Environmental events alone do not cause stress. A person must perceive something as stressful before it begins to cause stress in response within the body and the mind. For example, in the book “Stress, Appraisal, and Coping,” authors Richard Lazarus and Susan Folkman stated that when an event occurs, a person first estimates whether it is threatening or not. Stress is a normal response to a situation or event in which someone feels threatened or challenged. This threat does not have to be real, since false danger causes identical responses. In a stressful situation, the body prepares for "fight or flight." This causes heart rate and blood pressure to go up, an increase in reaction time, and an increase in how fast the lungs operate.
Types
Stress responses were meant to help protect a person in short-term stress situations. For example, you are more likely to outrun a potential enemy in an alert state than in your normal condition. This kind of short-term stress has been shown to be helpful to your body and may even benefit the immune system. This was shown in a study conducted by Dr. Firdaus S. Dhabharn and colleagues, from The Ohio State University, that was published in 2000 in the "National Academy of Sciences Journal."
In the modern world, however, the stress we experience is often long-lasting. This stress is caused by situations like divorce or losing a job. These kinds of events cause chronic stress that can be detrimental to health and well-being and may even result in psychological dysfunction.
Testing
Thomas Holmes and Richard Rahe were among the first scientists who designed a test to measure the amount of accumulated stress a person is experiencing. They were especially interested in finding out what kind of stressful events can cause physical illnesses. In the Social Readjustment Rating Scale, or SRRS, various stressors were rank ordered. Their study was first published in 1967 in the “Journal of Psychosomatic Research.” Since then, the test has been revised and rescaled several times.
The researchers found out that vulnerability to illness was positively correlated with increasing weighted values of the stressors. At the top of this list is the death of a close family member, followed by a major injury to a close family member. The list also includes such stressors as foreclosure on a mortgage or a child leaving home. Even holidays like Christmas have received their own stress scores.
Although this list is helpful for both a doctor and patient in determining the likelihood of getting sick due to accumulative stressors, it should be taken into account that cultural and individual differences have a huge influence on what individuals perceive as stressful. For example, in a culture where several generations live together, a child moving from the home can be much more stressful than in a culture that encourages children to become independent and move away from their homes.
Causes
Personal, social, work, and life-threatening traumas and problems have all been shown to cause stress. Personal issues that often induce stress include chronic illnesses, emotional problems, troubled relationships, a lack of friends or social support, and major life changes. Living in an area with a high rate of crime, pollution or noise can create chronic stress. Bad financial situations and discrimination are also frequent causes of stress. Moreover, work-related stress is common when a person finds a job too demanding or loses a job. Life-threatening or traumatic events, such as car accidents, hurricanes or instances of rape, can cause post-traumatic stress that may take years to resolve, even with the help of professionals.
Misconceptions
Surprisingly, stressors do not necessarily have to be events that are perceived as negative. For example, becoming a parent, getting a new job or moving can be very stressful, and yet most people would welcome such events in their lives. It is often the changes that these events cause that make them feel or seem stressful. Also, these types of events require adapting to new situations, which can be stressful.
Preventing Stress
One of the easiest things to do to help reduce stress is to avoid controllable stressors. If driving during rush hour is stressful, it may be helpful to avoid driving during that time. It is also advisable to plan major lifestyle changes in steps; for instance, getting married, having a baby and moving to a new city during the same year might not be a good idea. Prioritizing and focusing on one task at a time can be less overwhelming. Reducing stress by exercising and developing a positive attitude may improve your outlook. Similarly, support received from family and friends can be invaluable during times of stress. Planning rewards for overcoming challenges can also help minimize stress.
References
- Targeting Health: Personal Stress Management
- Journal of Psychosomatic Research; The Social Readjustment Rating Scale; T.H. Holmes, Ph.D., R.H. Rahe, Ph.D.; 1967
- MedlinePlus: Managing Stress
- “Stress, Appraisal and Coping”; R.S. Lazarus and S. Folkman; 1984
- Proceedings of the National Academy of Sciences Journal: Stress-Induced Enhancement of Skin Immune Function: A Role for Interferon; Firdaus S. Dhabhar et al.; 2000
