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StressStress is our body’s physical or behavioral response to events that alter our homeostasis, or the internal balance required for life under normal circumstances. When we encounter these events, known as stressors, a biological chain reaction occurs that we collectively refer to as stress.
This is known as our “fight-or-flight” response and has evolved over millions of years to protect us in acutely stressful situations. This response allows us to run a little faster, jump a little higher—even generate superhuman strength to lift a car off a trapped family member.
Stress can be categorized into two types—acute and chronic. Acute stress occurs after short-term events that lead to temporary changes in our body’s functioning, such as increased heart rate and hyperfocus. Chronic stress occurs when a stressor persists for a long time or frequently recurs, subjecting the individual to the prolonged physical and psychological effects of epinephrine and cortisol.
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Touch helps newborns regulate stress, gain weight, and feel less painConclusions from this 2024 analysis from a team of Danish researchers included that touch interventions were particularly useful for newborns in regulating cortisol levels, helping newborns gain weight, and reducing pain. (Some users may experience a paywall.) NatureSince 2022, two-thirds of data centers have been built in water-stressed areasIn residential evaporative cooling systems, 10% of consumed water is lost to evaporation compared to 80% in data centers. Although some companies have pledged to become water-positive—replenishing more freshwater than they consume—by 2030 through a transition to air cooling, only 10% of data center operators track water use across all their facilities. EthicalGEOFearology, or the study of fear, explores the difference between stress and fearOur brains involuntarily respond to our environment and signal alarm when that isn’t always needed, triggering responses that include goose bumps. But understanding fear and how to talk our brains into calming down can improve daily life. OlogiesCooling lava naturally creates hexagonal cracks to evenly relieve stressWhen lava cools and turns into rock, it contracts and builds up tension, particularly when held in place by the surrounding landscape. Just as drying mud cracks, initial cracks in the rock are random, but quickly organize into a hexagonal pattern, which scientists consider the most space-efficient shape. SciShowFear (and stress) can be contagious via pheromones secreted by the bodyWhile seeing someone else in a panicked state may induce a stress response, researchers have found stress can be literally contagious—chemicals contained in sweat and other secretions can trigger stress hormone release in others. Theories suggest this feature is an evolutionary adaptation to protect groups from danger. Gross ScienceCold water swimming can induce positive stressThe tradition of cold water swimming (or taking a cold plunge, or even a cold shower) has been shown to release the same hormones triggered during a stress response. This can have the effect of increasing blood flow, improved mental acuity, and more. National Library of MedicineStress is a response to external triggers, while anxiety is persistent and internalWhen distinguishing the two, stress is a reaction to identifiable situations like deadlines or conflicts, and its symptoms fade when the stressor is gone. However, anxiety may jump from one worry to another over time without any apparent cause. American Psychological AssociationThe positives of feeling stressedWorrying about past events and upcoming challenges is not a pleasant experience, but a reasonable amount of stress can bring a lot of good into our lives. In this episode of "The Happiness Lab" with Dr. Laurie Santos, two psychology experts offer tips for resetting one's relationship with stress. Listen and learn how to make stress a positive tool rather than a debilitating emotion. Pushkin IndustriesProlonged stress impairs the prefrontal cortexBurnout isn’t just a feeling—it physically affects the brain. Prolonged stress impairs regions of the brain responsible for decision-making, emotional control, memory, and more. It can also lead to chemical imbalances, like reduced dopamine and norepinephrine levels, that worsen these effects. 1440Stress evolved as a survival mechanism to keep humans aliveStress activates the “fight-or-flight” response when we face threats. It’s triggered by the hypothalamus, which signals the release of adrenaline and cortisol, heightening awareness and energy. While acute stress helps in short bursts, chronic stress—persistent over time—can harm both physical and mental health, leading to conditions like hypertension, anxiety, or depression. 1440Completing the stress cycle to avoid burnoutEmily and Amelia Nagoski cowrote the book "Burnout: The Secret to Unlocking the Stress Cycle." In this podcast, they discuss their own experiences with burnout, how emotional and mental stress wreak havoc within the body, and societal barriers that intensify burnout. Ten Percent Happier PodcastProtect employees from chronic stressBurnout doesn’t just affect employees’ health. It also increases turnover, reduces productivity, and leads to illness. What kinds of changes can employers make to reduce burnout in the workplace? This white paper encourages employers to modify their cultures to reduce burnout, including offering clear feedback and support, creating more flexible workplaces, and reducing unreasonable workloads. HR FutureEasy resets for stress reductionIndividual solutions for burnout, often called “self-care,” can be helpful for managing stress. Harvard researcher Aditi Nerurkar’s 2024 book The Five Resets details a road map for burnout recovery. In this interview she suggests, among other tactics, gaining focus on what matters the most in one’s life, taking breaks from both work and the internet, and making time for practices that strengthen the mind-body connection. NPRLinks between long-term caregiving and chronic stressThis Cleveland Clinic overview suggests that around 60% of people caring for family or loved ones with health conditions will experience burnout. Caregivers prepare meals, help with transportation, administer medications, and perform daily tasks for others, all while managing their own lives. This guide may help readers overcome the guilt or frustration of long-term caregiving to seek alternative options. Cleveland ClinicOne-third of early- and mid-career workers have considered quitting due to stressIn 2024, around half of all full-time employees polled by the National Alliance on Mental Illness reported experiencing burnout at their jobs. Around a third of all employees ages 18 to 49 had considered quitting their jobs due to workplace stress. National Alliance on Mental IllnessStress-induced hormones contribute to gray hairWhen the body experiences stress, the sympathetic nervous system releases the hormone norepinephrine. This hormone prematurely activates pigment-producing cells (melanocytes) in hair follicles, which depletes the hair's ability to retain color over the long run. Harvard UniversityStress and the brainWhile an acute stress response is a normal bodily function, the effects of chronic stress can be extremely damaging to the human body. This is particularly true with regard to the brain. This article explores the effects of stress on the human brain, including how chronic stress may lead to psychological conditions such as depression and memory loss. Let's Talk ScienceThe second phase of acute stress: the 'slow' responseThe body's reaction to acute stress involves two responses: fast and slow. The first occurs immediately, with the central nervous system triggering the release of adrenaline. The second releases cortisol, which elevates blood sugar and blood pressure and restricts nonessential functions like digestion and the immune system. Neuroscientifically ChallengedThe two phases of stress: fast and slowThe physiological response to acute stress generally involves two phases—the "fast" response in which adrenaline is released, and a second "slow" response in which cortisol is released. This technical resource reviews what happens in the body during each phase. National Institutes of HealthThe biology of stress in your bodyStress is a normal human response that has evolved over millions of years to handle changes or threats in our environment. This article is a helpful overview of the biological basics of this response. While it is not harmful to our physiology in the acute setting, chronic stress can lead to damaging changes in the human body over many years. DiscoverStress-induced adrenaline can trigger a 'hysterical strength' responseThe stress response is a powerful ancient mechanism designed to maximize human survival—it can even result in superhuman strength. The adrenal glands are located just above the kidneys, and stress-induced adrenaline release causes more blood (and therefore more oxygen) to flow to your muscles, increasing performance. HowStuffWorksHow stress affects every organ in the bodyIf you are a visual learner, this resource is for you. Not only does this article from the World Economic Forum outline the causes of modern stress along with helpful strategies, but they have created an approachable infographic to show exactly how stress manifests throughout our different bodily systems. Pair this visual guide with our other resources to gain a deep knowledge of stress and the human body. World Economic ForumWhat employers can do about parental stressThe US Surgeon General recently released a formal warning deeming parental stress a public health issue. The advisory also included recommendations for how employers can mitigate the issue. Employers can help their employees access child care, for instance, or provide flexible working hours. To find out more about what the Surgeon General prescribes, read more here. IncDNA damage and chemical stress causes cellular agingWhile outward signs of aging, like gray hair and wrinkles, are easy to spot, aging changes at the cellular level are less obvious. The decline within cells stems from numerous sources, including DNA damage, oxidative stress, and accumulated waste. Ask the ScientistsAge, stress, and neurological disorders can prevent memory formation and recallNeurons transmit signals between one another at sites called synapses. Repeated interactions at these sites improve the efficiency of signal transmissions, making memories involving sensory data associated with those neurons easier to recall. Biochemical factors impacting these synaptic interactions affect memory quality. TED-EdNightmares are unpredictable, but are linked to stress, anxiety, trauma, and more Nightmare comes from the terms "night" and "mare," an Old English word for evil, suffocating spirits. Nightmares are parasomnias, meaning they are undesirable events experienced during sleep, and may stem from building tensions in one's unconscious. HealthlineConsuming true crime media can increase stress and anxietyConsuming true crime media can activate one's sympathetic nervous system, which controls the fight-or-flight response. Staying in this heightened state of vigilance can lead to stress-related illnesses, including hypertension, and mental conditions, including depression and anxiety. Additionally, people who actively consume crime news, whether they consider it to be entertainment or educational in nature, report being more fearful of crime, regardless of actual crime rates. VICE MediaElectrical discharge from stressed rocks may produce lightningAlthough flashes of light in the sky likely result from storms or damaged transformers and power lines coinciding with geological events, some scientists theorize that fracto-luminescence, or earthquake lights, may be caused by discharged built-up static electricity. NOVA PBS OfficialTips for helping kids deal with stressThis article discusses how parents can help their children manage and cope with stress. While parents can't always shield their children from the stressors they face from school and social situations, they can offer tools for healthy coping. Some ways parents can support their children include actively listening without judgment, helping them label and express their feelings, and suggesting constructive solutions while promoting problem-solving skills. The article also emphasizes the importance of parents simply being present, demonstrating patience, and giving their children room to grow into effective problem-solvers for future challenges. Johns Hopkins All Children's HospitalHow to reduce stressThis article provides adults with recommendations on how to alleviate stress in their daily lives. Short 10-minute breaks can significantly improve mental health, especially if they are used for activities like deep breathing, dancing, or writing down things you are grateful for. Building meaningful relationships, termed "social connectedness," can also alleviate stress and promote resilience. Additionally, maintaining physical health through diet, exercise, and proper medical care can greatly enhance emotional well-being. Centers for Disease Control and Prevention2022 Global Emotions Report indicates rising stress levelsThis article investigates the 2022 Global Emotions Report by Gallup, highlighting the emotional states of people across 122 countries. The study reveals that negative feelings, including stress, surged to a record high in 2021. Particularly affected was Afghanistan, which recorded the most negative experiences after the Taliban's resurgence. In contrast, Central American countries such as Panama and El Salvador boasted the most positive emotions. Despite the global spike in stress, Kazakhstan stood out by registering the lowest levels of negative feelings worldwide. Big ThinkStress affects different animals in different, but useful, waysAnimals feel stress when they experience actual dangers—such as a zebra chased by a lion. Humans often feel stress from worries, memories, or even thoughts about problems that may occur in the future. For this reason, animals tend to experience stress in short, intense bursts. Conversely, people can feel stressed for long periods, which can eventually be harmful to their health. Greater Good Science CenterChronic stress can accelerate agingThis article reveals that chronic stress can speed up our aging process by affecting protective ends of our DNA called telomeres. Stress also triggers inflammation in our body, which can lead to health issues like diabetes. One major culprit is "oxidative stress"—an imbalance that occurs when our cells produce too many harmful particles. To combat these effects, the article suggests treatments such as therapies that clear out damaged parts of our cells as well as using antioxidants, which are substances that help counteract this harmful imbalance. National Institutes of HealthSocial media is stressing teens outThis seven-minute podcast explores the relationship between teenage social media use and rising mental health concerns among adolescents in the US. While initially alluring, excessive social media use is proven to lead to increased feelings of isolation, mental health declines, increased stress, and general dissatisfaction among teens. To counteract these negative effects and manage stress, experts suggest methods such as conducting digital audits to track screen time, adding friction (or obstacles) to app usage to reduce mindless scrolling, and investing time in offline activities and hobbies. To reinforce these strategies, it's essential for parents to set screen time boundaries with their teens and demonstrate healthy digital habits themselves. NPRHow stress affects children and teensThis article focuses on what stress looks like in young people, as well as how to assist children and teenagers in coping with their stress in today's world. Chronic stress in young individuals can lead to both physical ailments and mental health issues. Children tend to experience stress as a result of family changes and school issues, while teens tend to face added pressures from peers and external events. The article suggests kids can manage stress through adequate sleep, physical activity, talking about feelings, and mindfulness and that parents can provide support by modeling healthy coping mechanisms and encouraging positive thinking. American Psychological AssociationHow do anxiety and stress differ?This article explains that though “stress” and “anxiety” are often used interchangeably, there are distinct differences between the two. Stress is defined as the body's response to an external trigger and can be classified as acute or chronic. Anxiety, however, tends to be triggered internally by excessive thoughts and judgement. Whereas stress disappears when the trigger is gone, anxiety tends to stick around. If left unchecked, both can escalate into more severe mental health conditions. Harvard Business ReviewSome types of stress (eustress) have positive benefitsWhile many perceive stress as solely negative, stress can in fact be divided into two categories: distress (negative stress) and eustress (positive stress). Moderate levels of stress are positive in that they can boost motivation and promote resilience, which have positive mental health benefits. TIMEAre COVID-19 and stress related?This scientific literature review provides a comprehensive overview of the impact of the COVID-19 pandemic on mental health over the short and long term. Despite the initial rise in distress and symptoms of depression and anxiety in the general population during the pandemic's early stages, many individuals remained largely unaffected and/or even thrived during this period. However, specific vulnerable groups like adolescents, healthcare workers, and students experienced significant challenges to their mental health. Interestingly, while elderly individuals were more susceptible to the physical effects of COVID-19, they reported overall lower levels of psychological distress during the pandemic. National Institutes of HealthHow to manage stress like an ER doctorListen to this 11-minute podcast with an ER doctor to understand how we can live busy lives without getting overly stressed. The doctor explains that when we are in “crazy-busy” mode, our stress hormones rise and remain elevated, the executive functioning in our prefrontal cortex declines, and the areas in our brain related to anger and anxiety are activated. However, while all brains process stress in similar ways, how we react is modifiable. Learning to triage and prioritize, designing tasks to make them easier, and getting out of our own heads are tips that can help make our daily lives and work in the ER more manageable. AppleWhy does the body have a stress response?When encountering a stressful situation, the human body typically goes into what is known as "fight-or-flight" mode. Because it evolved as a survival mechanism, the biochemical response enables people and other mammals to react quickly to life-threatening situations. The carefully orchestrated yet near-instantaneous sequence of hormonal changes and physiological responses helps someone to fight the threat off or flee to safety. Harvard UniversityChronic stress affects nearly all parts of the body Stress is our body’s internal mechanism to deal with changes in our internal balance. As such, the stress response affects nearly every organ system through a cascade of both fast and slow hormonal changes. While short-term stress can be adaptive, long-term stress may cause serious health issues. American Psychological AssociationFrom 2023 to 2025, coral reefs experienced their fourth global bleaching eventHeat stress from the 33-month-long event impacted about 84.4% of the world's coral reef area across waters in at least 83 countries and territories, making it the largest such event to date. Due to climate change, about 90% of coral reefs are expected to undergo bleaching annually by 2050, leaving insufficient time for recovery during the winter months between bleaching events. NOAAWatch how a vending machine run with Anthropic's AI went out of businessAs a stress-test of its large language models, a version of Claude—Claudius—managed the device as a small business for a month to identify potential challenges to AI business automation. Through successive prompts, Claudius was convinced to give away items for free to combat capitalism and to stock up on previously prohibited items, such as a PlayStation 5. The Wall Street JournalWind helps trees develop resistance to collapseScientists at Biosphere 2 found that trees grew faster in the facility than those in the wild but collapsed more quickly when replanted outdoors. Researchers uncovered that trees build resistance when pushed and pulled due to wind stress, strengthening their foundational root systems. 1440 DailyPorcupines, when threatened, go piloerect—essentially, they get goose bumpsIf stressed, the animal appears to grow to about twice its normal size because it goes piloerect, which causes the quills to stand erect. If this intimidation tactic to avoid conflict doesn't work on the predator, the animal may get stabbed by the quills upon contact with the porcupine. SmithsonianWorkplace overload has spawned the industry of 'burnout coaches'Chronic stress and burnout aren’t just leading to mental-health crises. They’re also the foundation of a new career type: burnout coach. These aren’t necessarily licensed therapists, but often people who have been through the burnout cycle and received certification as coaches. New York TimesClinical burnout: prolonged exhaustion, mental distance, and persistent negative feelingsBurnout isn’t just stress—it’s a pervasive feeling of exhaustion that can start in the workplace and seep into everyday life. It causes feelings of dread and cynicism about work tasks. On top of emotional distress, there can be physical symptoms and a tendency towards addictive behavior. Psychology TodayOur ancient fight-or-flight response may contribute to modern ailmentsMany common modern diseases humans struggle with may in fact have their origins in our ancient fight-or-flight stress response. Long-term effects of the stress hormones cortisol and adrenaline—in this case, triggered by things like workplace stressors—can wreak havoc on the delicate internal balance of our organ systems. TED TalksHow burnout alters your brainStress is a normal part of everyday life, and it’s not necessarily all bad. But chronic stress—the kind that leads to burnout—can change the size and functioning of parts of your brain. It can alter the ability to make new brain cells and memories and even potentially modify your DNA. TED TalksPTSD is a long-lasting mental disorder linked to past traumatic eventsPosttraumatic stress disorder is a mental health condition arising from traumatic events with four key symptoms: intrusive memories, avoidance behavior, negative moods and thoughts, and changes in emotional and physical reactions. Veterans Affairs
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