What Causes Stress? Exploring Sources Of Stress And Anxiety

In 1936, Hans Selye, the founder of the stress theory, first used the term stress in the biological sense to refer to the human body's response to any demand for change. Selye was the first scientist who recognized that stress had a physiological effect on the health of individuals, especially when experienced chronically. Since Selye's first observations of the effects of stress on people with chronic illnesses, the term has come to refer to the body's response to any disturbance, including mental, physical, or emotional ones. 

While stress is a natural and healthy reaction to an unexpected occurrence or any other change, the cumulative effects of stress can have a serious impact on your health, including your mental health. Understanding sources of stress and anxiety can help you reduce the chances of stress on a daily basis.

This article explores what stress is, what causes it, the signs and symptoms of stress, and how you can manage it. We’ll also provide resources for those who’d like to speak with a mental health professional about long-term effects of stress on their lives and what to do when they feel stressed. 

What is stress?

Stress is a process within the nervous system that can involve physical or emotional tension caused by life events, thoughts, or uncontrollable circumstances. Stress is an inevitable part of life, and it developed to safeguard individuals from harm. However, when stress becomes a chronic occurrence, your health can be impacted, including your mental health. Before learning strategies to build resilience from stress, it can be essential to understand its causes. 

There are two distinct types of stress, acute and chronic. Acute stress quickly subsides. For example, if you almost hit a car while driving or wake up and forget to set the alarm for work, you might experience stress for a few minutes to a few hours. Chronic stress occurs for days or longer and may be caused due to a recurring event or thought. For example, you might have chronic stress while going through a divorce. 

Common causes of stress

While stress can often arise from relationships, financial insecurity, and work challenges, each person has a unique experience with stress. 

Some people may be under additional stress due to sexual orientation, gender, ethnicity, religion, race, or socioeconomic status. Stress caused by inequities (structural violence) can be compounded with other everyday stressors, leading to additional health issues due to intergenerational trauma. 

Below are a few common causes of stress. Not everyone reacts to significant events similarly, so what causes stress for you might not cause stress for someone else, and vice versa. 

Financial struggles

Financial changes are among the most common causes of family stress in adulthood. Many societies are driven by money. and the cost of living in the US continues to rise. Basic living needs, like running water and electricity, may exceed your budget. Because of this factor, many people stress about money and how to care for themselves and their families. 

Major life changes

Significant life changes can cause positive and maladaptive stress. For example, moving into a new home, starting a new job, or having a new baby are examples of positive changes that cause stress. Experiences like losing a job, losing a loved one, or moving unwillingly can be examples of harmful or unwanted life changes, leading to maladaptive stress.  

Mental health 

For some, stress and anxiety may arise without an identifiable cause. If you struggle to find a root cause, you may be living with an underlying concern. Stressing about owning a new home may motivate making timely payments on your loan or repairing the house as needed. These motivators may be necessary and healthy. 

However, you may sometimes experience stress or anxiety without cause. If you relate, you might be living with a depressive disorder or anxiety disorder. Anxiety and depression can be associated with higher levels of stress and worrying and may be causes for stress, as well.

Grief and loss

Grief and loss often have a significant impact on mental health. When a loved one dies, it may leave you with profound sadness, confusion, or anger. This experience can cause stress due to a feeling of loss of control and loneliness. 

The disturbance we feel from these occurrences may subside with time, and the time it takes to heal can vary greatly. However, once you feel healed, you may hear something that causes the grief to return in waves. Be patient with yourself and take each day one step at a time.

Traumatic events

Traumatic events like natural disasters or violent acts can be a significant source of stress. These events can leave a person scared, out of control, and anxious. Traumatic experiences or post-traumatic stress disorder (PTSD) may benefit from the support of a professional therapist. 

Work difficulties 

Stressors like unhealthy management, demanding deadlines, or unreasonable coworkers can cause undue stress. Many people depend on their jobs to survive, making it difficult to separate themselves from work, even at home. These lingering stressors can cause chronic stress if you can't leave the job due to pressure from paying the bills and supporting your family.  

Sickness or injury 

Many people feel their best when healthy. For this reason, when sick or injured, stress may appear. For some, stress occurs due to the impact of the injury. For example, they may be required to miss work, which can cause financial struggles and compound stress. Additionally, the effects of injury or illness can take your time away from essential tasks. The symptoms of pain or fatigue can increase your frustration. 

A loss of control 

When life doesn't go as expected, a loss of control may be a source of stress. While some people understand that life is full of surprises and changes, losing control can disturb calm and put individuals in potentially dangerous situations. In these cases, it may be helpful to practice a therapeutic skill like radical acceptance or reach out to a mental health professional.  

Unrealistic expectations

When expectations are unmet, stress may follow. Perhaps you expected to have more energy to complete a task, but you struggled to stay awake during the day due to a poor sleep schedule and a busy schedule. Unexpected obstacles can occur, and they may impact your schedule.

Having a plan to cope with unexpected events can be beneficial. You might also find value in creating an obtainable schedule and not taking on too many tasks simultaneously.

Counseling options 

If you are experiencing anxiety, stress, or other symptoms interrupting your ability to accomplish daily tasks or want to learn how to manage stress and anxiety, consider making an appointment with a professional therapist. When you connect with your therapist, you can work on strategies to identify the sources of your stress and develop a treatment plan. 

Receive evidence-based coping mechanisms for stress

Find a compassionate therapist

For some, making an appointment and traveling to a therapist's office can cause enough stress to avoid therapy altogether. In these cases, online therapy through a platform like BetterHelp may be an appropriate option, as it allows you to receive support from home and choose the form of therapy you partake in, whether it involves phone, video, or chat sessions. 

Recent research shows that online therapy platforms can help those living with various mental health conditions and concerns, including stress or anxiety. In a review published in the Cureus Journal of Medical Science, researchers evaluated the efficacy of online cognitive-behavioral therapy (CBT), a form of talk therapy, when managing the symptoms of stress and anxiety-related conditions. The study revealed that online therapy is cost-effective and highly effective in treating a wide range of mental health symptoms.