Stress
Stress isn't necessarily a negative experience; in fact, it's often quite beneficial. Healthy stress, known as eustress, enables you to enjoy activities like playing, exercising, smiling, and dancing in the kitchen. However, when we struggle to release our stress levels, it can become distress. Distress may appear physically as our bodies communicate that the stress has become overwhelming. Sadly, in Western culture's fast-paced environment, we frequently overlook these signals until we reach a point where we can no longer continue.
Infographic from The American Institute of Stress
Types of Stress
Stress can be categorized based on its source, duration, and impact on an individual’s physical and mental health.
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Short-term stress that arises from immediate challenges or perceived threats. It typically resolves quickly once the situation is managed.
Preparing for an important presentation.
Getting stuck in traffic when running late.
Sudden arguments or minor accidents.
Effects can lead to a rapid increase in heart rate, adrenaline, and temporary feelings of anxiety or irritability.
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Occurs when acute stress happens frequently, often due to a chaotic or overly demanding lifestyle.
Constantly rushing to meet deadlines.
Regular conflicts in personal or professional relationships.
Taking on too many responsibilities.
Effects can lead to irritability, tension headaches, high blood pressure, and burnout.
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Long-term stress resulting from persistent pressures or problems that seem unresolvable.
Financial difficulties.
Long-term caregiving for a sick loved one.
Toxic work or living environments.
Effects: Chronic stress can harm physical and mental health, contributing to conditions like depression, anxiety, heart disease, and weakened immune function.
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Stress that results from experiencing or witnessing traumatic events. It is often associated with PTSD (Post-Traumatic Stress Disorder).
Surviving natural disasters.
Experiencing physical or emotional abuse.
Witnessing a violent crime.
Effects can include flashbacks, hypervigilance, emotional numbness, and difficulty functioning in daily life.
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Stress caused by physical strain or health challenges affecting the body.
Illness or injury.
Poor sleep habits or chronic fatigue.
Excessive exercise or physical labor.
Effects: Leads to increased cortisol levels, muscle tension, and exhaustion.
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Stress that arises from emotional challenges or overwhelming feelings.
Relationship conflicts.
Grief or loss of a loved one.
Feelings of loneliness or isolation.
Effects can cause mood swings, depression, anxiety, and physical symptoms like headaches or stomach issues.
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Stress caused by external factors in the surrounding environment.
Noise pollution.
Crowded living spaces.
Extreme weather conditions.
Effects: Leads to heightened irritability, difficulty concentrating, and fatigue.
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Stress related to job demands, roles, and responsibilities.
Long working hours.
Unclear expectations from management.
Job insecurity or lack of work-life balance.
Effects can cause burnout, reduced productivity, and health issues like hypertension or insomnia.
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Stress caused by interactions with others or social dynamics.
Peer pressure or bullying.
Feeling judged or misunderstood.
Struggles with social acceptance or networking.
Effects may lead to anxiety, avoidance behaviors, and difficulties maintaining relationships.
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Stress caused by personal thoughts, beliefs, or expectations.
Overthinking or negative self-talk.
Unrealistic expectations of oneself.
Fear of failure or perfectionism.
Effects can result in anxiety, self-doubt, and reduced self-esteem.
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Stress specific to academic environment can affect students at all levels due to the demands and pressures of education.
Causes
Academic Pressure: Deadlines, exams, and high expectations from oneself, family, or society.
Financial Strain: Tuition fees, student loans, or living expenses.
Social Stress: Peer pressure, bullying, fitting in, or navigating new social dynamics.
Life Transitions: Moving away from home, adjusting to independence, or juggling studies with other responsibilities.
Burn Out: Overcommitment to academics, extracurricular activities, or part-time jobs.
Effects:
Anxiety, depression, and sleep disturbances.
Decreased academic performance.
Physical symptoms like headaches, fatigue, or gastrointestinal issues.
Emotional exhaustion or lack of motivation.
Trauma
“Trauma is not what happens to you; it is what happens inside you as a result of what happens to you.”
Trauma is not an event but rather a disruption that overwhelms our body-mind capacity to adapt, thrive, and flourish—Embody Lab.
Trauma can occur when:
There is too much too soon
There is too much for too long
There is not enough for too long
Power and agency have been taken away from the person or collective
The stressors outweigh the resources available to navigate them
When our primal protective instincts, intuitions, and responses are thwarted
There is not enough time, space, or permission to heal
Working with trauma is a slow process to avoid overwhelming the system.
The experience of emotional overwhelm is similar to that of a shaken bottle of soda. Inside the bottle, there is a tremendous amount of pressure. The safest way to release the pressure is to open and close the cap slowly, cautiously, and intentionally to prevent an explosion (Rothschild, 2010).
Principles of Trauma-Informed Care, CDC.gov
Types of Trauma
Each type of trauma impacts individuals differently, influenced by factors like resilience, support systems, and personal history.
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Acute trauma results from a single, isolated incident that is overwhelming or life-threatening.
A motor vehicle accident
A life-threatening situation
Natural disasters
Witnessing a violent event
Effects may cause shock, anxiety, and intrusive memories. The individual may develop PTSD if symptoms persist.
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Chronic trauma stems from prolonged or repeated exposure to distressing events over an extended period.
Domestic violence
Childhood abuse or neglect
Long-term illness
Living in a war zone
Effects can lead to long-lasting psychological and physical symptoms, such as difficulty regulating emotions, hypervigilance, or chronic health problems.
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Complex trauma involves exposure to multiple, pervasive traumatic events, often of an interpersonal nature, during critical developmental stages.
Childhood abuse, neglect
Witnessing domestic violence over the years
Effects profound impacts on emotional regulation, self-concept, and relationships. Often leads to issues with trust, attachment, and identity.
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Developmental Trauma refers to trauma experienced during early childhood, particularly when basic needs for safety, care, and attachment are unmet.
Abuse, neglect
Parental substance abuse during childhood
Effects can disrupt neurological development, leading to cognitive, emotional, and behavioral challenges later in life.
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Vicarious or secondary trauma occurs when individuals are indirectly exposed to traumatic events, often through their work or personal relationships.
Therapists
First responders
Caregivers are repeatedly exposed to others' trauma
Effects of symptoms can mimic those of primary trauma, including emotional exhaustion, detachment, and burnout.
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Medical trauma arises from distressing experiences related to medical procedures, diagnoses, or treatments.
ICU stays
Invasive surgeries
Chronic illnesses
Life-threatening conditions
Acute medical events (e.g., surgeries, ICU stays, life-threatening diagnoses).
Chronic illness or pain (e.g., POTS, EDS, autoimmune conditions).
Medical neglect or mistreatment (e.g., feeling unheard by providers, gaslighting).
Frontline healthcare worker trauma (e.g., witnessing suffering, moral injury, burnout).
Effects of ableism
*Ableism, the discrimination against people with disabilities, leads to marginalization, reduced opportunities, and negative impacts on mental and physical health, affecting employment, education, and overall well-being.
Effects may include anxiety, fear of medical environments, or PTSD.
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Intergenerational or historical trauma refers to the transmission of trauma across generations, often within marginalized or oppressed communities.
Holocaust survivors
Descendants of enslaved people
Indigenous populations affected by colonization
Family context: A parent who experienced abuse may unknowingly transfer their unresolved trauma to their children through overprotective, emotionally distant, or unpredictable behaviors. Substance abuse or mental health struggles resulting from trauma in one generation can create cycles of dysfunction in the family.
Effects can manifest as collective grief, cultural disruption, or heightened vulnerability to stress and adversity.
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Relational trauma results from harmful or neglectful relationships, often involving betrayal or violations of trust.
Emotional abuse
Infidelity
Abandonment in close relationships
Effects may lead to attachment difficulties, fear of intimacy, or difficulty forming healthy relationships.
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Systemic or Societal Trauma arises from exposure to systemic oppression, discrimination, or societal injustices.
Audism
Racism
Sexism
Homophobia
Living in poverty
Effects: Chronic stress, lower access to resources, and a sense of powerlessness or disconnection from society.
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Collective trauma shared trauma experienced by a group or community, often following large-scale events.
Terrorist attacks
Pandemics
Mass shootings
Natural disasters
Effects can lead to widespread grief, anxiety, and a loss of community cohesion.
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Trauma linked to academic settings occurs when experiences within educational institutions are deeply distressing or harmful.
Examples:
Bullying or Harassment: Peer or staff-related verbal, physical, or cyberbullying.
Academic Failure: Repeated setbacks, public shaming, or humiliation over grades.
Discrimination: Experiencing audism, racism, sexism, homophobia, or other forms of bias.
Institutional Neglect: Lack of support for mental health issues, disabilities, or accommodations.
Campus Violence: School shootings, hazing incidents, or physical assaults.
Sexual Violence: Sexual harassment or assault on campus.
Overwork Culture: Environments that glorify constant productivity, causing extreme stress.
Effects:
Development of PTSD-like symptoms.
Loss of trust in educational institutions.
Withdrawal from education or social activities.
Lasting fear of academic or professional settings.
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Institutional trauma refers to harm caused by systemic issues within organizations or institutions, including schools, universities, workplaces, healthcare systems, or correctional facilities.
Causes:
Power Imbalances: Abuse or exploitation by authority figures (teachers, administrators, or other staff).
Bureaucratic Neglect: Dismissal of complaints or failure to address student needs.
Structural Inequalities: Policies or practices that perpetuate systemic oppression, exclusion, or marginalization.
Examples:
Victims of abuse in residential schools or universities.
Students are marginalized for their identities or disabilities.
Survivors of harmful disciplinary practices, such as expulsion for minor infractions.
Effects:
Profound mistrust of institutions.
Disconnection from academic or career goals.
Long-term emotional and psychological impacts, including anxiety or depression.
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White-Collar Trauma
Definition: Trauma from chronic stress, high-pressure environments, and systemic dysfunction in corporate or professional settings. This includes:
Long-term workplace stress (e.g., excessive demands, lack of autonomy).
Toxic leadership or environments (e.g., fear-based management, exploitation).
Moral injury (e.g., forced to act against personal ethics, particularly in medicine, law, or finance).
Healing Trauma, Releasing Stress, & Burn Out Resiliency
Stress and trauma leave a profound imprint on both the mind and body. Somatic therapy takes a holistic, body-centered approach to healing, addressing not only the emotional and mental impacts but also the physiological responses that stress and trauma create.
Why does somatic therapy work?
Unlike talk therapy alone, somatic therapy integrates the body into the healing process, recognizing that trauma and stress are not just mental experiences—they are physical ones, too. Through approaches like mindfulness, movement, touch, and nervous system regulation, somatic therapy helps individuals:
Calm overactive stress responses.
Process and release stored tension and trauma.
Cultivate greater self-awareness and resilience.
Rebuild a sense of safety and connection to their body.