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Stress Management: What is Stress and How to Overcome It

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Table of contents

  1. Introduction
  2. Stress: What is It?
  3. Source of Stress
  4. Types of Sress
  5. Signs and Symptoms of Stress Overload
  6. Stress Reliving Techniques
  7. Mindfulness
    Deep Breathing
    Support Systems
    Good Time Management
  8. Conclusion


Stress is a reality of regular day to day existence. At the point when individuals connect for help, they are frequently managing conditions, circumstances and stressors in their lives that leave them feeling emotionally and physically overpowered. Numerous individuals feel that they have next to no assets or aptitudes to manage the elevated amounts of stress they are encountering. The repost has been accumulated to give information and education about stress, the effects of stress, and the most popular stress management and relaxation techniques that are being used today .This report could be accommodating for individuals who need to figure out how to respond to worry in a more useful, proactive way. The fundamental commence of this report is that the advantages of stress diminishment and relaxation methods can be best seen after they have been drilled consistently over some undefined time frame.

Stress: What is It?

In spite of the fact that we as a whole discuss stress, it regularly isn’t clear what this push is extremely about. Numerous individuals view stress as something that transpires, an occasion, for example, damage or a work misfortune. Others believe that pressure is the end result for our body, psyche, and conduct in reaction to an occasion (E.g. heart beating, tension, or nail gnawing). While stress does include occasions and our reaction to at that point, these are not the most imperative variables. Our thoughts about the situations in which we find ourselves are the critical factor.

When something transpires, we naturally assess the circumstance rationally. We choose on the off chance that it is undermining to us, how we have to manage the circumstance, and what aptitudes we can utilize. On the off chance that we choose that the requests of the circumstance exceed the abilities we have, at that point we mark the circumstance as “stressing” and respond with the great “stress reaction.” If we choose that our adapting aptitudes exceed the requests of the circumstance, at that point we don’t see it as “stressful.”

Stress can originate from any circumstance or believed that influences you to feel baffled, furious, or on edge. Everybody sees circumstances distinctively and has diverse adapting aptitudes. Consequently, no two individuals will react the very same path to a given circumstance. Moreover, not all circumstances that are named “stressful” are negative.

Be that as it may, we may feel that circumstances are “stressing” on the grounds that we don’t feel completely arranged to manage them. Stress is an ordinary piece of life. In little amounts, stress is great; it can spur you and enable you to end up more gainful. Be that as it may, an excessive amount of stress, or a solid reaction to stress can be unsafe. How we see a stress inciting occasion and how we respond to it decides its effect on our wellbeing. We might be spurred and stimulated by the occasions in our lives, or we may consider some to be “unpleasant” and react in a way that may have a negative impact on our physical, mental, and social prosperity. In the event that we generally react adversely, our wellbeing and bliss may endure.

By comprehension ourselves and our response to pressure inciting circumstances, we can figure out how to deal with stretch all the more successfully. In the most exact importance, stress administration isn’t about figuring out how to keep away from or get away from the weights and turbulence of current living; it is about figuring out how to acknowledge how the body responds to these weights, and about figuring out how to create abilities which improve the body’s change. To learn stress administration is to find out about the mind-body association and to how much we can control our wellbeing in a positive sense.

Source of Stress

We experience stress from four basic sources:

Enviroment – the enviorment can assault you with exceptional and contending requests to adjust. Examples of ecological stressors are climate, noise, crowding, pollution, traffic and crime.

Social Stressors – we can encounter different stressors emerging from the requests of the distinctive social parts we possess, for example, parent, mate, guardian, and worker. A few cases of social stressors incorporate due dates, money related issues, prospective employee meet-ups, introductions, differences, requests for your chance and consideration, loss of a friend or family member, separate, what’s more, co-child rearing.

Physiological – Circumstances and conditions influencing our body can be experienced as physiological stressors. Cases of physiological stressors incorporate fast development of immaturity, menopause, disease, maturing, conceiving an offspring, mischances, absence of activity, poor nourishment, what’s more, rest unsettling influences.

Thoughts – our brain interprets and sees circumstances as upsetting, troublesome, agonizing, or lovely. A few circumstances in life are pressure inciting, yet it is our considerations that decide regardless of whether they are an issue for us.

Types of Sress

Circumstances that are considered stress inciting are known as stressors. Stress isn’t generally an awful thing. Stress is basically the body’s reaction to changes that make burdening requests. Numerous experts recommend that there is a contrast between what we see as positive stress, and pain, which alludes to negative pressure. In day by day life, we frequently utilize the term “worry” to depict negative circumstances. This leads numerous individuals to trust that all pressure is terrible for us, which isn’t valid.

Positive stress has the following characteristics:

  • Motivates, focuses energy
  • Is short-term
  • Is perceived as within our coping abilities
  • Feels exciting
  • Improves performance

In comparison, negative stress has the following characteristics:

  • Causes panic or anxiety
  • Can be short or long-term
  • Feels unpleasant
  • Decreases performance
  • Can lead to mental and physical problems

It is basically difficult to categorize stressors into a lists of those that can either cause positive or negative stress because different people will have different perceptions and reactions to particular situations. However, by generalizing, we can short down a list of stressors that are usually experienced as negative or positive to most people, most of the time.

Examples of negative personal stressors can include:

  • The death of a partner
  • Filing for divorce
  • Losing contact with loved ones
  • The death of a family member
  • Hospitalization (oneself or a family member)
  • Injury or illness (oneself or a family member)
  • Being abused or neglected
  • Separation from a spouse or committed relationship partner
  • Conflict in interpersonal relationships
  • Bankruptcy/money problems
  • Unemployment
  • Sleep problems
  • Children’s problems at school
  • Legal problems
  • Inadequate or substandard housing
  • Excessive job demands
  • Job insecurity
  • Conflicts with team mates and supervisors
  • Lack of training necessary to do a job
  • Making presentations in front of colleagues or clients
  • Unproductive and time-consuming meetings
  • Commuting and travel schedules

Examples of positive personal stressors might include:

  • Getting promotion at job
  • Getting/starting a new job
  • Getting married or committed
  • Having a child
  • Going on a vacation
  • Retiring
  • Joining any classes of selected hobbies

Signs and Symptoms of Stress Overload

It is essential to figure out how to perceive when your feelings of anxiety are “crazy” or having an unfavorable impact. The signs and indications of stress over-burden can be nearly anything. Stress influences the psyche, body, and conduct from numerous points of view, and everybody encounters push in an unexpected way.

The three basic ways that individuals react when they are overpowered by stress are:

  1. A furious or disturbed stress reaction: we may feel warmed, keyed-up, excessively enthusiastic, and unfit to sit still.
  2. A pulled back or discouraged stress reaction: we close down, space out, and appear almost no vitality or feeling.
  3. Both a tens and frozen stress reaction: we “freeze” under strain and feel like we can’t do anything. We look incapacitated, yet under the surface we may feel to a great degree disturbed.

The following lists some of the common warning signs and symptoms of stress:

Cognitive Symptoms:

  • Memory problems
  • Inability or difficulty concentrating
  • Poor judgment
  • Seeing only the negative
  • Anxious, racing, or ruminating thoughts
  • Constant worrying

Emotional Symptoms:

  • Moodiness
  • Irritability or irascible
  • Agitation,
  • Feeling overpowered
  • Sense of dejection or detachment
  • Depression or general despondency

Physical Symptoms:

  • Aches and agonies, muscle pressure
  • Diarrhea or clogging
  • Nausea, dazedness, or butterflies in the stomach
  • Chest agony or quick pulse
  • Frequent colds
  • Shallow breathing and perspiring

Social Symptoms:

  • Eating pretty much
  • Sleeping excessively or too little
  • Isolating yourself from others
  • Procrastinating or ignoring obligations
  • Using liquor, cigarettes, or medications to unwind
  • Nervous propensities (nail eating, pacing)

Stress Reliving Techniques


Meditation cultivates mindfulness can be effective specially at lessening pressure, tension, gloom, and other negative feelings. Mindfulness is the nature of being completely occupied with the present minute, without over-considering or dissecting the experience or maybe than agonizing over the future or choosing not to move on, care reflection switches the attention on what is occurring at this moment. Mindfulness isn’t equivalent to zoning out. It requires push to keep up our focus and to take it back to the present minute when our mind meanders or we begin to float off. However, with customary practice, medication the territories of the mind related with happiness and unwinding. Mindfulness gives a potentially powerful antidote to the basic reasons for every day stress, for example pressure, distraction, agitation, and interpersonal conflicts.

Deep Breathing

Deep breathing is an unwinding procedure that can act naturally educated. Deep breathing discharges strain from the body and clears the psyche, enhancing both physical and mental health.

We have a tendency to inhale shallowly or even hold our breath when we are feeling restless. Once in a while we are not by any means mindful of it. Shallow breathing limits your oxygen consumption and additionally worry to your body. Breathing activities can diminish this pressure.

The way to deep breathing is to inhale profoundly from the mid-region, getting as much air as conceivable into your lungs. When we take full breaths from the stomach area, as opposed to shallow breathing from our upper chest, we breathe in more oxygen. The more oxygen we get, the less chance of shortage of breath, and restless we feel. This sort of breathing is called diaphragmatic relaxing. It intends to inhale from the profundities of our midsection, instead of from our chest and nose. The significance of good stance can’t be exaggerated. While sitting, we tend to slump, which packs the stomach and different organs, bringing about shallow relaxing. Slumping likewise strains muscles in the neck and back. It is useful to sit in a seat with great back help to stay away from weakness that prompts slumping.

Support Systems

People with strong social support systems experience fewer physical and emotional symptoms of stress than their less-connected counterparts. Loved ones, friends, business associates, neighbors, and even pets are all part of our social networks. Cultivating and developing a social support network is healthy for both body and mind.

Good Time Management

Good time-management skills are critical for effective stress control. In particular, learning to prioritize tasks and avoid over-commitment are critical measures to make sure that we are not overscheduled. Always using a calendar or planner and checking it faithfully before committing to anything is one way to develop time-management skills. We can also learn to identify time-wasting tasks by keeping a diary for a few days and noticing where you may be losing time.

For example, productivity experts recommend setting aside a specific time (or multiple times) each day to check and respond to email and messages rather than being a continual slave to incoming information. Banishing procrastination is another time-management skill that can be learned or perfected.


As I would like to think, I trust that anybody can diminish his or her worry by following the compelling ways that I have specified. We should acknowledge reality that pressure will influence every one of us at specific circumstances in our lives however it is there for us to discover approaches to defeat it, not to discover approaches to disregard or escape from it.

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