Continued stress can lead to other problems, such as depression, anxiety or burnout. Good stress management improves your quality of life and mental health.

How does stress affect physical health?

Stress not only affects your mental health, but also your physical health. For example, it can cause increased blood pressure and a higher risk of heart disease, gastrointestinal problems (diarrhea, heartburn, stomach ulcers, etc.), headaches, and back or neck pain. It can also lead to unhealthy behaviours and addictions.

How can I better manage my stress?

The first step in managing stress is finding its cause. Once you have that information in hand, you can look for ways to reduce it. For example, you could end a relationship that brings you more stress than joy, or delegate some tasks to your colleagues.

Since stress is a matter of perception, it can be beneficial to work on the way you view things and learn to downplay various situations. By accepting that it isn't always possible to control some aspects of these situations, you can focus on taking concrete action. Help from a specialist may be useful to reframe the way you see stressful situations.

What are some effective stress management techniques?

To keep your stress in check, it can also be useful to participate in activities or try relaxation techniques. Here are some examples of activities and techniques that have been proven effective.

Hobbies. Discover a new pastime or take part in an activity that you enjoy.
Physical activity. It has countless benefits for your health and wellbeing that go beyond better stress management.

Yoga, breathing exercises and meditation. All these techniques are highly effective for managing stress.
Visualization. Visualization techniques tap into your ability to form positive mental images.
Massage therapy. Many types of massages exist, and some have a particular focus on relaxation.

Stress is a part of modern life and is a normal reaction to change. To limit the harmful effects of stress on your mental or physical health, it's important to learn to live a healthy lifestyle, and if needed, to not hesitate to ask loved ones or health professionals for help. Doing so will make you more likely to stay zen!

To learn more about mental health, check out our online psychological first aid courses.

Related stories:

# data[].attributes.attachment_link.title
The impacts of stress on your mental health

# data[].attributes.attachment_link.description
In today's society, many things can be a source of stress. So how can you limit the impacts of stress on your physical and mental health? Here's more on how stress affects our mental and physical health as well as tips on managing your stress:

# data[].attributes.body
Stress can have a range of emotional effects on the individual. These can include feeling angry, anxious, depressed, moody, and isolated.

# data[].attributes.attachment_link.title
how can emotional health affect stress - Bing

# data[].attributes.attachment_link.description
Intelligent search from Bing makes it easier to quickly find what you’re looking for and rewards you.

# data[].attributes.body
Stress arising from threats to social safety is most likely to affect biological outcomes.

By altering how we perceive social situations, we can reshape our biology.

The connection between our psychology, the brain, and the immune system has evolutionary advantages.

# data[].attributes.attachment_link.title
Social Stress Can Change Our Gene Expression

# data[].attributes.attachment_link.description
Our social interactions can help or harm our health. Insights into the biology of stress from a psycho-neuro-immunological lens offer strategies for a resilient stress response.

# data[].attributes.body
Mood swings, no appetite, and feeling sad and angry

# data[].attributes.headline
What are some examples of Depression in teens 

# data[].attributes.subject
What are some examples of Depression in teens 

# data[].attributes.body
Sudden abandonment of once-beloved activities. Spending the majority of their time alone, and Neglecting friends or a romantic partner

# data[].attributes.attachment_link.title
What are some examples of Depression in teens - Bing

# data[].attributes.attachment_link.description
Intelligent search from Bing makes it easier to quickly find what you’re looking for and rewards you.

# data[].attributes.headline
What are some warning signs of Suicide? 

# data[].attributes.subject
What are some warning signs of Suicide? 

# data[].attributes.body
Wanting to die, Great guilt or shame, and being a burden to others

# data[].attributes.attachment_link.provider_name
National Institute of Mental Health (NIMH)

# data[].attributes.attachment_link.description
This infographic presents behaviors and feelings that may be warning signs that someone is thinking about suicide.

# data[].attributes.headline
Where can I get help if I have Suicidal thoughts?  

# data[].attributes.subject
Where can I get help if I have Suicidal thoughts?  

# data[].attributes.body
Go to a guardian or parent

# data[].attributes.attachment_link.readable_text
Veterans, Service Members, and their Loved Ones

Veterans, active service members, and their loved ones can reach the Veterans Crisis Line (VCL) 24/7/365 by calling 988 and pressing 1, texting 838255 or chatting. Learn more about the VCL.

Spanish-Speakers

988 Lifeline voice, text, and chat options are offered in Spanish. To call a Spanish-speaking counselor, dial 988 and then press 2. To text with a Spanish-speaking counselor, text AYUDA to 988. To chat with a Spanish-speaking counselor, please start a chat in Spanish.

Español (Spanish)

Los servicios de llamada, texto, y chat de 988 Lifeline se ofrecen en español. Para comunicarse con un consejero que habla español, marque 988 y luego presione 2. Para enviar un mensaje de texto a un consejero que habla español, envié la palabra AYUDA al 988. Para chatear con un consejero que habla español, por favor inicia un chat en español.

LGBTQI+ Youth and Young Adults

LGBTQI+ people under 25 can access 24/7/365 LGBTQI+ support via 988 chat or by text by typing PRIDE. You will be asked if you want to opt-in to this support before you are connected to a counselor. People can also call 988 and press 3 to be connected to LGBTQI+ services.

Deaf and Hard-of-Hearing People

Deaf and Hard of Hearing people have 24/7/365 access to 988 Videophone, which can be accessed by clicking on ASL Now.

24/7 free, confidential mental health hotline that connects individuals in need of support with counselors across the United States and its territories. People do not have to be suicidal to call. Reasons to call include: substance use disorder, economic worries, relationships, culture and identity, illness, intimate partner violence, depression, mental and physical illness, and loneliness.

988 Lifeline ofrece servicios gratuitos en español 24/7, y no es necesario hablar inglés si necesita ayuda.

For TTY Users: Use your preferred relay service or dial 711 then 988.

988 Videophone for Deaf/HoH American Sign Language Users: ASL Now

Veterans in crisis and their families and friends can be connected with qualified Department of Veterans Affairs responders through a confidential toll-free hotline, online chat, or text by calling 988 and pressing 1.

National, U.S.-based crisis counseling and support crisis line for people experiencing emotional distress related to natural or human-caused disasters.

Some who may benefit include people affected by disaster, friends and family of those affected by disaster, and disaster recovery workers. For Deaf or Hard of Hearing ASL Callers: To connect directly to a DDH crisis worker fluent in American Sign Language, click the "ASL Now" button above or call 1-800-985-5990 from your videophone. ASL support is available 24/7.

1. Call or Text 1-800-985-5990

2. DDH Videophone for Deaf/HoH American Sign Language Users: ASL Now

If you're in emotional distress there are options available to help you cope. You can also contact the 988 Lifeline at any time to connect with someone and get...

If someone you know is struggling emotionally or having a hard time, you can be the difference in getting them the help they need. It's important to take care...

# data[].attributes.attachment_link.description
Using The 988 Lifeline is free. When you call, text, or chat the 988 Lifeline, your conversation is confidential. The 988 Lifeline provides you judgment-free care. Talking with someone can help save...

# data[].attributes.body
1.Not doing something in time

2. Messy room

3.Being mad at someone

4.Not enough time or running out of time

5.Being behind on work/homework

# data[].attributes.body
Stress is the natural reaction your body has when changes or challenges occur. It can result in many different physical, emotional and behavioral responses.

# data[].attributes.attachment_link.readable_text
Stress can cause physical, psychological or behavioral symptoms.

How does stress affect the body?

Your body's autonomic nervous system controls your heart rate, breathing, vision changes and more. Its built-in stress response - the " fight-or-flight response " - helps your body face stressful situations.

When you have long-term (chronic) stress, continued activation of the stress response causes wear and tear on your body. You may develop stress symptoms that are physical, psychological or behavioral.

Physical symptoms

Physical symptoms of stress may include:

Aches and pains.

Chest pain or a feeling like your heart is racing.

Exhaustion or trouble sleeping.

Headaches, dizziness or shaking.

High blood pressure (hypertension).

Muscle tension or jaw clenching.

Stomach or digestive problems.

Trouble having sex.

Weakened immune system.

Psychological symptoms

Stress can lead to emotional and mental (psychological) symptoms, like:

Behavioral symptoms

Often, people with chronic stress try different things to cope. And some of those things are habit-forming and can have an impact on your health. These may include:

Stress rash

Stress rashes often appear as pink or discolored, raised bumps called hives. Hives are welts that can develop and swell on the surface of your skin. They can itch, burn and even hurt. Hives are usually an allergic reaction to something, like certain kinds of foods, fabrics or chemicals. But sometimes, stress can trigger an outbreak.

Stress rashes are more common in women and people assigned female at birth (AFAB) than men and people assigned male at birth (AMAB), and they affect people in their 20s, 30s and 40s most often. But they can also affect anyone. Like other kinds of hives, you can try treating them with an antihistamine. But it's also important to manage your stress.

What causes stress?

Stress is how your body reacts to a change or challenge, and many different things can lead to it. Stressors can also be positive or negative. For instance, getting a new job or losing a job can both cause stress. Other causes of stress include:

An illness or death of a loved one.

Marriage, separation or divorce.

Financial issues.

Moving to a new house.

Going on vacation.

Having a baby.

Retiring.

Stress can also be acute, meaning short term. Causes of acute stress may include everyday stressors, like:

Studying for a big test.

Getting ready for a work presentation.

Having an argument with a friend or loved one.

Needing to get a lot completed in a short amount of time.

Experiencing many small problems all at once, like getting in a traffic jam, spilling coffee all over yourself and running late.

What are the complications of stress?

Chronic stress can lead to many long-term health issues affecting your:

Immune system (like arthritis, fibromyalgia and psoriasis).

Digestive system (like weight gain or loss, ulcers and irritable bowel syndrome).

Cardiovascular system (like high blood pressure, increased heart rate and heart palpitations).

Reproductive system (like infections, polycystic ovarian syndrome and infertility).

Stress can also put you at a higher risk of developing a mental health condition, like depression or anxiety. If you're feeling severely stressed and/or thinking about hurting yourself, call or text 988 to reach the 988 Suicide & Crisis Lifeline.

How is stress diagnosed?

Stress is subjective - not measurable with tests. Only the person experiencing it can determine whether it's present and how severe it feels. A healthcare provider may use questionnaires to understand your stress and how it affects your life.

If you have chronic stress, your healthcare provider can evaluate symptoms that result from stress. For example, they can diagnose and treat high blood pressure.

# data[].attributes.attachment_link.description
Stress is a natural human reaction. When you experience changes or challenges (stressors), your body produces physical and mental responses. That's stress.

# data[].attributes.headline
refers to the physiological reaction that occurs when in the presence of something mentally or physically terrifying. This response is triggered by the release of hormones that prepare your body to either stay and deal with a threat or to run away to safety.

# data[].attributes.subject
refers to the physiological reaction that occurs when in the presence of something mentally or physically terrifying. This response is triggered by the release of hormones that prepare your body to either stay and deal with a threat or to run away to safety.

# data[].attributes.attachment_link.readable_text
The fight-or-flight response, also known as the acute stress response, refers to the physiological reaction that occurs when in the presence of something mentally or physically terrifying. This response is triggered by the release of hormones that prepare your body to either stay and deal with a threat or to run away to safety.

The three stages of fight-or-flight are:

The alarm stage: During this stage, the central nervous system is ramped up, preparing your body to fight or flee.

The resistance stage: This is the stage in which the body attempts to normalize and recover from the initial elevated fight-or-flight response.

The exhaustion stage: If the first two stages occur repeatedly over time, such as when under chronic stress, this can cause the body to feel exhausted and begin to break down.

Evolution of the Fight-or-Flight Response

The term "fight-or-flight" represents the choices our ancient ancestors had when faced with danger in their environment: to either fight or flee. In either case, the physiological and psychological response to stress prepares the body to react to the danger.

In the 1920s, American physiologist Walter Cannon was the first to describe the fight-or-flight response. Cannon realized that a chain of rapidly occurring reactions inside the body helped to mobilize the body's resources to deal with threatening circumstances.

Today, the fight-or-flight response is recognized as part of the first stage of Hans Selye's general adaptation syndrome, a theory describing the stress response.

What Happens During the Fight-or-Flight Response

In response to acute stress, the body's sympathetic nervous system is activated by the sudden release of hormones. Fight-or-flight response hormones include adrenocorticotropic hormone and corticotropin-releasing hormone.

These hormones cause the sympathetic nervous system to stimulate the pituitary gland and adrenal glands. This triggers the release of catecholamines, including adrenaline, noradrenaline, and cortisol.

This chain of reactions results in an increased heart rate, blood pressure, and breathing rate. Your body can stay in fight-or-flight for 20 to 60 minutes after the threat is gone, which is how long it takes for the parasympathetic nervous system to return it to pre-arousal levels.

The sympathetic nervous system promotes the fight-or-flight response while the parasympathetic nervous system helps calm the body once the threat is gone.

Physical Signs of a Fight-or-Flight Response

Physical signs that can indicate that your fight-or-flight response has kicked in include:

Dilated pupils: In times of danger, the body prepares itself to become more aware of its surroundings. Dilation of the pupils allows more light into the eyes, resulting in better vision of your surrounding area.

Pale or flushed skin: During fight-or-flight, blood flow to the surface areas of the body is reduced while flow to the muscles, brain, legs, and arms is increased. Paleness or alternating between a pale and flushed face as blood rushes to the head and brain is common. The body's blood clotting ability also increases to prevent excess blood loss in the event of injury.

Rapid heart rate and breathing: Heartbeat and respiration rate increase to provide the body with the energy and oxygen needed to fuel a rapid response to danger.

Trembling:The muscles tense and become primed for action, which can cause trembling or shaking.

You can probably think of a time when you experienced the fight-or-flight response. When faced with something frightening, you can feel your heartbeat quicken, you may start breathing faster, and your entire body becomes tense and ready to take action.

Impact of the Fight-or-Flight Response

There are both benefits and drawbacks to the fight-or-flight response.

Benefits of Fight-or-Flight

The fight-or-flight response plays a critical role in how we deal with stress and danger in our environment. When we are under threat, the response prepares the body to either fight or flee. By priming your body for action, you are better prepared to perform under pressure.

The stress created by the situation can actually be helpful, making it more likely that you will cope effectively with the threat. This type of stress can help you perform better in situations where you are under pressure to do well, such as at work or school.

Some experts suggest that the flight-or-flight response may even provide benefits when the urge to fight others in an attempt to harm them is, instead, transformed into the urge to fight to protect them. This may be beneficial when the fight-or-flight response is triggered by negative emotions such as anger and fear.

And in cases where the threat is life-threatening, the fight-or-flight response plays a critical role in your survival. By gearing you up to fight or flee, the fight-or-flight response makes it more likely that you will survive the danger.

Drawbacks of Fight-or-Flight

While the fight-or-flight response happens automatically, that doesn't mean that it is always accurate. Sometimes we respond in this way even when there is no real threat.

This is because the fight-or-flight response can be triggered by both real and imaginary threats. Phobias are good examples of how the fight-or-flight response might be falsely triggered in the face of a perceived threat.

Constantly being in a state of fight-or-flight, such as when facing repeated stressors, can also be harmful to your health. Chronic stress can increase your risk of:

Is Anxiety a Fight-or-Flight Response?

Some research indicates that the body's desire to fight or flee can increase a person's risk of developing an anxiety disorder, making them more vulnerable to this type of mental health condition.

Examples of the Fight-or-Flight Response

The fight-or-flight response can happen in the face of imminent physical danger, such as when encountering a growling dog during your morning jog. It can also be the result of a psychological threat, such as preparing to give a big presentation at school or work.

Another example of the flight-or-fight response is if a person who is terrified of heights has to go to the top floor of a skyscraper to attend a meeting. Their body might go on high alert, with their heartbeat and respiration rate increasing. If the response is severe, it can lead to a panic attack.

How to Calm a Fight-or-Flight Response

Understanding the body's natural fight-or-flight response is one way to help cope with such situations. When you notice that you are becoming tense, you can start looking for ways to calm down and relax your body.

Ways to calm the fight-or-flight response include:

Psychology and the Fight-or-Flight Response

The stress response is one of the major topics studied in the rapidly-growing field of health psychology. Health psychologists are interested in helping people find ways to combat stress and live healthier, more productive lives.

By learning more about the fight-or-flight response, psychologists can help people explore new ways to deal with their natural reactions to stress.

Additional Reading

# data[].attributes.attachment_link.title
The Fight-or-Flight Response Prepares Your Body to Take Action

# data[].attributes.attachment_link.description
Fight-or-flight is a physiological reaction that prepares our bodies to stay and fight or to flee. Learn what happens during a fight-or-flight response and why.

# data[].attributes.attachment_link.readable_text
Posted January 18, 2021

Stress is a natural part of our modern lives. Bills come every month, kids' activities are year-round and work never seems to slow down. A little bit of stress is inevitable, but oftentimes that's a good thing.

Stress helps you meet your daily challenges and motivates you to reach your goals, ultimately making you a smarter, happier and healthier person. That's right. Good stress is vital for a healthy life.
Good vs. Bad Stress
You may think any type of stress is bad, but that isn't the case. Good stress, or eustress, is the type of stress you feel when you're excited. Your pulse quickens and your hormones surge, but there is no threat or fear.

You might feel this type of stress when you ride a roller coaster, compete in a game, or go on a first date. Good stress is short-term and it inspires and motivates you, focuses your energy and enhances performance.

Bad stress, however, is the kind that wears you out, leaves you jittery and is harmful to your health. Bad stress, or distress, can lead to anxiety, confusion, poor concentration and decreased performance.

Bad stress can be short-term (acute) or long-term (chronic). Acute stress doesn't take a heavy toll on your body if you can find ways to relax quickly. However, chronic stress, when you repeatedly face stressors, can take a heavy toll on your body and can cause negative health effects. Chronic stress can cause headaches, insomnia, weight gain, anxiety, pain and high blood pressure.

Common chronic stressors include:

Relationships

Money

Work

Unmanaged health or mental health problems

Racial inequities

Perceived loss

Both good and bad stress result in your body releasing hormones, such as adrenaline and cortisol, that trigger common signs of stress: butterflies in the stomach, racing heart and sweaty palms. Ultimately, what distinguishes good stress from bad is how you react or feel about the experience.
How to Reduce Bad Stress
Stress becomes a problem when it starts to take over your life. The key to stress management is identifying the bad stressors in your life and developing healthy ways to deal with them. Summa Health offers 7 healthy ways to manage your bad stress.

The key is identifying good stress from bad stress. As long as it's not chronic, stress can be a positive addition to your life. Make an effort to reduce your chronic stress as much as possible, and add positive activities to promote good stress. It creates a healthy balance and a better quality of life.

# data[].attributes.attachment_link.title
Stress Management: The Difference Between Good & Bad Stress | Summa Health

# data[].attributes.attachment_link.description
Learn how to manage stress and how to tell the difference between good and bad stress

# data[].attributes.body
Stress is a hormonal response from the body

# data[].attributes.headline
Women appear more prone to stress than men

# data[].attributes.subject
Women appear more prone to stress than men

# data[].attributes.headline
Stress can overburden your mind with incessant worries

# data[].attributes.subject
Stress can overburden your mind with incessant worries

# data[].attributes.attachment_link.description
Learn the facts about stress, as well as some of the possible contributing factors. Knowing the signs and causes of stress can help you treat it.

# data[].attributes.body
Sleep can help with stress because if can help limit stress thoughts and it will let our brain relax.

# data[].attributes.body
This can help with stress because some people might have comfort foods or emotional eating can make you forget about stuff.

# data[].attributes.body
Exercise can help with stress because some people may take their anger out or just want to forget about some stuff that they have in their mind.

# data[].attributes.body
Stress free can help because you want to move the negativity in your mind and focus on other things and letting go of things or forgetting

# data[].attributes.body
Avoiding drugs can help because drugs can make you more anxious and stress you faster

# data[].attributes.body
Weight control can help you because you don't want to overeat or under eat because in both ways you'll get sick and can get you in control of your life

# data[].attributes.body
this can help so people can stay under control and have better decisions

# data[].attributes.body
You might feel this type of stress when you ride a roller coaster, compete in a game, or go on a first date. Good stress is short-term and it inspires and motivates you, focuses your energy and enhances performance.

# data[].attributes.body
Bad stress, however, is the kind that wears you out, leaves you jittery and is harmful to your health. Bad stress, or distress, can lead to anxiety, confusion, poor concentration and decreased performance.