Stress: how does it affect us and strategies to manage it

Stress is a natural and adaptive response to life’s challenges. Although we often see it as something negative, it’s not always bad: in the right amount, stress helps us perform better. The problem arises when stress becomes chronic. In this article, we explain in depth what stress is, how it occurs, and how to manage it in a healthy way.

What is stress?

Stress is the way our body and mind respond to demands or situations we perceive as challenging or threatening. In other words, it doesn’t only depend on the situation itself, but also on how we perceive it and whether we believe we have the necessary resources to cope with it.
Key point: Perception is fundamental. Sometimes we interpret a threat as much greater than it really is, or we underestimate our ability to face it.al. A veces, interpretamos una amenaza como mucho mayor de lo que realmente es, o subestimamos nuestra capacidad para enfrentarla.

Why is stress not always bad?

Feeling stress in the face of a real threat is adaptive and necessary. Let’s look at two examples:

• Real danger: You’re on a safari and suddenly see a tiger nearby. The body reacts by releasing adrenaline and cortisol: you prepare to fight or flee. In this case, stress saves your life.
• Everyday situations: You feel overwhelmed by too much work. Even though your life is not in danger, the body reacts the same way: elevated cortisol, constant alertness. The problem is that the “danger” doesn’t go away, and stress remains over time, damaging your physical and mental health.

Conclusion: Occasional stress is good; chronic stress is not.

Do all people experience stress the same way?

No. We don’t all react the same way to a given stressor. This depends on multiple factors that act as modulators and mediators.

Factors that influence the stress response:

1. Personal characteristics:
   • Personality
   • Self-esteem
   • Perceived control
   • Self-efficacy
   • Optimism
   • Resilience
   • Locus of control (Do I attribute causes externally or internally?)
2. Social characteristics:
   • Perceived social support (more important than actual support)
   • Size and quality of the social network
   • Socioeconomic level
3. Coping styles: There are two main coping styles:
   • Problem-focused coping: Aimed at modifying the situation causing stress.
     Example: planning, problem-solving, confronting the issue.
   • Emotion-focused coping: Aimed at managing the emotions triggered by the situation.
     Example: seeking support, acceptance, relaxation techniques.

Which is better? It depends. If the problem can be changed, it’s best to focus on the problem. If it can’t (such as a chronic illness), we need to work on our emotions.

La importancia del estrés positivo: Ley de Yerkes-Dodson

LThe Yerkes-Dodson Law explains that a moderate level of arousal and stress enhances performance, but too little or too much harms it.

• Low stress: Low performance (apathy, lack of motivation)
• Optimal stress: Peak performance (focus, energy, motivation)
• High stress: Low performance (anxiety, mental blocks, fatigue)

That’s why learning to regulate our arousal level is key to both personal and professional success.

Practical exercise: Consciously managing stress

Think about a situation currently causing you distress. It could be related to work, family, or a relationship.

1. Identify which aspects depend on you and which do not.
2. Focus on what you can control.
3. Let go of what is beyond your control: spending energy there will only increase your frustration.

Remember: working on what does depend on you gives you power, motivation, and reduces stress.

Strategies for managing stress:

1. Changing thoughts: Identify and challenge negative or irrational thoughts that increase distress, such as:
   • Catastrophizing (“this will be a disaster”)
   • Overgeneralizing (“if I fail once, I’ll always fail”)
   • Helpless thinking (“there’s nothing I can do”)
2. Changing behaviors: Modify behaviors that sustain the problem, such as avoidance of anxiety-provoking situations.
3. Emotional regulation techniques:
   • Diaphragmatic breathing
   • Grounding technique 5-4-3-2-1
   • Progressive muscle relaxation
   • Meditation or mindfulness
   • Safe place visualization
   • Regular physical activity

These techniques help reduce arousal, but they don’t solve the root problem if there’s an underlying conflict or complex situation. In such cases, therapeutic support is recommended to work on the source of distress.

Stress is part of life, and when well managed, it can be an ally. The key is to identify it, understand it, and apply the right strategies so that it doesn’t control or harm your health. If you feel that stress is overwhelming or you’re struggling to manage it on your own, don’t hesitate to contact our general health psychology service for professional help. Working on your emotional well-being is an investment in quality of life.

Ester Oliver
Psicóloga General Sanitaria
Col. B-03379