Health and Wellness

Stress: Unmasking an Invisible Weight

Ayesha Qaiser
A man walked up to his mentor to get advice on how to deal with a stressful situation. His mentor asked him to hold a cup; the man’s arm started to ache a little after a while. When the man was asked about the cup’s weight, he reported it was light. The mentor asked him to hold it for an hour and to tell how light the same glass felt. Stress works similarly; it's manageable if you hold onto it momentarily. But the longer you allow it into your system, the heavier it feels. Sometimes all you need to do is put the cup down for a while.
Stress is a natural human response to physical and mental strain. Millions worldwide suffer from stress, impacting not just individuals but also their communities. According to a 2024 survey conducted by the American Psychological Association, 62 per cent of respondents reported feeling stressed. Younger generations like Gen Z are experiencing particularly elevated levels of stress. Stress is inevitable, often caused by school assignments, work deadlines, or relationship pressures. A small dose of stress acts as a motivator but chronic stress, sometimes referred to as distress, takes a toll on our mental, physical, and emotional well-being.
“It’s not the stress that kills us; it is our reaction to it.” This saying of Hans Selye underscores the importance of our perception of stress and our response to it. A prerequisite of managing stress is acknowledging its presence, before it leads to negative consequences like anxiety, depression, sleep disturbance or weakened immune system.
When we encounter stressors, our brain triggers the release of hormones like adrenaline and cortisol, putting our body into a ‘fight or flight’ mode. This reaction increases heart rate and energy levels, equipping us to respond to the immediate perceived threat. This effect can be beneficial in the short term but in the long run, it can have serious emotional and physical effects. Practising meditation, maintaining physical health, setting realistic expectations, and if nothing works, seeking professional help works best for most individuals.
One of the key factors responsible for stressed individuals is poorly managed time. When deadlines arrive, the work is not done, pressure increases, time moves fast, and so does the increasing stress of an individual. To save one from such a situation, time management plays a critical role in stress reduction. Organizing tasks, setting realistic goals, and prioritizing responsibilities can add structure to one’s life. Adequate sleep, regular exercise, and a balanced diet go a long way in forming resilience. A calm mind is essential for inner peace. Techniques such as deep breathing exercises can significantly reduce stress levels. Horrors of isolation in this century are not far from reality. Social connections are equally important in managing stress. Sharing our concerns with trusted friends, family members, or support groups provides much-needed perspective and emotional relief. Professional help from a therapist or a counsellor can offer tailored strategies and coping mechanisms for those who feel isolated or overwhelmed.
Mehvish Chughtai, a psychologist from Bagh, Azad Kashmir, says: “One’s response to the stress holds an enormous power, it can either help you grow stronger or make things harder for you. It all boils down to your response. Treating stress as the enemy is not correct. Sometimes, it’s a sign for you to slow down, make changes, or approach the situation differently.”
This perspective shift suggests that embracing stress as a part of us promotes growth and can motivate us. Instead of fearing it, reframe it as an opportunity to build resilience. Even if we lose control of the situation, we always have the power of reaction.
In conclusion, stress, while an inevitable part of life, need not be a detriment to our well-being. By acknowledging its presence and understanding its effects, we can adopt strategies to mitigate its impact. Stress is not inherently the enemy. By reframing stress as an opportunity for self-improvement, we can transform challenges into stepping stones.
Ayesha Qaiser is a BS English student at the National University of Modern Languages, Islamabad. Hailing from an enigmatic corner of Azad Jammu and Kashmir, she brings a unique perspective to her work.