Welcome to the blog! I'm excited to have you here.
In this space, we will discuss what stress is, explore the difference between good and bad stress and investigate the symptoms a person can experience. We'll also chat about why stress can be harder to manage for neurodivergent individuals and share some tips on reducing stress levels and keeping them manageable. Whether you're here to learn more about your own stress or you're trying to help out a friend or learn more about neurodivergent minds, you're in the right place.
Comfy? Let's go!
What is stress?
No doubt you've seen signs in public restrooms, on social media, and in various public spaces warning about the dangers of stress. Apps are teaching you breathing techniques, there are yoga classes designed specifically to combat stress, and TV ads filled with tips on managing your stress levels.
But what is stress, really?
Don’t worry, I’m not about to dive into a bunch of scientific jargon that sounds like it’s straight out of a textbook but to truly understand stress and its effects on us, it helps to know what it actually is.
Stress is a natural physical, mental, and emotional response to a stimulus that triggers our "fight or flight" response. It can be sparked by work pressure, relationship challenges, financial struggles, life changes, and more. When we encounter stress, our bodies release hormones like adrenaline and cortisol to help us prepare for the situation.
Adrenaline gives you a quick jolt of energy, ramping up your heart rate and sharpening your reaction time so you can think clearly and act fast—it's like hitting a turbo boost! For instance, when you’re about to give a speech or presentation, you might feel those butterflies, but your mind becomes sharp, helping you focus. On the other hand, too much stress can be a bad thing. Some people hate public speaking and for them the stress can become too much. More on that in a bit!
Another example: Have you ever been hurt (such as a broken bone) or witnessed an accident? Some people can become almost superhuman and push through their fear and pain to escape with their lives or help others, that is because adrenaline is keeping the worst of the pain and other emotions at bay.
The other hormone, Cortisol, helps manage how your body uses energy, regulates blood pressure, and keeps inflammation in check. Think of it as your body’s long-term stress manager.
However, if stress lingers for too long—like dealing with ongoing work pressure or personal issues—those hormones can end up causing more harm than good. It’s essential to find ways to manage stress effectively to maintain your overall well-being.
Good stress vs bad stress
Good stress? Yep! Not all stress is bad: in fact, we need stress to be able to compete in sports or get through that final assignment.
This type of stress is known as Eustress.
There isn't a clear distinction between good stress and bad stress; rather, it's a scale, and each person has a different threshold for what they find useful versus overwhelming.
If you’ve ever been a sports player participating in competitions or matches, you’ve likely experienced a specific level of stress that comes with the territory. This form of stress sharpens your focus and drives you to perform at your peak. Many athletes, myself included, often find that they thrive under tournament conditions precisely because of that heightened sense of stress, many even prefer competing to training for this reason. There’s a significant difference between playing a casual game of football in the park with friends and competing fiercely with your team for the county cup.
Some individuals truly thrive on this adrenaline boost, seeking out activities that elevate their excitement levels. This can lead to extreme pursuits like base jumping, skydiving, or free climbing. You may have heard the term "adrenaline junkie" to describe those who actively seek out thrilling experiences. These individuals often find that the rush of adrenaline not only enhances their enjoyment of life but also helps them tackle challenges with renewed vigor.
Interestingly, Eustress can also manifest in various areas beyond sports—like starting a new job, planning a significant event, or embarking on a creative project. The key is to recognize what stimulates you positively and to embrace those moments as opportunities for growth and excitement.
Bad stress is definitely the type we need to keep an eye on.
Take that earlier scenario of giving a speech, for example. While some people excel in public speaking and even make a career out of it, others, like myself, can find it quite daunting. Put me in front of a group of kids to lead an activity, and I’m in my element, but place me on a stage to deliver a talk, and I start to feel the pressure. My hands may tremble, my voice can become shaky, and I often rush through my words, eager to finish as quickly as possible. For some individuals, the thought of stepping onto a stage can be so overwhelming that it triggers intense feelings of anxiety.
Signs and symptoms of stress
Stress can manifest itself in a number of ways. Because of the high levels of adrenaline and cortisol, it can affect our brains and bodies. Cortisol can increase inflammation, such as around a joint should you break it, but this hormone travels throughout your body when you are chronically or overwhelmingly stressed, affecting your entire body. Increased levels of these hormones can lower your immune system over time, allowing you to become more susceptible to viral infections and other illnesses.
It's important to remember that stress will affect everyone differently, but some of the signs of stress may include:
Physical Signs:
Headaches or migraines
Muscle tension or pain
Fatigue or low energy
Changes in appetite or sleep patterns
Increased heart rate or palpitations
Catching colds or other illnesses regularly
Mental Signs:
Difficulty concentrating or making decisions
Memory problems or forgetfulness
Constant worrying or racing thoughts
Feeling overwhelmed or unable to cope
Emotional Signs:
Irritability or mood swings
Feelings of sadness or hopelessness
Anxiety or restlessness
Withdrawal from social activities or relationships
Neurodivergence and stress
Stress is a common experience that everyone encounters at various points in their lives, and individuals differ in how they manage it.
For those diagnosed with neurodivergent conditions, such as ADHD and Autism, the experience of stress may be heightened, and management strategies might not be as effective as those employed by neurotypical individuals.
One contributing factor is the way our minds process sensory information. For neurodivergent individuals, sounds can feel louder, lights appear brighter, and even the sensation of clothing can lead to sensory overwhelm. Environments filled with sensory triggers can become sources of significant stress. Going shopping or walking through town is a sensory hell for me because of the sounds, lights, people, smells and people bumping into me. The beeping of the scanners at the checkouts and trolleys with squeaky wheels can be overstimulating, too.
Many individuals with neurological conditions also face challenges with emotional dysregulation, which refers to difficulties in managing and responding to emotional experiences effectively. This can result in intense feelings that may feel overwhelming or disproportionate to the situation at hand. Emotional dysregulation can manifest as mood swings, heightened reactions, or challenges in calming down after distress. Contributing factors can include biological predispositions, environmental influences, and learned behaviours.
Executive function, which encompasses a range of cognitive processes essential for planning, organization, attention, and task management, can also present challenges for neurodivergent individuals. These difficulties can significantly increase stress levels. Struggles with organizing tasks or planning can lead to feelings of being overwhelmed, while poor time management may result in missed deadlines and last-minute scrambles. Additionally, challenges with task-switching can create frustration, and difficulties in emotional regulation can amplify stress responses. Impulsivity may lead to hasty decisions that result in regret and anxiety.
Moreover, the stigma and judgment associated with being neurodivergent add another layer of stress that is often unnecessary. Society's expectations can create pressure to conform to norms, leading to bullying, negative perceptions, and unfair treatment. Misrepresentation in media can further these negative stereotypes. Many individuals who try to fit in may find themselves masking their true selves, which can be exhausting and leave us with no spoons, making emotional regulation even harder.
(Unsure of what I mean by spoons? It's a term used to explain energy levels. I dive into details about it here.)
Managing stress levels is crucial for reducing the risk of developing depression, anxiety, or other health issues.
If you ever find yourself feeling overwhelmed and unable to cope on your own, it’s important to reach out for help. Acknowledging the need for assistance is a sign of strength. Consider asking friends and family to help lighten your workload or to join you for a coffee or a walk. If reaching out to loved ones isn’t an option for you, seeking professional medical help is a wise choice. It’s essential not to wait until the situation becomes unmanageable. Remember, harming yourself is never a solution. You are valued and loved, and things can improve, even if it doesn’t feel that way right now.
Here are some strategies you can use to reduce your stress:
5 ways to immediately reduce stress levels
Deep Breathing: Take a few minutes to practice deep breathing. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. This can help calm your mind and reduce anxiety. There are many apps that help with this.
Physical Activity: Engage in a quick burst of physical activity, like a brisk walk or some stretching. Exercise releases endorphins, which can improve your mood and reduce stress. Throw some punches at a pillow or a punch bag. Whatever you do, ensure you are not causing harm to yourself.
Mindfulness Meditation: Spend a few moments focusing on the present. Close your eyes and concentrate on your breath or the sounds around you. This can help clear your mind and promote relaxation. If I find myself so stressed out, I will count 5 things that I can see, 4 things that I can touch, 3 things that I can hear, 2 things I can smell and 1 thing that I can taste.
Listen to Music: Play your favourite music or calming sounds. Music can have a powerful effect on your emotions and can help alleviate stress. I find that 8D music (bilateral stimulation) does wonders to calm me down. I have a playlist specifically for these songs.
Connect with Nature: If possible, step outside and immerse yourself in nature. Even a few minutes of fresh air and natural surroundings can help lower stress levels.
Five long-term strategies to reduce stress
Regular Exercise: Incorporate physical activity into your routine. Aim for at least 30 minutes of moderate exercise most days of the week. This not only helps reduce stress but also improves overall health.
Healthy Eating: Maintain a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Proper nutrition can affect your mood and energy levels, contributing to lower stress.
Adequate Sleep: Prioritize getting enough quality sleep each night. Aim for 7-9 hours of sleep to help your body recover and manage stress more effectively.
Time Management: Organize your tasks and set realistic goals. Effective time management can help prevent feelings of being overwhelmed and reduce stress. Have a regular routine that you stick to to help keep timings in check and get your mind and body in a rhythm. Allow time for your stress-coping strategies throughout your day!
Mindfulness and Relaxation Techniques: Practice mindfulness, meditation, or yoga regularly. These techniques can help you develop resilience to stress and promote a sense of calm.
Managing stress is super important for keeping both your mind and body healthy. It’s good to remember that not all stress is bad; there’s actually good stress, called eustress, that can give you a little boost and help you tackle challenges. On the flip side, there’s bad stress, or distress, which can leave you feeling overwhelmed and anxious. Our bodies react to stress by releasing hormones like adrenaline and cortisol, which can make your heart race and put you on high alert. While these reactions can be helpful in the short term, too much stress over time can lead to physical and mental issues, like fatigue and anxiety.
By paying attention to how stress affects you and taking steps to manage it, you can create a more balanced and happier life. Don’t hesitate to reach out for help—whether it’s from friends, family, or professionals. It’s totally okay to ask for support! Finding ways to handle stress can really empower you to face whatever life throws your way. So, prioritize your well-being, and remember, you’ve got the tools to get through tough times and come out even stronger on the other side.
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