Psychological Stress: Symptoms, Causes, and Treatment

Overview of Psychological Stress

Psychological stress refers to the emotional and mental strain caused by our thoughts and feelings about challenging situations. It is our reaction to events that we feel as threatening or overwhelming. This type of stress can affect our mood, behavior, and overall well-being. Psychological stress symptoms can manifest in various ways, impacting both mental and physical health.

How Does It Affect Us?

• Emotional Impact - It can lead to feelings of anxiety, sadness, frustration, or anger. These are some common psychological stress symptoms.
• Physical Symptoms - Stress can cause headaches, fatigue, sleep problems, and even weaken our immune system. These mental stress symptoms often accompany emotional strain.
• Behavioral Changes - People under stress might isolate themselves from social activities, have trouble concentrating, or develop unhealthy habits like overeating or smoking. Such changes are part of the mental effects of stress.

Difference Between Stress and Psychological Stress

• Stress - This is a general term that describes the body’s response to any demand or challenge. It can be physical (like an injury), emotional (like sadness), or mental (like solving a difficult problem).
• Psychological Stress - This is a specific type of stress that focuses on the mental and emotional aspects. The psychological stress definition emphasizes how we interpret and react to situations rather than the situations themselves. For example, two people might face the same exam, but one might feel extremely stressed while the other feels confident. 

Some Tips for Managing Psychological Stress

• Plan your day-to-day life - Use a planner or calendar to keep track of assignments, exams, and other important dates to manage psychological stress symptoms.
• Break Down Tasks - Divide big tasks into smaller, manageable steps to avoid feeling overwhelmed. This is a key aspect of stress management psychology.
• Get a Balanced Diet - A balanced diet with plenty of fruits, vegetables, and whole grains can boost your energy and resilience, helping in psychological stress treatment. 
• Do Meditation and Yoga - Spend some time each day meditating to reduce stress and improve focus. Try yoga to combine physical exercise with relaxation—both vital in managing the mental effects of stress.
• Get Proper Sleep - Aim for 7-9 hours of sleep each night to help your body and mind recover, reducing psychological stress effects.
• Talk to Someone - Share your feelings with friends, family, or a PTSD psychologist. Talking about your stress can help you feel supported and is a valuable part of psychological stress treatment.
• Socialize - Spend time with people who make you feel happy and relaxed. Socializing can relieve mental stress symptoms.

Symptoms of Psychological Stress

Psychological stress symptoms can affect both your mind and body. Here are some common signs to look out for:

Emotional Symptoms

• Anxiety - Feeling nervous, worried, or uneasy.
• Irritability - Getting easily annoyed or frustrated.
• Sadness - Feeling down or depressed.
• Overwhelming - Feeling like you can’t handle everything. These are major mental stress symptoms.

Physical Symptoms

• Headaches - Frequent or severe headaches.
• Fatigue - Feeling tired all the time, even after sleeping.
• Sleep Problems - Trouble falling asleep, staying asleep, or having restless sleep.
• Muscle Tension - Tight or sore muscles, especially in the neck and shoulders. These physical issues often accompany psychological stress effects.

Behavioral Symptoms

• Changes in Appetite - Eating more or less than usual.
• Withdrawal - Avoiding social activities or isolating yourself.
• Procrastination - Putting off tasks or having trouble starting them.
• Unhealthy Habits -  Increased use of alcohol, tobacco, or other substances due to mental effects of stress.

Cognitive Symptoms

• Difficulty Concentrating - Trouble focusing on tasks or remembering things.
• Negative Thinking - Having persistent negative thoughts or worrying excessively.
• Indecisiveness - Finding it hard to make decisions due to psychological stress effects.

Causes of Psychological Stress 

Academic Pressure 

• Exams and Grades - Worrying about doing well in exams and getting good grades can lead to mental stress symptoms.
• Homework and Projects - Having a lot of assignments to complete in a short time.

Family Issues 

• Conflicts - Arguments or disagreements with family members.
• Expectations - Feeling pressured to meet parents’ or guardians’ expectations.

Social Challenges

• Peer Pressure - Feeling the need to fit in or do things because friends are doing them.
• Bullying - Being teased, bullied, or excluded by others.

Health Problems

• Illness - Dealing with personal or family health issues.
• Lack of Sleep - Not getting enough rest, leading to tiredness and psychological stress symptoms.

Personal Issues

• Self-esteem - Struggling with self-confidence or body image.
• Time Management - Finding it hard to balance school, hobbies, and personal time, contributes to the mental effects of stress.

Environmental Factors

• Changes - Moving to a new place or changing schools.
  
  Financial Concerns
  Money Problems - Worrying about family finances or personal expenses.
  Future Uncertainty
  Life Changes - Anxiety about the future and upcoming changes is often linked to psychological stress effects.
   

Let Us Understand Post-Traumatic Stress Disorder (PTSD)

What is Trauma?

• Trauma - A deeply distressing or disturbing experience, like an accident, natural disaster, or violence.
• Impact - Trauma can affect a person’s emotions, thoughts, and behavior, often leading to psychological stress symptoms. 
   

What is Post-Traumatic Stress Disorder (PTSD)?

• PTSD - A mental health condition triggered by experiencing or witnessing a traumatic event.
• Symptoms - Includes flashbacks, nightmares, severe anxiety, and uncontrollable thoughts about the event, often requiring treatment from a PTSD psychologist.
   

How Trauma Leads to PTSD?

• Not Everyone Develops PTSD - Some people recover naturally, but others may develop PTSD.
• Risk Factors - Previous trauma, lack of support, and ongoing stress can increase the risk of PTSD and contribute to chronic psychological stress symptoms.
   

Role of PTSD in Psychological Stress

• Constant Alertness - People with PTSD often feel on edge, which can lead to chronic stress.
• Avoidance - Avoiding places, people, or activities that remind them of the trauma can limit their daily life and increase stress.
• Negative Changes - PTSD can cause negative changes in thoughts and mood, leading to feelings of hopelessness and stress.

List of Colleges Offering Psychology Courses

• School of Allied Health Sciences, DMIHER (DU), Wardha
• B M Institute of Mental Health, Ahmedabad 
• Sushant University, Gurugram 
• Faculty of Education and Psychology, MSU Vadodara 
• Indraprastha College for Women, Delhi 
• Atal Bihari Vajpayee Institute of Medical Sciences & Dr. Ram Manohar Lohia Hospital, New Delhi 
• National Institute of Public Cooperation and Child Development (NIPCCD), New Delhi 
• Dr. Harisingh Gaur Vishwavidyalaya (DHSGSU), Sagar 
• Mahatma Gandhi Medical College and Hospital (MGMCH), Jaipur
• UPES University, Dehradun
• IIS University, Jaipur
• REVA University, Bangalore 
• Institute of Human Behavior and Allied Sciences (IHBAS), New Delhi
• Central Institute of Psychiatry (CIP), Ranchi
• Chettinad Academy of Research & Education, Kelambakkam
• Parul University, Vadodara

FAQs 

What is psychological stress?

Psychological stress refers to the emotional and mental strain caused by our thoughts and feelings about challenging situations. It is our reaction to events that we perceive as threatening or demanding. For more information, read the blog. 

Are stressors physical or psychological?

Stressors can be both physical and psychological. For more information, read the blog. 

What are the three warning signs of psychological stress?

Feeling Overwhelmed, Changes in Sleep Patterns, and  Physical Symptoms like headaches, stomachaches, etc., are some warning signs of psychological stress. 

How do you manage psychological stress? 

The tips to manage psychological stress are already discussed in the blog. Read the blog to get further information. 

What disease is psychological stress?

Psychological stress itself is not a disease, but it can contribute to or worsen various health conditions. To know more, read the blog.