Stress management: Know your triggers
Stress management: Know your triggers
The kids are screaming, the bills are due and the pile of papers on your desk is growing at an alarming pace. It's undeniable — life is full of stress. Understanding the types and sources of stress — short term and long term, internal and external — is an important part of stress management. So what stresses you out?
Two main types of stress
Stress is your body's reaction to the demands of the world. Stressors are events or conditions in your surroundings that may trigger stress. Your body responds to stressors differently depending on whether the stressor is new — acute stress — or whether the stressor has been around for a longer time — chronic stress.
Also known as the fight-or-flight response, acute stress is your body's immediate reaction to a perceived threat, challenge or scare. The acute-stress response is immediate and intense, and in certain circumstances it can be thrilling. Examples of acute stressors include having a job interview or getting a speeding ticket.
A single episode of acute stress generally doesn't cause problems for healthy people. However, severe acute stress can cause mental health problems, such as post-traumatic stress disorder, and even physical difficulties such as a heart attack.
Mild acute stress can actually be beneficial — it can spur you into action, motivate and energize you. The problem occurs when stressors pile up and stick around. This persistent stress can lead to health problems, such as headaches and insomnia. The chronic-stress response is more subtle than is the acute-stress response, but the effects may be longer lasting and more problematic.
Effective stress management involves identifying and managing both acute and chronic stress.
Know your stressors
Effective stress management starts with identifying your sources of stress and developing strategies to manage them. One way to do this is to make a list of the situations, concerns or challenges that trigger your stress response. Take a moment to write down the top 10 issues you're facing right now. You'll notice that some of your stressors are events that happen to you while others seem to originate from within.
External stressors are events and situations that happen to you. Some examples of external stressors include:
Strategies to manage external stressors include lifestyle factors such as eating a healthy diet, being physically active and getting enough sleep — which help boost your resiliency. Other helpful steps include asking for help from others, using humor, learning to be assertive, and practicing problem-solving and time management.
Not all stress stems from things that happen to you. Much of our stress response is self-induced. Those feelings and thoughts that pop into your head and cause you unrest are known as internal stressors. Examples of internal stressors include:
The good news is that we have the ability to control our thoughts. The bad news is that our fears, attitudes and expectations have been our companions for a long time and it often takes some effort to change them. Strategies to manage internal stressors include reframing your thoughts, challenging negative thoughts, using relaxation techniques, and talking with a trusted friend or counselor.
Take the first step
Recognizing a problem is the first step toward solving it. By beginning to identify and understand the sources of your stress, you've taken the first step in learning to better manage it. Manage it, not eliminate it. Stress is a fact of life. And that's OK. You can learn ways to handle it.
Last Updated: 2013-07-23
© 1998-2015 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "Mayo Clinic Health Information," "Reliable information for a healthier life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research.
Terms and conditions of use