Exploring Common Stress Triggers And Their Effects

Although stress can be seen as a natural physical response, it may have negative consequences if it gets out of hand. This may be why it might seem like everywhere you turn, from TV programs to news articles and self-help books, people are discussing the importance of reducing stress. However, stress management can be challenging when you aren’t aware of what causes stress in the first place. Getting familiar with common stress triggers, such as work responsibilities, relationship challenges, and major life changes, may be a first step toward identifying your own. A therapist can also help you identify and address your stress triggers.

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Understanding stress

Stress can be defined as an emotional, physical, and mental reaction to danger (or situations your brain perceives as dangerous). The stress response generally consists of a series of complex processes that start in your amygdala, an area of the brain that interprets information from your senses. 

When your amygdala senses danger, it typically sends a signal to the hypothalamus, a different part of the brain that puts your nervous system on alert. Stress hormones like adrenaline are usually released, leading to symptoms like a spike in blood pressure, a racing heartbeat, and rapid breathing. In general, these reactions are all meant to protect you in dangerous situations, but they can also occur when you face challenges that aren’t life-threatening. Often, these reactions disappear after the situation triggering them has passed. A common term for this experience is “acute stress.”

The effects of long-term stress

Experiencing the occasional stressful situation may not be a cause for concern. That said, problems can emerge if you are consistently stressed over a long period. Ongoing stress, also known as “chronic stress,” can develop when the stress response continues for weeks or even months. 

According to the American Psychological Association, chronic stress may also raise the risk of weight gain, heart attack, and stroke. It’s also possible for repeated stress to trigger the onset of chronic illnesses in some people. 

Common stress triggers of which to be aware

Now that we’ve looked at how stress can affect health and wellness, it may be helpful to explore some of the most common stress triggers. By being aware of these triggers, you may be able to take proactive steps to manage stress and reduce your risk. 

Life transitions: It can be common to experience stress when you’re going through a major life change. Major life transitions that may be stressful include the following:

• Moving to a new city
• Buying a home
• Starting a new job
• Getting married
• Having a child 
• Starting or finishing college
  

As researchers pointed out in a 2017 study, life transitions are often linked to psychological distress and mental illnesses like depression. 

Relationship challenges: Stress can be a common part of relationships, whether it comes from the relationship itself or unrelated challenges. Below are a few examples of relationship-related stressors:

• Divorce or separation
• Communication challenges
• Financial issues
• Infidelity
• Family pressures and expectations
• Intimacy challenges

Outside stressors may also put a strain on relationships. In a 2022 study, 79 newlywed couples were asked to keep records of their thoughts about their partners and life situations. Those who had recently gone through stressful situations tended to be more sensitive to their partners’ negative behaviors. 

Health problems: Health concerns can contribute to elevated stress levels. Some examples of health-related stressors include the following:

• An upcoming surgery
• Recovery from a medical procedure
• Not having enough money to cover medical expenses
• Physical therapy and rehabilitation
• Chronic illnesses
• Life-threatening or terminal illnesses

Work-related challenges: Work is perhaps one of the most well-known potential sources of stress. Stressors at work can carry over into people’s personal lives and relationships, contributing to stress in other areas of their lives. Below are several common work-related stressors:

• Long workdays
• Unpredictable schedules
• Heavy workloads
• Lack of support from coworkers or management
• Job insecurity
• Conflicts with coworkers
• Lack of recognition for one’s efforts

According to the Occupational Safety and Health Administration, workplace stress has been reported to cause 120,000 deaths each year in the U.S.

Learn healthy ways to manage your stress triggers

Get support from an online therapist

Getting stress management help

The negative effects of chronic stress on physical and mental health can be distressing. When there can be many potential causes of stress, keeping your stress levels in check might seem like a daunting task. That said, it is often possible to identify your triggers so you can better manage stress in the future. 

To pinpoint your stress triggers, the following tips may be helpful:

• Consider tracking your daily stress levels in a journal. Make a note of what major events happen on the days when you experience higher levels of stress. 
• If you notice sensations of stress in your body, reflect on what happened before they began. Was there a specific incident, or is there an ongoing event that might be bothering you? 
• Experiment with mindfulness or meditation. By getting familiar with the sensations you experience in response to certain thoughts, you may be able to narrow down what triggers stress. 
• Ask the people close to you for their thoughts on your emotional state. The people with whom you often interact may have a unique perspective on what could be bothering you. 

These strategies may be a useful starting point. For more insight, you might also consider trying therapy. By working with a therapist, you may be able to get a more objective view of your triggers and develop healthy coping strategies. Therapy may also be a useful resource if stress is contributing to other mental health concerns, like anxiety or depression. 

Whether or not your stress relates to money, finding affordable therapy can be challenging. According to a 2023 report, among U.S. adults with an unmet mental healthcare need, cost was the reason the majority didn’t receive the care they needed. 

Online therapy may offer an alternative. For instance, BetterHelp, an online therapy platform, empowers you to work with a licensed therapist directly from your home, with prices starting at $65 per week. 

Studies have found that online therapy can improve stress levels. In a 2022 analysis, researchers reviewed data from 14 studies of internet-based cognitive behavioral therapy (CBT). They found that online therapy could reduce elevated stress and symptoms of stress-related disorders.