How Do I Know If I Am Under Psychological Stress?

People live in a world governed by speed and complexity, which compels them to work constantly with high productivity and skill, to the point where they can barely be distinguished from machines. They must therefore be effective and productive professionally, socially, emotionally, and at every level, without considering their needs because there is no time for that. It does not matter how much psychological stress this generates or whether you have room to ask yourself if what you are experiencing is psychological stress, or even recognize it. Tatmeen presents this article to create space for you to understand the concept of psychological stress, recognize whether you are experiencing it, learn how to relieve it, and remember that you are a person with needs that must be expressed and addressed, not merely a machine that produces and works.

What is psychological stress?

Psychological stress is a common psychological disorder. It arises as a response to feeling depleted and unable to be productive or interact. It may result from events outside a person’s control, exceptional demands, problems, or difficulties that place them in an unusual situation, creating tension or posing a threat they cannot control. It may also result from internal factors, such as psychological disorders that produce feelings of exhaustion and psychological stress, including anxiety, depression, hysteria, and post-traumatic stress disorder. These disorders may either cause psychological stress or result from it. This is in addition to many physical diseases, such as heart disease, diabetes, high blood pressure, cancer, asthma and respiratory diseases, and digestive diseases.

How do I know if I am experiencing psychological stress?

The symptoms of psychological stress include physical, mental, and behavioral symptoms, as follows:

1. Physical symptoms:

• Head pain and headaches.
• Muscle spasms.
• Irregular heartbeats.
• Stomach problems.
• Difficulty breathing.
• Sexual dysfunction.

2. Mental symptoms:

• Difficulty concentrating, potentially reaching a complete inability to focus.
• Hesitation and an inability to make decisions.
• Feeling exhausted.
• Anxiety and tension..
• Memory problems, most notably forgetfulness.

3. Behavioral symptoms:

• Becoming easily irritable.
• Sleep disturbances.
• Eating disturbances, involving either an increase or decrease in eating.
• Isolation and avoidance of interaction.
• Using drugs and alcohol.

What can result from psychological stress?

1. Physical effects:

• A weakened immune system.
• Persistent fatigue and weakness.
• Problems affecting the nervous system.
• A rapid heartbeat.
• Digestive problems, such as diarrhea or constipation.
• Pain in the stomach and digestive system.
• Back and neck pain.
• Loss of or increase in appetite.
• Chest pain.
• Spasms in the body’s muscles.
• Developing high blood pressure and diabetes.
• Respiratory problems, such as developing asthma.

2. Psychological effects:

• Anxiety.
• Depression.
• Changes in appetite.
• Sleep disturbances.
• An inability to experience enjoyment and happiness.
• A reduced energy level.
• Difficulty expressing feelings clearly and understandably.
• Feeling helpless and unable to accomplish things.

How does psychological stress develop?

Psychological stress arises from several sources. It may originate internally, from within the person, and is then called internal stress. Examples include excessive sensitivity and excessive ambition. It may also arise from the surrounding environment, such as work and social relationships, or from traumatic events such as the death of a loved one, financial loss, or divorce. These are called external stresses.

There are also two types of stress: positive stress, which gives a person motivation and encouragement to succeed and achieve, and negative stress, which drains their energy, drives them toward collapse, and impairs their ability to adapt to their environment and surroundings.

Types and sources of psychological stress.

1. Life stress.

Psychologists say that severe psychological crises or intense emotional trauma arising from a person’s relationships with others within the family, school, workplace, and society, as well as other problems or difficulties they face, can easily push them into distress, anxiety, and tension. These are themselves forms of life stress that affect a person’s life and psychological balance. When someone is exposed daily to sources of psychological stress, such as calamities, difficult situations, or severe emotional shocks, they may be able to cope and adapt, or they may be unable to bear them and collapse. This is because people differ in their capacity for endurance and adaptation.

2. Occupational stress.

Work stress describes a state of mental or physical strain. It occurs because of incidents that cause anxiety or discomfort, or because of dissatisfaction with the general atmosphere in the workplace. Many people do not like their work but are compelled by circumstances to continue doing it.

3. Marital and family stress.

This appears through marital incompatibility, whether because of differences in age, the spouses’ cultural circumstances, or each person’s traits and characteristics. It may also arise from ongoing disagreements and conflict or a partner’s neglect of their duties toward the other partner. Financial commitments, living conditions, and a person’s inability to provide for their own needs and those of their family also become sources of pressure.

4. Social and financial stress.

Social relationships require time, effort, and a willingness to participate successfully, as well as bearing the resulting financial and time commitments. When a person cannot adapt to the demands of social life, it becomes a source of stress with psychological and social effects.

5. Health-related stress.

When a person develops certain physical or psychological illnesses, particularly chronic ones, the accompanying side effects and financial costs can make these symptoms and pains a major source of psychological stress.

6. Self-imposed stress.

This is stress resulting from excessive ambition, a strong drive to excel and outperform others, and the desire to achieve perfection and ideal standards.

How can I relieve psychological stress?

Ways of coping with psychological stress include:

1. Relaxation.

Relaxation is one of the most widely used ways to manage tension caused by psychological stress. It helps lower the heart rate, reduce muscle contractions, lower blood pressure, ease anxiety and tension, and regulate breathing.

How do we relax? There are several relaxation methods and techniques, such as deep breathing, bathing, and certain forms of exercise. You can choose the method that suits you, but the most important thing is to be in a quiet, comfortable place away from external distractions.

2. Meditation.

Meditation is similar to relaxation and is used as a way to face situations that cause psychological stress. It is a mental exercise that affects the body’s physiological processes and gives a person the ability to concentrate and clear their mind.

Meditation is practiced in a calm atmosphere away from external influences and is accompanied by slow breathing, which helps relieve many symptoms of tension. This method helps regulate heart rate and breathing and lower blood pressure.

3. Physical exercise.

Exercise distracts us from sources of stress and reduces the effects of psychological pressure. It lowers blood pressure, improves circulation, and strengthens the heart muscle, helping us feel more able to breathe and more energetic. This, in turn, reduces exposure to anxiety and depression. Exercise also gives people a sense of control over their bodies and a feeling of accomplishment, helps them sleep peacefully, and allows them to use the energy generated by psychological stress.

4. Thinking positively.

One thing that helps us face psychological stress is remembering the good and positive things in our lives that make us proud and happy, whether they are situations, abilities, or achievements. Regardless of the amount of psychological stress, we should feel comfort and calm.

“A person’s flexibility is one of the most important factors in making it easier to cope with stress. A flexible person responds appropriately to a new environment in ways that allow them to adapt to it. Many researchers have found that flexibility is among the personality factors that protect against psychological stress, and that successful people use approaches that include problem-solving, positive thinking, and a small degree of self-deception, along with other avoidant or escapist methods of relieving psychological stress.”

“Facing psychological stress and reducing its severity means bringing it down to the lowest possible level. Eliminating it entirely would mean that a person had stopped fulfilling their purpose in life. We therefore need stress to continue striving in life, but we must learn how to face it and transform its negative forms into something positive that motivates us to work and succeed.”

Download Tatmeen’s online psychological and family counseling app from the Apple App Store or Google Play. You can also register on the Tatmeen mental health website to receive valuable information and practical tools for strengthening your psychological and family well-being.