What is Stress?

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A Stress Coach’s Perspective on What Stress IS and What it’s NOT.

Even I, a stress management coach with over two decades of experience in studying stress and human performance, am not exempt from its grasp! This isn’t a personal failure. Stress shows up in my life as much as the next person, I just (hope) have good coping strategies which allow me to manage it before it becomes a serious problem. I don’t always get this right, and I haven’t always been able to do this so proficiently.

Back in 2016, I faced my own stress crisis—a personal burnout due to chronic stress exposure due to a few unfortunate life circumstances. At the time, I couldn’t connect my experiences with the typical lay understanding of the term stress or in fact the academic definitions I had studied and read about in occupational health or psychology literature. Why? Well, because I didn’t feel particularly worried or distressed, therefore, in essence, I didn’t ‘feel’ ‘stressed’ – what I did feel was exhausted, disconnected and busy, VERY busy as I fulfilled lots of exciting tasks and projects that I actually wanted to do. But if someone had suggested I was ‘stressed’ I wouldn’t have agreed. In fact, when I eventually connected the dots and realised what was happening to me was stress and ultimately burnout and when I eventually shared this with people, their reply was often “but you don’t get stressed, you just crack on”. This was true, I did just crack on, but this was (and is) part of the problem, increasing stress on my system. 

In my experience as a coach and keynote speaker, I believe that there is a disconnection between being ‘stressed’ and acknowledging that we are ‘stressed’ and this stems largely from our common misconception that stress is only emotional or psychological. Most people I have worked with or asked believe they can’t be ‘stressed’ if they’re not feeling emotionally distressed. Most people fully understand what stress really is, how it affects us, or the consequences it holds for our health. Over the past seven years I’ve explored and researched these issues, helping hundreds of clients better understand and harness stress by sharing what I’ve learnt from the research. Read on to find out my key findings below.

What I’ve learnt about stress

Despite holding a Phd exploring the psychology of stress and anxiety in elite performers, a Masters Degree in Preventive Cardiology (Lifestyle Medicine) and an undergraduate degree in Human Biology in Sport Science, it wasn’t until I personally experienced burnout that I began to join the dots between the body and mind that I truly understood and appreciated the impact that stress could have.

Research shows that having a good understanding of stress can improve health and well-being outcomes. It definitely did this for me and continues to do so with the many clients I work with on a daily basis.

So…here’s what I want you to know about stress so that you can begin to harness yours better…

1. Stress isn’t just an emotional or psychological phenomenon
2. Stress can affect us immediately AND chronically
3. Chronic exposure can be detrimental to emotional and physical health
4. Stress exposure only becomes chronic if not well managed – well managed stress can be beneficial to us.
5. There are simple, practical steps we can all take to manage stress more effectively.

What Stress REALLY is

Stress is not just an emotional or psychological phenomenon. It’s both a situation AND a response² (which can manifest in our body or mind³). It is incredibly common – everyone experiences it – because it can be triggered by any situation that makes us feel threatened, harmed or even slightly challenged⁴. We call these situations, ‘stressors’.

Stress inducing ‘situations’

We can be exposed to stressors with or without being consciously aware of them. Our brain can perceive stress automatically and subconsciously. For example, it can detect unfavorable blood sugar or blood pressure levels or respond to sensory challenges such as harsh light, loud noise, unpleasant smells, discomfort from touch, or extreme temperatures. These can all trigger an internal stress response without our conscious awareness.

There is also a bidirectional relationship between physical and psychological stress. Physical stress can cause psychological symptoms, and psychological stress (whether real or imagined) can cause physical symptoms. However, interestingly, physical stress doesn’t always lead to a psychological stress response—perception and appraisal influence whether or not we feel stressed.

The Stress Response

Exposure to stressors results in an immediate biological and physiological response in both the body and mind. This occurs in milliseconds of stress being detected.

• A key part of this response is nervous system activation. This plays a key part in allowing us to deal with stressors effectively⁵
• Stress often causes an immediate emotional reaction³ but not always. Emotional reaction (or lack thereof) are not always a good gauge for stress levels.
• Stress affects thoughts and cognitions, making it harder to focus, process information and make important decisions.⁶
• It’s not all bad, though…Short-term (acute) stress, whether physical or psychological, can be beneficial, improving overall stress tolerance, health, and longevity.
• The nervous system communicates with multiple systems in the body. It signals the cardiovascular system to increase blood pressure and heart rate, the respiratory system to speed up breathing, muscles to contract, the immune system to prepare for potential threats, and the digestive system to slow down so the body can focus on handling stress. These responses are efficient and helpful in the short term.

How stress affects us in the long term

• Stress that isn’t resolved or lasts more than 3-4 weeks can be considered chronic but typically most chronic symptoms arise after six months or more. The longer stress persists, the greater its potential for long-term damage. ⁷
• Chronic stress negatively affects multiple systems in the body including the nervous system, cardiovascular, respiratory, digestive, reproductive and immune systems⁸. 
• This leads to numerous psychological and emotional symptoms which have a significant impact on quality of life and mental health⁹
  • Emotional symptoms: Anxiety, depression, anger, agitation, and frustration.
  • Cognitive symptoms: Difficulty processing information, impaired executive function, memory issues, and trouble concentrating.
  • Physical symptoms: Fatigue, pain, headaches, irritable bowel syndrome (IBS), frequent respiratory illnesses, increased susceptibility to infections, allergic reactions, reduced libido, heart palpitations, panic sensations, restless legs, and more.
• Chronic stress is linked to challenges in work, relationships, education, and overall quality of life. It is also associated with increased morbidity and even early mortality. In some cases, chronic stress leads to burnout, a syndrome characterized by prolonged physical and emotional exhaustion, making it difficult for individuals to function as they once did.

Not all stress is bad – Nor is it a weakness

There is a widespread misconception that stress is purely negative and even a sign of personal weakness. However, stress itself is not inherently harmful. While ‘stressors’ can be unpleasant, the stress response that occurs as a result of the experience is an essential biological response¹⁰ that allows our body to react to the demand at hand by activating the sympathetic nervous system. This response also initiates a subsequent rebound effect whereby the parasympathetic branch of the nervous system (responsible for rest and digest) is initiated after the stressful event has ended to help us recover.¹¹ As such, it seems that short acute stress exposure can actually be helpful allowing us to foster resilience to future stress.

How to manage stress better

1. Understand Stress and How It Affects You
   The first step is to learn about how stress manifests in your body and mind. By understanding the stress response and its impact, you can learn to detect it in real time and take proactive measures to recover. Research has shown that simply learning about stress can improve stress management¹²¹³.
2. Prioritize Rest and Recovery
   Be intentional about rest and recovery, and aim to be proactive rather than reactive. Rest isn’t just about sitting or lying down—it involves counteracting the specific stressor that has affected you. For example, if you’ve spent the day making demanding cognitive decisions, you might benefit more from an activity like Yin yoga or a walk in nature rather than passive rest.
3. Balance Energy Input and Output
   The stress response can be triggered by an energy or calorie deficit. Ensure you’re consuming enough food and not overexerting yourself physically. Prioritize nutrient-dense meals that include protein, carbohydrates, and healthy fats over processed, high-calorie, low-nutrient foods.
4. Seek Support
   If stress is causing significant physical or emotional symptoms, don’t suffer in silence. Talk to a friend, colleague, or healthcare professional. Stress can lead to serious health issues, but sharing your experiences and seeking help can ease the burden and create opportunities for recovery.

Conclusion

• Stress is not always avoidable, but it is manageable—start by learning more about it and understanding how it affects you personally.
• Stress is not a weakness—it happens to everyone, especially in today’s demanding world.
• Chronic stress can be prevented and managed before it leads to burnout.
• Stress doesn’t need to be feared—when managed well, it can contribute to greater resilience and stress tolerance.
• Long-term stress exposure must be monitored and managed to maintain overall well-being.
• Understanding and managing stress effectively can lead to better health, improved well-being, and a higher quality of life.

References

1. Mental Health Foundation (2025). The Burnout Report. AND Statista: https://www.statista.com/statistics/1134359/common-types-of-stress-in-the-uk/ ↩︎
2. Epel et al. (2018). A unified view of stress measurement for population science. Front Neuroendocrinol. 49, 146-169. https://doi.org/10.1016/j.yfrne.2018.03.001 ↩︎
3. Epel et al. (2018). A unified view of stress measurement for population science. Front Neuroendocrinol. 49, 146-169. https://doi.org/10.1016/j.yfrne.2018.03.001 ↩︎
4. Lazarus, R.S. & Folkman, S. (1984). Stress, Appraisal and Coping. Springer Publishing Company. New York. ↩︎
5. Epel, E. S., Crosswell, A. D., Mayer, S. E., Prather, A. A., Slavich, G. M., Puterman, E., & Mendes, W. B. (2018). More than a feeling: A unified view of stress measurement for population science. Frontiers in neuroendocrinology, 49, 146–169. https://doi.org/10.1016/j.yfrne.2018.03.001 ↩︎
6. Liu, Q., Liu, Y., Liu, X., Han., J., Xia, F., Chen, H. (2020). Impact of chronic stress on attentional control: Evidence from behavioural and event related potential analyses. Neurosci. Bull. 36(11): 1395-1410. https://doi.org/10.1007/s12264-020-00549-9 ↩︎
7. Epel, E. S., Crosswell, A. D., Mayer, S. E., Prather, A. A., Slavich, G. M., Puterman, E., & Mendes, W. B. (2018). More than a feeling: A unified view of stress measurement for population science. Frontiers in Neuroendocrinology, 49, 146–169. https://doi.org/10.1016/j.yfrne.2018.03.001 ↩︎
8. McEwen B. S. (2017). Neurobiological and Systemic Effects of Chronic Stress. Chronic stress (Thousand Oaks, Calif.), 1, 2470547017692328. https://doi.org/10.1177/2470547017692328 ↩︎
9. Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T. P., & Sahebkar, A. (2017). The impact of stress on body function: A review. EXCLI journal, 16, 1057–1072. https://doi.org/10.17179/excli2017-480 ↩︎
10. McEwen B. S. (2019). The good side of “stress”. Stress (Amsterdam, Netherlands), 22(5), 524–525. https://doi.org/10.1080/10253890.2019.1631794 ↩︎
11. Epel., E. (2022). The seven day stress prescription. Penguin Life Publishers. ↩︎
12. Williams, S., & Ginty, A. (2023). Improving stress mindset through education and imagery.. Anxiety, stress, and coping, 1-9.https://doi.org/10.1080/10615806.2023.2279663. ↩︎
13. Suryasa, W., Rodríguez-Gámez, M., & Koldoris, T. (2023). Education, stress, and their impact on mental health. International journal of health sciences. https://doi.org/10.53730/ijhs.v7n3.14656. ↩︎