1.1 Define the term ‘stress’

This guide will help you answer 1.1 Define the term ‘stress’.

Stress is a term widely used in health and social care, but it is important to define it clearly. Stress refers to the physical, mental, or emotional strain or tension that occurs when a person perceives the demands of a situation to exceed their personal ability to cope. In other words, stress is the response we have when faced with pressures, challenges, or threats that can feel overwhelming.

It is a natural reaction and not always a bad thing. Sometimes, stress can motivate people to take action or improve performance. However, prolonged or excessive stress can have negative effects on both mental and physical health. Understanding what stress is helps workers like you to identify it in yourself and others, so you can respond appropriately.

Key Features of Stress

Stress involves several components:

• A Triggering Event (Stressors) – These are situations, environments, or events that cause stress. Stressors can be external, such as work deadlines, noise, or financial problems. They can also be internal, such as feeling unsure or worried about one’s own abilities.
• A Perceived Threat – Stress happens when a person believes they don’t have enough resources, time, or energy to meet a challenge. This could be a real or imagined issue.
• The Stress Response – This is the body and mind’s reaction to the perceived challenge or threat. It includes physical signs like increased heart rate, sweating, or tense muscles, and emotional or mental signs like worry, irritability, or difficulty concentrating.

Types of Stress

Stress can show up in different ways and can be categorised into three main types:

Acute Stress
This is short-term stress that happens in response to an immediate challenge, such as running late for a meeting or reacting to a sudden argument. The body recovers quickly once the situation is over.

Episodic Acute Stress
Some people experience acute stress frequently. This pattern is referred to as episodic acute stress. Often, individuals who take on too many responsibilities or who constantly feel rushed may experience this type of stress.

Chronic Stress
Chronic stress is long-term and occurs when someone faces ongoing pressures, such as caring for a sick family member, dealing with persistent financial struggles, or working in a highly demanding job. This type of stress is particularly harmful to health because it keeps the body’s stress response active for long periods.

Physical and Emotional Reactions

Stress doesn’t only affect the mind. It can also show up physically and emotionally. As a support worker, it’s good to recognise the signs of stress in people you work with. These signs include:

• Physical signs:
• Headaches
• Muscle tension
• Difficulty sleeping
• Fatigue
• Emotional signs:
• Feeling overwhelmed, agitated, or anxious
• Changes in mood, such as irritability or sadness
• Low self-esteem or feeling undervalued
• Mental effects:
• Persistent worrying
• Forgetfulness or disorganisation
• Difficulty concentrating

Knowing these signs can help you understand when someone is under stress and needs support.

The Body’s Fight-or-Flight Response

When someone faces stress, their body goes into what is called the “fight-or-flight response.” This is a survival mechanism that has developed to protect humans from danger. The body releases stress hormones like adrenaline and cortisol to prepare to either face the threat or escape from it.

For example, if someone suddenly sees a car racing towards them, their heart may beat faster, their muscles may tense up, and their focus sharpens so they can jump out of harm’s way. This is the body’s way of reacting to immediate danger.

While this response is helpful in life-threatening situations, it’s less useful in situations like being late for work or dealing with exam pressure. If the “fight-or-flight” response is switched on too often, it can lead to problems such as high blood pressure, anxiety, and other long-term health issues.

Causes of Stress

Stress can happen to anyone and can be caused by many things. For support workers, understanding the causes of stress can help you assist individuals who may be struggling. These causes are usually divided into two categories:

External Causes:

• Major life changes, such as moving house or losing a job
• Relationship difficulties
• Financial worries
• Workplace demands or lack of support at work

Internal Causes:

• Negative thinking
• Uncertainty or fear of the unknown
• Excessive self-pressure to meet high expectations

Differences in how people cope mean that what causes stress for one person may not cause stress for another. People’s personal circumstances and resilience affect how they experience stress.

Short-Term and Long-Term Impacts of Stress

Understanding how stress impacts health and behaviour is crucial in your role. Stress can have short-term and long-term effects on the body and mind.

Short-Term Effects:

• Difficulty sleeping
• Loss of appetite or overeating
• Increased heart rate or breathing
• Feeling distracted or on edge

Long-Term Effects:

• Increased risk of heart disease
• Depression or anxiety disorders
• Weak immune function (making it easier to get ill)
• Development of unhealthy habits, such as excessive drinking or smoking

When stress becomes chronic, it may lead to burnout. Burnout is an extreme level of exhaustion that can affect motivation, health, and relationships.

Stress in a Mental Health Context

Stress is not the same as a mental health disorder, but it can contribute to mental health problems if left unmanaged. For example, a person experiencing chronic stress may develop anxiety or depression. Similarly, ongoing stress may worsen conditions like PTSD (post-traumatic stress disorder).

This is why managing stress early is important. Supporting individuals to manage their stress can improve their overall mental health and wellbeing.

Coping Strategies for Stress

Helping someone cope with stress is an important skill for a support worker. Here are some basic tips you can share to help individuals reduce or manage stress:

• Physical Activity – Exercise helps to reduce stress hormones and improve mood. A short walk or light exercise can make a big difference.
• Relaxation Techniques – Breathing exercises, meditation, or yoga can help calm the mind and body.
• Healthy Lifestyle – A balanced diet, limiting caffeine and alcohol, and getting enough sleep can all help reduce stress.
• Talking or Sharing Feelings – Encouraging someone to talk to a friend, family member, or mental health professional can provide emotional relief.
• Time Management or Prioritisation – Breaking tasks into smaller, achievable steps can reduce the feeling of being overwhelmed.

Providing Emotional Support

As a support worker, one of the most helpful things you can do is listen. Giving people a safe space to talk about their stress can ease some of the burden they are carrying. You don’t need to have all the answers—sometimes just being there is enough.

Being empathetic means recognising how the stress is making them feel without judging them. If needed, you can signpost individuals to services such as GPs, counselling, or local mental health organisations for further support.

Stress in the Workplace

Stress can affect workers too. Support workers like yourself are often in demanding roles, where you are caring for others or managing high workloads. It is common for workers in the care sector to feel stressed at times.

Recognising when you or your colleagues are stressed is important to keep yourselves healthy and effective in providing care. For instance:

• Take regular breaks during your shift to recharge.
• Speak to your manager if you are feeling overwhelmed.
• Look after your own mental health by practising the strategies mentioned earlier.

Stress is natural, but it doesn’t need to take over your life or work.

Summary of the Definition

Stress is a reaction to pressure or demands in life that feel overwhelming. It activates a physical and emotional response, but it isn’t always negative. It can sometimes motivate us. Stress is caused by both internal and external factors. Prolonged stress can harm physical and mental health, so early support is important.

For support workers, understanding stress and its effects will help you assist others and care for yourself. Recognising the signs and knowing coping techniques makes a big difference in promoting wellbeing.