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  • Q&A with Australian Health Practitioners

    How can I tell if my stress is healthy stress or if it is a problem or negative stress?

    Related Topics
    Mental Health Stress Management
    While at work i feel like i need to be a little stressed to over deliver and get everything done, however lately i've started to feel breathless and developed a lot of back tension at work, at what point do i know that there is a problem?
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  • Emma Webster

    Clinical Psychologist, Psychologist

    I am a warm, supportive and compassionate therapist, committed to assisting my clients to connect to their inner wisdom and strength, to develop mindful awareness … View Profile

    We all experience stress at times. Stress is a state of physiological (in the body) and psychological (in the mind) tension which happens in response to various life pressures. It is related to the demands we face and our ability to cope effectively with these demands.  

    Your right, stress at times is helpful. It helps us stay motivated and prepares us to take action, complete a task or perform well. Too little stress results in too few demands placed on us, resulting in boredom, frustration and demotivation.

    When we are faced with stress our bodies respond by activating the nervous system and releasing hormones such as adrenalin and cortisol. This triggers the fight-or-flight response which prepares us to act quickly and effectively deal with the stress. This response includes a wide range of body changes (e.g., the mind becomes alert, heart rate increases, breathing speeds up, sweating increases, immune response decreases, feelings of apprehension or fear, restlessness, feeling nauseous etc). This response helps us to try and meet the challenges of the situation and is good in the short term. However if stress is ongoing and chronic, it can cause physical or psychological problems. Some signs to look out for and some detrimental effects include: tiredness, being easily startled, tension (including headaches or pain in muscle groups), trouble with concentration or focus, constipation or diarrhoea, trouble falling or staying asleep, constant worry, feeling overwhelmed or unable to cope, feeling depressed or demoralised, and social or occupational difficulties.  

    You may be starting to experience the impact of ongoing stress and implementing some stress management strategies might help to prevent health problems related to stress. Some stress management startegies include breathing and physical relaxation, identifying warning signs and triggers, structured problem solving, time management skills, spending time with people who care, looking after your health (e.g., exercise, pleasurable activity, avoiding using alcohol or tobacco), noticing unhelpful thinking patterns, and mindfulness skills. If problems continue, it can be hlpeful to discuss it with a good therapist.

    All the best.

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    Thanks

    Dr Joanne Dennison

    Counselling Psychologist, Counsellor, Psychologist, Psychotherapist

    Stress is a normal human response. However, it can be considered on a continuum. Whilst stress can be useful as it can increase our motivation to carry out tasks, when it is ongoing and at levels that cause interference with our ability to concentrate, sleep and physical health, you may greatly benefit from taking steps to reduce it. There are a various techniques that can be used to assist in coping with stree; meditation, progressive muscle relaxation, breathing exercises, visualisation etc. With the mind and body having a strong connection to one another, it is important to look after both in an attempt to minimise the potentially negative impact of stress. Therefore, eating healthily, drinking adequate water, engaging in regular exercise, having a healthy sleep routine, and trying to take time to engage in relaxing activities is important.

    There are psychological tests that you could complete in an attempt to gauge the level of stress you are experiencing. However, being aware of the extent to which you are experiencing symptoms associated with heightened levels of stress, is a noteworthy gauge in itself. Your GP or psychologist should be able to further assist you to better manage your stress levels, and thereby reduce the extent to which it adversely impacts on you.

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