The Science of Stress: Responses, Health Impacts, and Coping Mechanisms

Posted on Dec 27, 2025 in Psychology

Defining Stress and Its Types

  • Stress Defined: Stress is a process whereby an individual perceives and responds to events appraised as overwhelming or threatening to their well-being. It involves both physiological and psychological responses.

  • Subjective Appraisal: The perception of stress is highly individual. An event considered stressful by one person may not be perceived the same way by another. This appraisal significantly influences the intensity and nature of the stress response.

  • Is All Stress ‘Bad’? Not necessarily. Stress can be categorized into two main types:

    • Eustress (Positive Stress)

      Positive stress that can motivate individuals and enhance performance (e.g., preparing for a job interview or athletic competition).

    • Distress (Negative Stress)

      Negative stress that can hinder performance, deplete resources, and negatively impact well-being.

Selye’s General Adaptation Syndrome (GAS)

Hans Selye proposed that the body’s response to any stressor follows a predictable three-stage process known as the General Adaptation Syndrome (GAS):

  1. Alarm Reaction Stage

    • Immediate reaction to the stressor.

    • Activation of the “fight-or-flight” response, leading to the release of hormones like adrenaline and cortisol.

    • Physical symptoms may include increased heart rate and blood pressure.(Verywell Health)

  2. Resistance Stage

    • The body attempts to adapt and cope with the continuing stressor.

    • Physiological responses remain elevated, but the body tries to return to homeostasis.

    • If the stress continues, the body’s resources begin to deplete.(Simply Psychology, Verywell Health)

  3. Exhaustion Stage

    • Prolonged exposure to the stressor leads to the complete depletion of the body’s energy resources.

    • Increased vulnerability to illnesses and severe health problems, such as heart disease and depression.

Physiological Bases of Stress: The Role of Cortisol

  • Cortisol: This is the primary stress hormone released during the stress response, often referred to as the “stress hormone.”

  • Positive Effects (Short-Term)

    • Increases glucose availability for immediate energy.

    • Enhances brain function and tissue repair in the short term.

  • Negative Effects (Chronic Stress)

    • Suppresses the immune system, increasing susceptibility to illness.

    • Increases blood pressure and blood sugar levels.

    • Contributes to weight gain and sleep disturbances.(Verywell Mind)

Stress and Illness: Health Impacts and Disorders

  • Chronic Health Effects

    • Chronic stress can lead to psychophysiological disorders, including hypertension, heart disease, and weakened immune function.

  • Type A Personality and Risk

    • Characterized by competitiveness, urgency, and hostility.

    • Hostility, in particular, has been strongly linked to an increased risk of heart disease.

  • Takotsubo Cardiomyopathy (Broken Heart Syndrome)

    • A temporary heart condition triggered by intense emotional or physical stress.

    • Symptoms: Chest pain, shortness of breath, and ECG changes mimicking a heart attack.

    • Causes: A surge in stress hormones leading to weakened heart muscles.

    • Prognosis: Generally good, with most individuals recovering fully. (Wikipedia, Verywell Mind)

Effective Strategies for Stress Regulation

  • Coping Styles

    • Problem-Focused Coping: Directly addressing the source of stress (e.g., studying more for an exam).

    • Emotion-Focused Coping: Managing the emotional responses to stress when the stressor cannot be changed (e.g., meditation or seeking emotional support).

  • Perception of Control

    • Believing one has control over stressors can significantly reduce the negative physiological and psychological impact of stress.

  • Social Support

    • Strong social relationships act as a crucial buffer against stress.

    • Support can come in various forms, including emotional, informational, and tangible assistance.(OpenStax)

Cognitive Reappraisal and Stress Management

  • Cognitive Appraisal

    • The interpretation (appraisal) of a stressor fundamentally influences the resulting stress response.

    • Reappraising a situation—changing how it is viewed—can effectively alter its perceived threat level.

  • Albert Ellis’ Approach (REBT)

    • Developed Rational Emotive Behavior Therapy (REBT).

    • Focuses on identifying and changing irrational beliefs that contribute to emotional distress and maladaptive stress responses.(Units 3 & 4 Psychology)