ACUTE STRESS

 “It’s not stress that kills us, it is our reaction to it.”  Hans Selye

What is acute stress?

Acute stress is a short-term form of stress that occurs in response to an immediate threat or challenging situation. It is a natural and often temporary reaction that mobilizes the body’s resources to deal with a perceived danger or demand. Unlike chronic stress, which is prolonged and persistent, acute stress typically subsides once the stressful event or situation has passed.

In small doses, acute stress can be beneficial and help individuals perform better in challenging situations. It can increase alertness, sharpen focus, and provide a burst of energy. However, if acute stress becomes frequent or prolonged, it can have negative effects on the body and brain.

Physiological Impact of Acute Stress:

1. Fight-or-Flight Response: Acute stress triggers the body’s “fight-or-flight” response, a survival mechanism designed to prepare us to face or flee from perceived threats. The brain’s hypothalamus activates the sympathetic nervous system, leading to the release of stress hormones, including adrenaline and cortisol.
2. Increased Heart Rate: The release of adrenaline causes the heart rate to increase, pumping more blood to essential organs and muscles, preparing the body for quick action.
3. Elevated Blood Pressure: The stress response constricts blood vessels, leading to increased blood pressure, providing more oxygen and nutrients to vital areas.
4. Dilated Pupils: The body prepares for heightened awareness by dilating the pupils, improving vision to detect potential dangers.
5. Rapid Breathing: Breathing becomes faster to oxygenate the body for energy and alertness.
6. Increased Muscle Tension: Acute stress causes muscles to tense up, preparing for potential physical action.

Psychological Impact of Acute Stress:

1. Emotional Response: Acute stress triggers a range of emotions such as fear, anxiety, irritability, or frustration, depending on the perceived threat.
2. Cognitive Changes: It can impact cognition, leading to reduced focus, difficulty in decision-making, and memory impairment.
3. Altered Perception: Stress may influence how individuals perceive situations, leading to a negative bias or pessimistic outlook.
4. Heightened Awareness: Acute stress can temporarily improve alertness and attention to focus on the stressor.
5. Emotional Dysregulation: It can lead to emotional dysregulation, causing individuals to feel overwhelmed, panicky, or on edge.
6. Coping Mechanisms: People may resort to various coping mechanisms, both adaptive and maladaptive, to deal with stress, such as seeking social support, engaging in exercise, or using substances.
7. Impact on Mental Health: Prolonged or intense acute stress can contribute to the development or exacerbation of mental health conditions like anxiety disorders, panic attacks, or post-traumatic stress disorder (PTSD).

Chonic acute stress warning signs.

Some potential effects of chronic or overwhelming acute stress include:

1. Physical health issues: Chronic headaches, cardiovascular problems, weakened immune system, digestive disorders, high blood pressure, and increased risk of certain diseases.
2. Mental health problems: Anxiety disorders, depression, sleep disturbances, difficulty concentrating, and irritability.
3. Behavioral changes: Increased use of substances (such as alcohol or drugs), social withdrawal, and impaired decision-making.

Strategies to reduce stress levels.

The treatment and management of acute stress involve a combination of strategies to reduce stress levels and promote relaxation. Here are some common approaches:

• Stress reduction techniques: Engaging in activities such as deep breathing exercises, meditation, mindfulness, progressive muscle relaxation, or engaging in hobbies that promote relaxation can help alleviate acute stress.
• Physical activity: Regular exercise, such as walking, jogging, or practicing yoga, can help release endorphins, reduce tension, and improve overall well-being.
• Support systems: Seeking support from friends, family, or a professional can provide comfort, perspective, and guidance in dealing with acute stress.
• Time management: Prioritizing tasks, setting realistic goals, and maintaining a balanced schedule can help alleviate stress associated with overwhelming demands.
• Self-care practices: Engaging in activities that promote self-care, such as getting enough sleep, eating a balanced diet, and engaging in hobbies or activities that bring joy and relaxation, can help counteract the negative effects of acute stress.

Holistic Coaching helps individuals manage acute stress levels.

Holistic coaching can play a role in helping individuals balance acute stress by addressing various aspects of their well-being. Holistic coaches take into consideration the interconnectedness of the mind, body, and spirit, and work with clients to create personalized strategies for stress management. Here’s how holistic coaching can support balance:

• Identifying triggers: Holistic coaches help clients identify the specific triggers and sources of acute stress in their lives, which may include physical, emotional, or environmental factors.
• Self-awareness and mindfulness: Coaches encourage clients to cultivate self-awareness and develop mindfulness practices to observe and manage stress responses in the present moment.
• Coping strategies: Holistic coaches assist clients in developing an array of coping strategies that are tailored to their individual needs and preferences. These strategies may include relaxation techniques, self-care rituals, healthy lifestyle habits, and positive mindset shifts.
• Holistic approach: By considering all aspects of a person’s life, including physical health, emotional well-being, relationships, and personal values, holistic coaching helps clients create a comprehensive approach to stress management.
• Goal setting and accountability: Coaches work with clients to set realistic goals, establish action plans, and provide support and accountability in implementing stress-reducing strategies.

Holistic coaching emphasizes the importance of self-care, balance, and holistic well-being, providing clients with tools and techniques to navigate acute stress more effectively.

However, it’s important to remember that holistic coaching is not a substitute for professional medical or mental health care when needed.

If you are struggling with balancing the stress levels in your life, contact us. Our services are science-based, holistic and effectively bring healthy balance and wholeness into an individual’s life.