When was the last time you said “I’m stressed” at work? Today? An hour ago? Here’s what most professionals don’t realise: what you’re calling “stress” might be something entirely different – and this misconception could be impacting your health and performance more than you think.
Stress: Why Clarity As To What We’re Actually Talking About, Matters
I read recently that stress increases the risk of heart disease by 40%.
“But,” I asked myself, “what ‘stress’ are they referring to?”
The author of the statement had neglected to define their interpretation of the term “stress.” This is an all-too-common oversight because we live in an age where ‘stress’ is a catch-all phrase used to describe a variety of experiences. The main ones being pressure, acute stress, and chronic stress. However, these are all distinct concepts with different implications for the body, brain and mind.
Why Defining ‘Stress’ Matters
A lack of precision around “stress” can lead to:
- Misunderstanding context: Is it acute (short-term) or chronic (long-term)? This distinction is crucial because the effects on the body and brain, as well as the stress management strategies applied, differ significantly.
- Mismatched interventions: Strategies like deep breathing may help reduce acute stress but on their own are insufficient to reduce chronic stress, which requires addressing root causes, chronic stressors, lifestyle changes and often, therapy.
- Ineffective communication: When someone says, “I’m stressed,” do they mean overwhelmed by pressure or stuck in survival mode? Without clarification, it’s difficult to provide meaningful support or advice.
The Stress Trilogy: Understanding The Differences
What we don’t need is confusion, especially when discussing how stress impacts our mental and physical health. What we casually call “stress” encompasses three distinct experiences:
1. Pressure: The feeling we experience when faced with demands that we believe we can meet from within our current resources and skillsets. Think of that big presentation you’re preparing for. It’s demanding, but you know you have the skills to handle it. This is healthy pressure – it enhances performance when managed correctly.
2. Acute Stress: The short-term feeling we experience in response to a short-term threat. It’s what you might feel when your boss gives you some negative feedback. It comes on fast and dissipates quickly once the threat passes.
3. Chronic Stress: An ongoing state of heightened sympathetic nervous system arousal (‘survival mode’). It’s caused and maintained by exposure to chronic stressors. Chronic stressors such as an under resourced project that you’re responsible for delivering, or workplace demands that consistently exceed your resources.
Chronic Stress: Survival Mode Explained
Chronic stress occurs when the brain and body are stuck in “survival mode,” leading to:
- Reduced prefrontal cortex activity—impairing our ability to think clearly and make rational decisions.
- Constant nervous system arousal arousal—causing exhaustion over time.
- Persistent fear or anxiety—even in the absence of immediate threats.
The long-term health impacts of chronic stress are well documented and include burn-out, increased risk of heart disease, diabetes, and mental health disorders.
Be Careful What You’re Telling Yourself
Recent research has shed light on an intriguing aspect of stress: our beliefs about stress can significantly influence how it affects us. This concept, known as “stress mindset,” has profound implications for how we experience and manage pressure and stress in our daily lives.
Studies have shown that individuals who view stress as potentially beneficial (a stress-is-enhancing mindset) tend to cope better with challenging situations compared to those who see stress as inherently harmful (a stress-is-debilitating mindset).
Here’s where it gets interesting: when we experience healthy pressure but label it as “stress” and believe stress is bad, we may inadvertently create more stress for ourselves. This self-fulfilling prophecy can turn manageable pressure into harmful stress simply through our perception.
For example, a study by Crum et al. (2013) found that people with a stress-is-enhancing mindset showed increased levels of anabolic (“growth”) hormones and reported more positive emotions when faced with challenges. This suggests that merely changing our perspective on stress can alter our physiological and psychological responses.
So, what does this mean for you?
- Be mindful of how you label your experiences. Is it really “stress,” or is it healthy pressure that you’re experiencing?
- Can you reframe situations you currently perceive as ‘threats’ as challenges or opportunities for growth?
- Recognize that pressure (but not excessive pressure) is beneficial. It helps enhance focus, motivation, and performance. Once you perceive you can no longer meet the accumulated demands you face then this excessive pressure is treated as a threat by your survival system. It’s a psychological stressor.
By adopting a more nuanced view of what type of stress you are experiencing, you can not only manage your responses more effectively but potentially harness these experiences for personal and professional growth.
This research underscores the importance of clarity in how we think and talk about stress to ourselves and others.
Real-World Application
Consider this: A senior manager I worked with was constantly “stressed” about their workload. After learning to differentiate between pressure and stress, they realized 70% of their “stress” was healthy pressure. This simple mindset shift led to:
- Improved decision-making
- Better team leadership
- Enhanced work satisfaction
- Reduced physical symptoms
The Professional’s Action Guide
Remember, understanding the type of stress you’re experiencing is crucial for effective management:
When Facing Pressure:
- Set realistic goals
- Set clear boundaries
- Prioritize ruthlessly
- Delegate effectively
- Be assertive in saying ‘no’ to additional demands that would push you past your pressure/stress tipping point.
When Experiencing Acute Stress:
- Use tactical breathing techniques
- Take strategic breaks
- Practice physical reset activities – move your body
- Practice self-soothing touch. One study found that self-soothing touch, when practiced several times, during the day can help us feel calmer, and lower our cortisol level.
When Experiencing Chronic Stress:
- Seek professional support
- Address chronic stressors (where possible)
- Acquire appropriate skills and resources
- Make lifestyle changes
One executive I worked with, was able to reduce his chronic stress significantly by taking action to meet unmet emotional needs and by enhancing his time management skills.
The Leadership Imperative
For leaders and managers, understanding these distinctions is crucial. Your team’s performance and well-being depend on:
- Creating environments that channel pressure productively
- Recognizing early signs of chronic stress
- Implementing appropriate support systems
Act Now
- Start noticing how you label your stress experiences. Ask yourself. “Is it pressure I’m experiencing or something else?”
- Monitor your team’s language around stress.
- Implement appropriate strategies based on the type of stress you’re experiencing.
Important
If you find that chronic stress is significantly impacting your daily life, relationships, or work performance, don’t hesitate to seek professional help. A mental health professional or stress management expert can provide personalised strategies, tools, and support to help you effectively manage chronic stress and improve your overall well-being. Remember, seeking help is a sign of strength, not weakness, and can be a crucial step in reclaiming control over your chronic stress level and quality of life.
The Bottom Line
In today’s high-performance workplace, understanding the difference between pressure, acute stress, and chronic stress isn’t just helpful – it’s essential for sustainable success. By being precise about what we’re experiencing, we can respond more effectively and maintain both performance and well-being. So let’s make conversations about stress clearer and more useful.
On a personal level, by distinguishing between pressure, acute stress, and chronic stress, you can better understand how stress impacts your life and identify the most effective strategies for reducing your chronic stress and keeping it to a minimum in future. And you can avoid turning healthy pressure into fuel for chronic stress!
If this post resonates with you, feel free to share it with someone who might benefit. Together, we can create a more stress-aware and resilient community.
