In Ireland, a 2025 report indicates 93% of people struggle with stress, marking them as some of the most stressed individuals globally.
How the Body Triggers the Stress Response
When a trigger hits, the body enters a survival state. Chartered counselling psychologist Margaret Forde explains that the heart beats faster to pump blood to muscles and breathing accelerates to oxygenate the brain. During this process, digestive functions stall as the brain diverts energy to organs required to escape perceived danger.
Physical indicators often manifest as jaw clenching, racing heartbeats, and gastrointestinal distress, including nausea, heartburn, diarrhea, or constipation. Forde notes that psychological symptoms include social withdrawal, difficulty concentrating, and insomnia.
Not all stress is harmful. Dr. Natalia Putrino, a psychologist with the Psychological Society of Ireland, identifies “eustress” as short-term, exciting stress that sharpens focus during job interviews or athletic events.
The Health Risks of Persistent Cortisol
The transition from beneficial eustress to harmful distress occurs when the response becomes chronic. According to Dr. Putrino, this tipping point leads to burnout and increased susceptibility to ill health.
The biological impact is significant. A 2021 US study found that high levels of the stress hormone cortisol cause inflammation. This physiological shift increases the risk of developing inflammatory conditions, specifically arthritis and diabetes.
Immediate Techniques to Break the Stress Cycle
Psychologists suggest several “circuit breakers” to shift the body out of a state of stress. Margaret Forde recommends grounding exercises—naming five things you can see, four you can hear, three you can smell, two you can touch, and one you can taste—to move focus from the mind back into the body.
Other rapid-response tactics include:
- Temperature Shocks: Holding an ice cube to the face or plunging into the sea.
- Intense Movement: Five minutes of jumping jacks, skipping, dancing, or squats.
- Breathwork: Dr. Putrino suggests deepening the breath and lengthening the exhalation to slow the heart rate and calm the nervous system.
Long-Term Recovery and Environmental Shifts
Recovery requires a deliberate move away from productivity-focused activities. Dr. Putrino recommends switching off digital devices and engaging in nature. She cites a 2010 Japanese study showing that spending time in forests resulted in lower pulse rates, lower blood pressure, and lower cortisol levels compared to urban settings. These benefits are also accessible in local parks.
Dr. Brian Hughes, a professor of psychology at the University of Galway, argues that individual coping mechanisms are often insufficient if the environment remains toxic. He distinguishes between two types of responses:
Emotion-Focused vs. Problem-Focused Coping
Emotion-focused coping—such as scrolling social media or watching TV—only removes the feeling of stress temporarily. Hughes advocates for “problem-focused coping,” which targets the root cause. For example, if a cost-of-living crisis causes stress, this involves listing practical steps, identifying necessary information, and accessing support services.
Hughes further suggests collective action to reduce societal stress, such as joining unions or voting for progressive policies, to address the systemic injustices that drive modern anxiety.
Comparison of Stress Management Approaches
| Approach | Primary Goal | Example Method |
|---|---|---|
| Immediate/Physiological | Calm the nervous system | Ice cubes, deep breathing |
| Emotion-Focused | Short-term distraction | TV, social media |
| Problem-Focused | Resolve root cause | Financial planning, collective action |
Frequently Asked Questions
What is the difference between eustress and distress?
Eustress is short-term, positive stress that boosts motivation and focus. Distress is persistent, chronic stress that can lead to burnout and health disorders.
Can stress actually cause physical disease?
Yes. According to a 2021 US study, high cortisol levels can cause inflammation, increasing the risk of diabetes and arthritis.
How can I tell if I am experiencing a stress response?
Common signs include jaw clenching, rapid heartbeat, shallow breathing, and digestive issues like nausea or constipation.
What is the fastest way to stop a stress spiral?
Psychologists recommend “circuit breakers” such as holding an ice cube to the face or performing five minutes of intense exercise like jumping jacks.
Take Action: Which of these techniques works best for you? Do you prefer immediate physiological “circuit breakers” or long-term problem-solving? Share your experience in the comments below or subscribe to our newsletter for more science-backed wellness insights.
