Understanding Stress and Its Responses

Sakshi Duggal, Psychology Trainee, Vimhans

Stress, as we all know, has become an inevitable part of our daily life. However, it is sparked, by work, relationships or any other factors it is the body’s natural response to perceived threats or challenges. It should be noted that, not every stress is bad, some stress can be motivating and even fruitful, nonetheless, chronic or overwhelming stress can have serious impacts on both mental and physical health.

Prevalence

While occasional stress is normal, chronic stress is widespread and increasingly recognized as a serious health issue:

Globally, 1 in 4 people will be affected by mental or neurological disorders at some point in their lives (WHO).
In India, the National Mental Health Survey (2016) reported that nearly 14% of the population suffered from some form of mental health disorder, with stress being a major contributor.
Among students, a 2020 study by the Indian Journal of Psychiatry found that over 50% of college students reported high stress levels.

Nearly 75% of Indian adults say they have difficulty sleeping due to stress (The Economic Times, 2023).India ranks among the most stressed countries globally, especially in urban centres, with work-related and financial stress topping the list.Stress is now widely acknowledged as a global public health issue:

The World Health Organization (WHO) refers to stress as the "health epidemic of the 21st century."
The Global Organization for Stress reports that 80% of workers worldwide feel stress on the job.

These numbers show that stress isn’t just a personal problem—it’s a public health issue affecting individuals, families, and communities at large.

As per World Health Organisation (WHO), “Stress can be defined as a state of worry or mental tension caused by a difficult situation. Stress is a natural human response that prompts us to address challenges and threats in our lives. Everyone experiences stress to some degree. The way we respond to stress, however, makes a big difference to our overall well-being.”In psychological terms, Richard Lazarus describes stress as a situation in which the demands exceed the personal and social resources the individual is able to mobilize. His Transactional Model of Stress and Coping emphasizes the importance of individual perception and appraisal in the stress experience.

On the physiological side, Hans Selye's General Adaptation Syndrome (GAS) explains stress responses in three stages:

1. Alarm - the immediate reaction to a stressor.

2. Resistance - adaptation to ongoing stress.

3. Exhaustion - depletion of resources and potential breakdown.

Stress can be acute or chronic, positive (eustress) or negative (distress), depending on the context and our ability to cope.

When we say the word stress, we all think, there is just one type of “bad” stress we are talking about, however, to all of our amusement, stress has types not 1 but it has 4 types.

4 types of stress:

Acute stress – it can be defined as short-term and immediate stress and doesn’t seem to have very much impact on our mind and body, for example, narrowly avoiding an accident.
Chronic stress – it is continuous or ongoing in nature, for e.g., financial strain
Eustress- this one is positive and can lead to optimal level of arousal for better performance, for e.g., job interview excitement.
Distress: Negative stress that hinders function.

There are, as we are aware, innumerable causes of stress or stressors but can broadly be categorized into two categories, external as well as internal. External stressors are those which are cause by things in the outside world on which we may or may not have control, for e.g., work pressure, family conflict, environmental changes.These are pressures that come from outside the individual, often related to everyday circumstances or unexpected events.

Moving forward, we have internal stressors, These originate from within and are often shaped by personality, beliefs, and thought patterns. For e.g., Negative Self-Talk: Harsh inner criticism or unrealistic self-expectations can fuel feelings of inadequacy and anxiety.Perfectionism: The constant drive to do everything flawlessly can be exhausting and lead to burnout.

{ Gabor Maté, in When the Body Says No, points out that repressed emotions and lack of boundaries significantly contribute to chronic stress and illness.}

Stress has an impact on nearly every part of our body and mind. Whilst, short-term stress is still manageable and something we can cope with, it is chronic stress which is more of a concern and can have grave consequences. There are 3 major impacts of stress: Physical, Mental/Emotional, Behavioural

1. Physical Effects- sleep disturbances, headaches and migraines, digestive issues, weaking of immune system among various others.

2. Mental/Emotional Effects –anxiety and worry, depression, irritability and mood swings

3. Behavioural Effects – changes in appetite, substance use, procrastination or neglect.

When we come across a stressor, our body’s autonomic nervous system (ANS) activates an automatic survival response. The ANS controls involuntary bodily functions like heart rate, breathing, and digestion, and it has two main branches:

Sympathetic Nervous System (SNS) — triggers the "fight or flight" response, preparing the body to either confront or escape danger.
Parasympathetic Nervous System (PNS) — helps calm the body down and restore balance after the threat passes.

Assessing the situation and the individual’s past experiences, the body may participate in one of four stress responses: Fight, Flight, Freeze, or Fawn. Detailed explanation of how each of them work is given below:

1. Fight Response

What takes place in the body: The SNS signals the adrenal glands to release adrenaline and cortisol. This causes:

o Increased heart rate and blood pressure to pump more blood to muscles.

o Heightened muscle tension for aggression and defense.

o Faster breathing for oxygen intake.

Brain Involvement:The amygdala detects threat and triggers the hypothalamus to activate the SNS. The prefrontal cortex may analyse the situation to decide if fighting is the best course

2. Flight Response

What takes place in the body: Similar to the fight response, the SNS activates:

o Heart and respiration rates increase.

o Blood flow redirects from non-essential organs (like the digestive system) to large muscle groups for running

away.

o Pupils dilate to scan surroundings.

Brain Involvement: The amygdala againtriggers the hypothalamus and brainstem. The hippocampus may help recall escape routes based on memory

3. Freeze Response

What happens in the body: This is more complex and involves both SNS and dorsal vagal complex (a branch of the PNS):

o The body becomes immobilized or “paralyzed.”

o Heart rate and breathing slow down.

o Muscle tone decreases, leading to numbness or dissociation.

o Blood pressure may drop.

Brain Involvement: The periaqueductal gray (PAG) area of the brainstem plays a key role in freezing. The amygdala triggers this shutdown when fight or flight is impossible or would increase danger.

4. Fawn Response

What happens in the body: The nervous system leans toward the social engagement system regulated by the ventral vagal complex (part of the PNS):

o Body tries to calm itself by engaging socially.

o Heart rate may slow down moderately.

o Facial muscles soften to signal appeasement.

Brain involvement: The prefrontal cortex is involved in decision-making and social behaviour. The ventral vagal pathway promotes calm states conducive to connection.

Behavioural outcomes of stress responses:

Stress responses not only takes place in the body but also manifest behaviourally in different and observable patterns. These behavioural outcomes provide insight into how individuals attempt to cope with threats and challenges:

Fight: Often manifests as reactive behaviours such as yelling, arguing, or physical aggression. Individuals may seem domineering or irritable and act impulsively in an attempt to regain control.

o Example: A student facing academic pressure lashes out at friends or family, displaying frustration or anger.

Flight: May include compulsive busyness, leaving situations prematurely, excessive exercising, or using distractions like work or social media to avoid confrontation.

o Example: An employee under stress avoids team meetings and focuses excessively on solo tasks to escape

group tension.

Freeze: Shows up as withdrawal, dissociation, indecision, and a sense of being mentally “stuck.” People may avoid social contact or seem emotionally numb.

o Example: A person overwhelmed by relationship conflict becomes silent and unresponsive, retreating inward.

Fawn: Leads to over-accommodation of others, excessive people-pleasing, difficulty saying no, or neglecting one's own needs to maintain safety.

o Example: Someone stressed by family dynamics may constantly agree with others to avoid conflict, even at

personal cost.

These behaviours are not always conscious and often reflect early adaptive responses that become habitual. Recognizing these patterns helps identify what kind of stress response is dominant

Understanding these stress responses is significantas they provide a window into how the human brain and body are evolutionarily programmed to deal with threat. These responses—fight, flight, freeze, and fawn—are deeply ingrained, automatic survival mechanisms orchestrated by our nervous system. Historically, they enabled our ancestors to survive physical threats, such as predators. In the modern world, however, the same mechanisms are triggered by psychological or social stressors—like deadlines, arguments, or financial strain.

Misfiring or chronic activation of these responses can lead to anxiety, burnout, and various psychosomatic conditions. According to Lazarus & Folkman (1984), recognizing the type of stress response we are experiencing is key to selecting an effective coping strategy. Moreover, McEwen's (1998) research on allostatic load emphasizes how repeated stress responses can lead to cumulative wear and tear on the body and brain. By studying these patterns, psychologists, educators, and healthcare providers can better understand behavioral symptoms, foster resilience, and develop interventions tailored to individual needs.

These insights are not only relevant for mental health professionals but also for individuals striving to improve their self-awareness and emotional intelligence. As outlined in NCERT Psychology (Class 12), recognizing personal stress patterns is the first step in regulating emotions and enhancing coping capacity in the face of life’s inevitable challenges.

When to Seek Professional Help

While everyday stress can often be managed with self-care, professional help is recommended when:

Stress begins to interfere with daily functioning (sleep, appetite, relationships).
You feel constantly overwhelmed or anxious, with no relief.
Symptoms such as fatigue, irritability, or sadness persist for weeks.
You experience panic attacks, hopelessness, or suicidal thoughts.

Conclusion

Stress is not inherently bad—it is a signal, a call to action. But when unmanaged or misunderstood, it becomes a silent saboteur of health and happiness. Through awareness, psychological insight, and effective coping strategies, stress can be transformed from a burden into a teacher.

Understanding the different types of stress responses and their origins helps individuals make informed choices about self-care and professional help. In the end, building resilience begins with recognizing that the body and mind are not separate—they are partners in both suffering and healing.