Mental Stress: What It Is & How to Deal With It

Blogs24 Jun 2025

Our lives are a maze of happy and sad moments, and sometimes stress becomes a companion for those in their midlife. With our regular days peppered with hurdles and challenges, it is normal for our body’s natural response to get activated, resulting in a stressed mind and body. Whether it is worrying about family or finishing a deadline at work, stress can take many shapes and forms. But what is stress exactly- this huge unspoken disorder that we carry in our lives? What are its causes, effects, symptoms and methods of management? In this article, we will take you through everything you need to know about mental stress.

What is Mental Stress?

Stress is the body’s natural response to pressure, challenges, or unexpected change. It can be emotional, physical, or psychological. When managed well, stress can even help you stay alert and motivated. However, chronic stress may take a toll on your mental well-being and physical health.

For many, recognising what is mental stress is the first step towards handling it. It often shows up as irritability, fatigue, lack of focus, or even physical symptoms like headaches and muscle tension.

Types of Mental Stress

Mental stress does not look the same for everyone; it’s shaped by your lifestyle, emotional resilience, and day-to-day responsibilities. Understanding the types of stress can help with early awareness and better mental stress management.

1. Acute Stress:

A small incident can trigger a small amount of stress. For example, arguing.

2. Acute Episodic Stress:

When small triggering events occur more frequently, our bodies get stressed more often. For example, adhering to deadlines, work pressure, or submissions in college/ exams.

3. Chronic Stress:

This third kind of mental stress is caused by a prolonged event or situation such as a health issue, unemployment, death or the end of a relationship. Most of us experience all three of these types of mental stress in varying combinations at some point in our lives.

Causes of Mental Stress

Mental stress can arise from everyday challenges or major life transitions. Recognising what is mental stress and its root causes is key to effective mental stress management.

According to GOQii’s Annual India Fit Report 2022-2023, the overall percentage of stressed individuals has gone up from 21% in 2021 to 24% in 2022. The study goes on to mention the top factors that cause mental stress in Indians today:

• Current work – High workload and unrealistic expectations can lead to constant mental stress.
• Financial Instability- Worry about money is a major source of anxiety.
• Relationship troubles- Emotional strain from unresolved conflict is a common form of mental stress.
• Health Issues- Chronic illness or poor lifestyle choices can contribute to stress.
• Impending future- Fear of uncertainty affects confidence and triggers stress.
• Inadequate sleep- Poor sleep hygiene affects emotional resilience and makes it harder to cope with mental stress.

Effects of Mental Stress

Prolonged mental stress can affect both the body and mind. It may appear as fatigue, sleep issues, headaches, poor concentration, low mood, or weakened immunity. Simple practices like yoga, meditation, and adopting healthy habits can support long-term mental stress relief. 

Physical Effects:

Stress triggers the fight-or-flight response, affecting various body systems. Here's how mental stress can impact the body:

• Affects breathing patterns; chronic stress can lead to shortness of breath.
• Disrupts digestion, causing nausea, constipation, and acid reflux.
• Leads to muscle tension, pain, and spasms due to prolonged alertness.
• Weakens immunity, making the body prone to frequent illness.
• Alters appetite, either stress eating or skipping meals.
• Contributes to weight gain under sustained stress.
• Impacts brain function, affecting cognition, mood, and decision-making.
• Repeated stress can alter neural pathways and delay mental stress relief.
• Building coping strategies is essential for those learning how to reduce mental stress effectively.

Symptoms of Mental Stress

According to the American Institute of Stress, there are nearly 50 common signs of mental stress. Many of them are evident, and many are not. Here are the major symptoms or signs of mental stress that you should look out for within yourself and your loved ones:

• Incessant headaches
• Jaw pain
• Excessive teeth grinding
• Trembling lips and hands
• Dizziness
• Ringing sounds
• Cold extremities that are often sweaty
• Body pain (neck and back) and muscle spasms
• Feeling overwhelmed
• Trouble concentrating
• Disorganisation
• Sleep issues
• Nervous behaviour
• Reduced productivity
• Excessive panic, anxiety, and nervousness
• Very frequent urination
• Change in appetite.

Emotional Stress Symptoms

• Irritability And Frustration: You may find yourself snapping at others or feeling easily annoyed, even without a clear reason.
• Feeling Overwhelmed: When mental stress builds up, it can feel like everything is too much to handle.
• Sadness Or Emptiness: Emotional lows may come and go, but over time, they can drain your energy and affect daily life.
• Taking small steps toward mental stress relief, like journaling or talking to someone, can help ease these feelings.

Physical Stress Symptoms

• Fatigue And Low Energy: You might feel tired even after resting, as mental stress takes a toll on the body.
• Headaches And Tense Muscles: When you're stressed, your body stays on high alert, causing physical tension and pain.
• Digestive Problems: Upset stomach, nausea, or heartburn can be signs your body is reacting to stress.
• Simple lifestyle changes like good sleep, exercise, or mindful eating can help your body recover from stress.

Cognitive Stress Symptoms

• Difficulty Focusing: You may find it hard to stay present or complete tasks when your mind is racing.
• Memory Lapses: Forgetting things more often could be a sign of mental stress affecting your brain function.
• Overthinking: Replaying situations or worrying constantly is mentally exhausting.
• Learning how to reduce mental stress with deep breathing or time management can bring clarity.

Behavioral Stress Symptoms

• Changes In Appetite: Some eat more when stressed, while others lose interest in food entirely.
• Sleep Troubles: Trouble falling asleep or waking up often at night is a common stress response.
• Avoiding Social Interaction: Pulling away from people or responsibilities can be a coping mechanism.
• Adopting routines like regular exercise or structured breaks can make a noticeable difference in how you handle stress.

Diagnosis

• Mental stress varies from person to person, so diagnosis is based on individual experiences and symptoms.
• Doctors usually begin by discussing your lifestyle, concerns, and triggers over one or more consultations.
• Questionnaires and interviews help assess emotional and physical signs of stress.
• Common indicators like frequent headaches, high blood pressure, or fatigue are carefully reviewed.
• Based on the findings, healthcare professionals suggest suitable ways to manage or reduce stress.

Stress Management Methods to Consider

Knowing how to reduce mental stress starts with exploring personalised strategies. These methods offer different ways to cope and regain emotional balance.

1. Therapy and Counselling:

Engaging in talk therapy like Cognitive Behavioural Therapy (CBT) can help identify stress triggers and offer long-term mental stress relief through healthy coping strategies.

2. Lifestyle Modifications:

Regular physical exercise, balanced and nutritious diet, and good sleep hygiene together support recovery and promote emotional stability.

3. Stress Management Techniques:

Practices such as mindfulness, meditation, or yoga can foster a sense of inner calm and equilibrium.

4. Medicinal Interventions:

In severe instances, medical practitioners might recommend medications to alleviate acute symptoms of mental stress and support mental stress relief.

Conclusion

Understanding stress in its entirety is pivotal to navigating life's labyrinthine pathways. By comprehending its causes, recognizing its symptoms, and adeptly employing effective coping mechanisms, individuals can reclaim agency and embrace a healthier, more joyful existence. Remember, seeking professional guidance is a courageous step towards harmonising mind, body, and spirit. Stress need not be the architect of our lives; instead, we possess the tools to manage and transcend it.

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