The lifestyle of Western societies has caused stress to become a common phenomenon today. This condition can occur acutely, in periods when we are, for example, overworked.

However, when stress is prolonged over time, chronic stress (burnout) appears, which is even more harmful and causes negative consequences on both a physical and psychological level.

Stress can be classified as either positive stress (eustress) or negative stress (distress). In this article we will discuss the phases of habitual stress , which is considered negative.

What causes this problem?

Stress does not have a single cause, but is a multi-causal and complex phenomenon in which both internal factors come into play, such as the person’s expectations or the way he or she interprets and faces the negative situations that occur around him or her; and external factors (for example, not having a job, living in a situation of economic uncertainty or being bullied at school).

The phenomena that cause stress are called stressors.

Job Stress: A Problem That Affects Many People

In recent decades, much research has been carried out to try to understand a form of stress that affects a large part of the population: work-related stress.

The data obtained through various studies show that the causes of this type of stress are not only the factors of the workplace , but also several factors that are alien to it, such as the economic crisis, cultural expectations, the poor relationship of the worker with his or her partner, etc.

Furthermore, recent research states that stress occurs at various levels, not only individual but also collective . Individuals share emotional experiences, and both these emotional experiences and the experiences of stress can be transmitted.

  • You can learn more about this interesting topic in this article: “8 essential tips to reduce work stress”

Its consequences

The negative consequences of distress are numerous; however, it is important to highlight the differences between acute and chronic stress .

The first occurs at specific moments and on a temporary basis, as a response to experiencing one or more highly stressful events. For example, due to a test that has to be prepared in a week when the person has had all year to do it. As a result, the individual may suffer from anxiety, muscular pain, headaches, exhaustion, gastric problems, tachycardia, etc. This type of stress is less severe, and over time the body returns to normal.

But when stress is chronic the consequences are even more harmful , causing physical, emotional or mental exhaustion and causing general damage to the health of the affected person, especially through a weakening of the immune system.

In addition, chronic stress produces changes in self-esteem. Imagine a person who is unemployed for several years and has financial problems; when the stress occurs repeatedly, the person can become severely demoralized.

Some consequences of long-term negative stress are

  • Emotional fatigue.
  • Diseases of the digestive system, skin diseases and heart problems
  • Feelings of insecurity and the feeling of learned helplessness.
  • Depersonalization, irritability and loss of motivation.
  • Insomnia.
  • Anxiety.
  • Depression.
  • Alcohol or substance abuse.

Phases of stress: what are they?

One of the pioneers in stress research was Hans Selye , who carried out his studies in the 1950s. Today, his theory is still of great importance when it comes to analysing the evolution of this psychological and physiological phenomenon.

According to this author, the stress response consists of three distinct phases:

1. Reaction alarm

Any physical, emotional or mental alteration resulting from having detected a threat or having crossed paths with a stressor causes an instant reaction aimed at combating this situation. This response is called “fight or flight” reaction, and consists of the release of adrenaline towards different parts of the body: the blood vessels, the heart, the stomach, the lungs, the eyes, the muscles…

In the face of a stressful stimulus, this hormone provides a quick boost to increase our energy so that we can escape from danger. We notice the effects because breathing, pulse and heart rate are accelerated so that the muscles respond more quickly. Pupils dilate, blood circulates faster and it moves away from the digestive system to prevent vomiting.

In addition to these physiological functions, adrenaline also affects the brain, which is put into an alert mode: attention is narrowed and we are more sensitive to any stimulus. Adrenaline, besides being a hormone, is also a neurotransmitter that acts on our brain.

In this phase, the cortisol level also increases and, as a consequence, the amount of sugar in the blood increases and the immune system is weakened to save energy and to help the metabolism of fats, proteins and carbohydrates. The release of these hormones can be beneficial to the body in some cases, but in the long term the consequences are extremely harmful.

2. Resistance

In the resistance stage, the body tries to adapt thanks to a process called homeostasis, which leads to a recovery and repair phase. Cortisol and adrenaline return to normal levels, but resources are depleted and the defenses and energy needed for the previous phase of stress are diminished. The body has overexerted itself and must now rest .

The problem arises when the stressful situation or stimulus does not cease or reappears continuously, because fatigue, sleep problems and general malaise can occur. As a result, the person becomes very irritable and has great difficulty concentrating or being productive in their daily life.

3. Exhaustion

When stress lasts for a long time, the organism ends up exhausting resources and gradually loses the adaptive capacity of the previous phases. The body weakens and, after a certain time in this harmful situation, the organism can succumb to the disease , either a viral or bacterial infection, because its defences have been exhausted. All of the negative effects of chronic stress mentioned above manifest themselves at this stage.

If you want to delve deeper into chronic stress, you may be interested in the following articles:

  • “Chronic stress: causes, symptoms and treatment”
  • “Burnout syndrome: how to detect it and take action”

The five phases of negative stress

Research has continued over the years, and recently, the Canadian Institute of Stress, after studying thousands of people with negative stress, states that there are five phases of distress :

Phase 1: Physical and/or mental fatigue

In this phase the person experiences the first consequences of stress: a loss of vitality and the appearance of fatigue , tiredness, sleepiness, lack of motivation… For example, when someone arrives from work in this phase, the only thing they want is to disconnect and lie down on the couch.

Phase 2: Interpersonal problems and emotional release

In this phase the person is irritable and moody , and experiences problems in personal relationships, either with family, friends or colleagues. This creates a vicious circle, as the stressed person makes the situation even worse. The individual prefers to be alone and to shut himself off.

Phase 3: Emotional Turbulence

In this phase the person experiences a pronounced emotional imbalance . The previous phase has destabilized the close interpersonal relationships, creating a more tense environment nearby. As a consequence, the individual begins to doubt himself and is affected emotionally.

Phase 4: Chronic Physical Ailments

Stress becomes chronic and not only the mind (brain) is affected, but the body as a whole. Continuous tension can cause muscle pain in the cervical, shoulder and lumbar areas, as well as headaches. In this phase you can take measures such as playing sports or getting massages, but if the real stressful problem is not treated, neither the stress nor the ailments will disappear.

Phase 5: Stress-related diseases

After a state of chronic exhaustion and depersonalization the person begins to manifest serious physical damage. Colds, flu, ulcers, colitis, are some examples that, although not directly caused by this phenomenon, are the cause of the weakening of the immune system .

The longer the stressful situation lasts, the worse the consequences will be, as hypertension, cardiovascular problems and even heart attacks can occur.

Combating Stress

Fighting stress is not easy, since sometimes we cannot control external stressors. For example, if the stressful situation is the lack of employment and the economic crisis or if our partner leaves us or makes life impossible for us.

Without a doubt, psychological therapy becomes a good alternative to alleviate this situation , because it helps to develop a series of strategies and skills so that we can control the experiences and consequences that stress produces and thus reduce discomfort significantly. In addition, psychotherapy is also useful in helping us to correct the way we interpret stressful events.

Stress theorists claim that stress occurs when a person does not have enough resources to cope with the situation . That is, the source of stress is found in the mismatch between the existing demands and the control that the person has to face these demands. When it is not possible to eliminate the stimulus or stressful situation, providing the person with sufficient resources is a good alternative for combating stress.

Scientific studies also state that the social environment can not only trigger the stressful situation , but can act as a buffer, reducing the negative effects, and even as a way to prevent and reduce stress. At work, for example, different strategies can be employed to make the relationship with colleagues positive and thus reduce or even eliminate the negative impact of stress.

In less severe cases, a series of measures can be taken to reduce stress: proper time management, mindfulness or exercise are some alternatives. If you want to know some tips to reduce stress, you can read this article: “10 essential tips to reduce stress”.

Bibliographic references:

  • Brugnera, A; Zarbo, C; Adorni, R; Tasca, Giorgio A. ; Rabboni, M and Bondi, E et al. (2017): Cortical and cardiovascular responses to acute stressors and their relations with psychological distress. International Journal of Psychophysiology, 114, pp.38 – 46.
  • Peiró, J. M. (1993). Triggers of Labour Stress. Madrid: Eudema.
  • Persson, P. B. and Zakrisson, A. (2016): Stress.Acta Physiologica, 216(2), pp. 149 – 152.
  • Selye, H. (1975). Stress and distress. Comprehensive Therapy, 1, pp. 9 – 13.
  • Soria, B., Caballer, A. & Peiró, J.M. (2011). Consequences of job insecurity. The modulating role of organizational support from a multilevel perspective. Psicothema, 23 (3), pp. 394 – 400.
  • Zach, S., & Raviv, S. (2007). The benefits of a graduate training program for security officers on physical performance in stressful situations. International Journal of Stress Management, 14, pp. 350 – 369.