138 Less-Known Facts about stress that you need to know right now

Stress can strike for a variety of reasons, affecting your health, mood, relationships, and career. But what is stress, how does it differ from anxiety, and how does it affect your mental well-being? 

Read on to learn 138 facts about stress and how to cope with it effectively.

The prevalence and cost of stress

• Stress affects mental health by impairing concentration, memory, mood, and motivation. [5]
• It can increase our risk of developing depression, anxiety, and substance abuse. [5] 
• Chronic stress stimulates brain regions that contribute to anxiety. [1]
• This causes brain regions to become unresponsive, leading to depression. [1] 
• In 2020, due to the stressful COVID-19 pandemic, the global prevalence of major depressive disorder increased by 28·7%, and anxiety disorders increased by 26·0%. [2]
• Stress can affect our physical health by weakening our immunity, increasing blood pressure, and causing headaches, digestive system problems, and insomnia. [4]
• Stress can affect our social and occupational functioning by reducing our productivity, creativity, and communication skills. [6]
• It can also lead to conflicts, isolation, and burnout. [6]
• While signs of stress can vary, some common ones include irritability, nervousness, sadness, and fatigue. Physical signs include muscle tension, headaches, stomachaches, and changes in appetite or sleep patterns. [4]
• The most common sources of stress for Americans in 2020 were the future of the nation (77%), the coronavirus pandemic (78%), healthcare (66%), and the economy (63%). [7] 
• Americans’ average reported stress level in 2020 was 5.0 on a scale of 1 to 10, where 1 means little or no stress, and 10 means a lot of stress. This is significantly higher than the average reported stress level of 4.9 in 2019. [7]

Some effective ways to cope with stress include practicing gratitude, mindfulness…

The health consequences of stress

• Stress can contribute to, or worsen, physical health problems such as headaches, high blood pressure, heart disease, and diabetes. [9]
• Stress can also cause or worsen various mental health problems, such as depression, anxiety, post-traumatic stress disorder (PTSD), and substance abuse. [9]
• Stress affects our emotional well-being, leading to mood swings, irritability, anger, sadness, depression, and low self-esteem. [11]
• Stress can interfere with our social relationships, causing conflicts, isolation, withdrawal, and reduced intimacy. [11]
• Chronic exposure to stress can affect our neuroendocrine system. Such a reaction regulates hormones that affect our metabolism, immunity, growth, and reproduction. [11]
• Chronic stress affects the cardiovascular system, increasing the risk of hypertension, stroke, heart attack, and arrhythmia. [11]
• Chronic stress floods the immune system, making us more susceptible to infections and stress-related inflammation. [11] This is because chronic stress increases cytokines which cause inflammation.
• High stress increases the risk of suicide, especially among people with pre-existing mental disorders or substance use disorders. [12]
• Chronic stress influences how we perceive and evaluate our quality of life and well-being, affecting our happiness, satisfaction, and meaning in life. [13]

The coping mechanisms and treatments for stress

• Coping mechanisms are strategies that help people deal with stress and uncomfortable emotions. They can be either healthy or unhealthy, depending on how they affect the person and the situation. [14]
• Healthy coping strategies include exercise, relaxation techniques, social support, and Cognitive-Behavioral Therapies (CBT). These methods can help reduce the negative effects of stress on physical and mental health, as well as improve well-being and resilience. [14]
• Unhealthy coping strategies include substance abuse, denial, avoidance, aggression, and self-harm. These methods can worsen the stress response, impair functioning, and increase the risk of developing mental disorders or physical illnesses. [15]
• Coping mechanisms can be classified as active or avoidant. Active coping means that the person recognizes the source of stress and takes steps to change the situation or their response to it. [15]
• Avoidant coping means that the person ignores the problem or issue causing stress. [15]
• Coping mechanisms can also be classified as problem-focused or emotion-focused. Problem-focused coping aims to change or eliminate the source of stress. [15]
• Emotion-focused coping aims to manage the emotions associated with stress.[15]
• Both types of coping can be effective depending on the situation and the person’s preferences. [15]
• The most common sources of coping for Americans in 2020 were watching TV or movies (55.2%), speaking with friends (43.4%), listening to music (21.6%), reading (37.4%), and exercising (42%). [16]
• However, some people also reported using unhealthy coping methods such as drinking alcohol (12.8%), smoking (27.4%), and using drugs (4%). [16]
• Some effective ways to cope with stress include practicing gratitude, mindfulness, optimism, self-compassion, and humor. These positive psychological skills can help buffer against stress and enhance well-being and happiness. [14]
• Some ineffective ways to cope with stress include rumination, catastrophizing, perfectionism, self-criticism, and procrastination. These negative psychological habits can amplify stress and impair well-being and performance. [14]
• Some available treatments for stress include psychotherapy, medication, biofeedback, hypnosis, and acupuncture. [17] [18]
• These interventions can help reduce the symptoms of stress-related disorders such as chronic pain, depression, anxiety, and insomnia. [17] [18]

The myths and facts about stress

• Myth: Stress is the same for everyone. Fact: Stress is a highly subjective experience that depends on the person, the situation, and the coping resources available. What causes stress for one person may not bother another person at all. [19]
• Myth: Stress is everywhere and can’t be avoided. Fact: Stress can be avoided or managed in many circumstances. Some stressors can be eliminated or reduced by changing one’s behavior, environment, or attitude. Others can be alleviated with healthy strategies such as exercise, relaxation, social support, and therapy. [19]
• Myth: Stress is always bad for you. Fact: Stress can have positive effects in some situations. A moderate amount of stress can motivate you to perform better, learn faster, and overcome challenges. [20]
• Stress can also strengthen your immune system and enhance your creativity. [20]
• Myth: No symptoms mean no stress. Fact: Stress can have subtle or delayed effects that are not noticeable initially. You may not feel stressed, but your body may still react to stress hormones. Some signs of stress may include headaches, insomnia, fatigue, digestive problems, mood swings, and memory loss. [21]
• Myth: The most popular coping methods are the best ones. Fact: The most popular coping methods are not necessarily the most effective ones. Some common ways of coping with stress, like drinking alcohol, smoking, overeating, or avoiding the problem, can worsen the stress response and lead to health problems. [19]
• Myth: You can get rid of stress by venting your emotions. Fact: Venting your emotions may not always lower stress and may even increase it. Expressing your anger or frustration aggressively or violently can escalate conflicts, damage relationships, and harm yourself or others. [22]
• Constructively venting your emotions, such as talking to a friend or writing in a journal, can be more helpful. [22]
• Myth: Only major life events cause stress. Fact: Stress can be caused by any change or event that requires adaptation or adjustment. Even positive events, such as getting married, having a baby, or starting a new job, can cause stress. [23]
• Daily hassles, such as traffic jams, deadlines, or bills, can also accumulate and cause chronic stress. [24]
• Myth: You should try to eliminate all stress from your life. Fact: You should try to balance your stress and find an optimal amount of stress that works for you. [25]
• Too little stress can make you bored, unmotivated, and depressed. Too much stress can overwhelm you and impair your functioning. The right amount of stress can energize you and help you grow. [25]
• Myth: Stress is a mental problem with nothing to do with physical health. Fact: Stress is a mind-body problem affecting your mental and physical health. [9]
• Myth: You can cope with stress on your own and don’t need any help from others. Fact: You can cope with stress better if you seek help from others who can support you emotionally or practically. Having a strong social network or speaking to a therapist can buffer you against the negative effects of stress and enhance your well-being and happiness. [26]

The benefits and types of stress balls

• Stress balls are therapeutic tools that help people manage stress and anxiety by squeezing, rolling, or tossing them. They can also improve hand strength, mobility, and blood circulation. [27]
• Stress balls work by creating a physical release for stress and calming the nervous system. They can also distract the mind from negative thoughts and emotions. [27]
• Stress balls can be made of various materials, such as foam, rubber, gel, or metal, and have different degrees of resistance. [27] 
• Some stress balls are scented, textured, or filled with water beads or slime for sensory stimulation. [27]
• Stress balls can be used in different ways, such as squeezing them for a few seconds and releasing them repeatedly, rolling them between the palms or on a surface, tossing them from one hand to another, or massaging them with the fingers. [28]
• Stress balls can be used by people, regardless of age or gender, who experience stress or anxiety. [28] 
• They are especially helpful for people with stressful jobs, chronic pain, arthritis, carpal tunnel syndrome, or ADHD. [28]
• Stress balls are effective in reducing distractions, stress and anxiety levels. A 2006 study of sixth-graders in language arts class found that using stress balls reduced the frequency of distraction incidents. [29]
• Some common types of stress balls include physical therapy relievers, which are small and firm balls that help with hand rehabilitation; Chinese stress balls (baoding balls), which are metal balls that produce a soothing sound when rotated; and splat-style balls, which are soft and sticky balls that flatten when thrown. [27]
• Stress balls can be customized with different colors, designs, logos, or messages to make them more appealing or personalized. Some stress balls have motivational quotes or affirmations printed on them to inspire positive thinking and self-care. [28]
• Some stress balls have funny or cute shapes or faces to make them more entertaining. [28]
• Stress balls are not the only tools that can help with stress relief. Other options include fidget toys, squeeze toys, sensory rings, putty, slime, kinetic sand, squishes, and pop-it toys. [30] [31]
• These tools can provide tactile stimulation, sensory feedback, and distraction from stressors. [30] [31]

The fun and surprising facts about stress

• Stress can make your hair go gray faster. This is because stress can damage the stem cells that produce pigment in your hair follicles, leading to premature graying. [32]
• Chocolate can lower stress hormones. A study found that eating 40 grams of dark chocolate every day for 14 days lowered the levels of the stress hormone cortisol and catecholamines (stress hormones) in people with high anxiety. [33]
• April is Stress Awareness Month. This is an annual event that aims to increase awareness of the causes and consequences of stress, as well as promote effective ways to cope with stress. [34]
• Laughter can lower stress levels. Laughter boosts blood circulation and can relieve stress and muscle tension, which reduces physical symptoms associated with stress. [35]
• Stress can shrink your brain. Research has found that chronic stress is linked to reduced volume of the hippocampus and can modulate the amygdala and frontal cortex volumes. [36]
• Stress can make you more attractive to mosquitoes. Mosquitoes are attracted to stress. When they feed on stressed birds, they lay more eggs, and these eggs hatch faster than those from unstressed birds. [37]
• Stress can improve your memory. A study found that low to moderate stress levels improve one’s working memory, including the short-term information people use to achieve daily tasks, such as remembering someone’s address or phone number. [38]
• Stress can be contagious. A study found that observing someone else under stress can trigger a physiological stress response in yourself, even if you are not directly involved in the situation. This phenomenon is known as empathic or vicarious stress. [39]
• Stress alters your voice. A study found that people who were stressed had higher-pitched voices and more vocal instability than those who were relaxed. This may be because stress affects the muscles and nerves that control the vocal cords. [40]
• Stress can make you smell bad. In a study, videos of women in different scenarios were rated as being more stressed by both women and men who had smelled stress sweat before watching them. [41]

The challenges and solutions for students and stress

• Students experience significant stress, like adults, affecting their health, happiness, relationships, and grades. [43]
• Stress can also cause emotional problems, such as frustration, irritability, anger, and social withdrawal. [43]
• Some common causes of stress in students are lack of support, new classes, new teachers, and new routines. [43] 
• Other sources of stress may include academic pressure, peer pressure, bullying, family problems, financial difficulties, health issues, or social media that affect career developmental growth. [42]
• Some visible signs of stress in students are withdrawal from family or friends, emotional changes, low patience, sleep problems, difficulty concentrating, memory loss, headaches, stomachaches, and changes in appetite or weight. [42]
• Stress can impair students’ cognitive functions, such as attention, memory, learning, decision-making, and problem-solving. This can affect their academic performance and achievement. [44]
• A study found that experiencing acute stress can impair the valuation of reward information crucial for decision-making. [45] 
• Stress can increase the risk of mental health problems among students, such as depression, anxiety, and substance abuse. These conditions can interfere with students’ well-being and functioning. [46]
• Students can cope with stress by using healthy strategies such as exercise, relaxation techniques, social support, time management, positive thinking, and seeking professional help. [14]
• These methods can help reduce the negative effects of stress and enhance well-being and resilience. [14]
• Students can avoid or decrease stress by changing their circumstances or their responses to stressors. For example, they can communicate their needs and expectations to others, set realistic goals and priorities, avoid procrastination and perfectionism, limit their exposure to negative media or people, and practice self-care and gratitude. [42]
• Students can use mindfulness meditation to cope with stress and improve their mental health. [47]
• Mindfulness meditation is a practice that involves paying attention to the present moment with curiosity and openness. It can help students lower stress hormones, enhance mood, and increase focus and concentration. [47] [48] [49]

The causes and effects of financial and debt stress

• Approximately 72% of Americans feel stressed about money at least some of the time. [56]
• 46% of Americans have no money saved for their retirement, while 19% have less than $10,000. This means 64% of Americans are not prepared for retirement. [51]
• 25% of Americans have charged their credit card for groceries or food and cannot pay it off immediately. [52]
• 39% of Americans said paying their credit card debt would take two years or longer. [53]
• Only 43% of Americans said they could come up with $2,000 for an emergency. [54]
• Financial stress can lead to insomnia, anxiety, and depression. [55]
• Money is usually the most common issue that couples fight about. [56] 
• Financial stress can cause relationship difficulties and make you angry or resentful if not worked through. [56]
• Financial stress can lower your quality of life, making you feel unhappy, hopeless, dissatisfied, and less productive. [55]
• The rising costs of consumer goods are a significant source of stress for 87% of Americans. [7]
• Women are more likely to experience financial stress than men — 46% of women said money has a negative effect on their mental health, compared to 38% of men. [57]
• 73% of Americans say financial stress is the biggest cause of stress in their lives, ahead of stress associated with politics (59%) and work (49%). [58]

The prevalence and impact of stress in the workplace

• 71% of American workers surveyed experienced work-related stress during the workday. [60]
• Approximately 51% of American workers reported cognitive weariness. [60]
• Roughly 40% of people reported emotional exhaustion. [60] , 
• Approximately 51% of people reported physical fatigue due to work-related stress. [60]
• U.S. businesses lose up to $300 billion yearly due to workplace stress. [61]
• Every day, stress causes around one million workers to miss work. [61]
• 63% of U.S. workers are ready to quit their jobs due to stress. [61]
• 16% of workers have quit a previous job due to stress. [61]
• Workplace stress can lead to lower productivity, higher absenteeism, lower morale, higher turnover, and increased healthcare costs. [61]
• Some of the major stressors in the workplace include large workloads, interpersonal conflicts, lack of autonomy, role ambiguity, role conflict, and long hours. [61]
• Workplace stress can also affect workers’ mental health, causing depression, anxiety, burnout, and reduced confidence. [61]
• Workplace stress can affect workers’ physical health, increasing the risk of cardiovascular diseases, musculoskeletal disorders, gastrointestinal problems, and sleeping disorders. [62]

The role of genetics and personality in stress

• Neuroticism has been identified as an important personality trait that is linked to increased life stress. [63]
• Perfectionism is a personality trait that can increase stress, as it involves setting unrealistic standards for oneself and others and being overly critical of one’s performance. [64]
• Optimism is a personality trait that can decrease stress, as it involves having a positive outlook on the future and expecting good things to happen. [65]
• Genetic factors influence how people perceive and cope with stress and how stress affects their health and well-being. [66]
• Environmental factors, such as family, social support, life events, and culture, shape personality traits and stress responses. [67]

The link between stress and creativity

• Stress can positively or negatively affect creativity, depending on stress type, level, and duration. [68]
• Eustress, or positive stress, can enhance creativity by stimulating the brain, increasing motivation, and fostering a sense of challenge. [68]
• Distress, or negative stress, can impair creativity by reducing cognitive flexibility, narrowing attention, and affecting the updating of memories. [69]
• Task switching can increase creativity by preventing cognitive fixation. [70] 
• Time pressure, or working under a tight deadline, can have a mixed effect on creativity: this body stress can increase focus and energy but also reduce exploration and experimentation. [71]
• Chronic stress, or prolonged exposure to high-stress levels, can hamper creativity by impairing neurogenesis (forming new brain cells). Since it can kill brain cells, it interferes with memory, learning, and emotional regulation. [72]
• Creativity can help lower stress and enhance well-being by providing a source of enjoyment, self-expression, mastery, and flow (a state of optimal engagement and absorption). [73]
• Creativity can help one cope with stress and improve mental health by facilitating emotional regulation, problem-solving, resilience, and meaning-making. [73]
• Creativity is influenced by both genetic and environmental factors, such as personality traits, cognitive abilities, life experiences, and social contexts. [74] 
• One of the major personality traits that are most linked to creativity is openness to new experiences. [75]
• Creativity is not a fixed trait that some people have, and others don’t. This skill can be developed and enhanced through practice, feedback, and training. [76]

The difference between stress and anxiety

• Stress is the body’s reaction to a threat, challenge, or demand, such as a deadline, an exam, or a conflict. [77]
• Anxiety is the body’s reaction to stress, characterized by persistent, excessive, and uncontrollable worry or fear. [77]
• The big difference between stress and anxiety is the presence of a specific trigger. [78]
• Stress is typically tied to a specific event or situation. Once that stressful event is resolved, stress is reduced. [78]
• Anxiety can linger and sometimes seem as if nothing is triggering it. [78]
• Both stress and anxiety can cause physical, mental, and emotional symptoms, such as increased heart rate, rapid breathing, sweating, trembling, fatigue, irritability, difficulty concentrating, insomnia, and panic attacks. [78]
• Stress and anxiety can both affect your health in the long term, increasing the risk of conditions such as diabetes, high blood pressure, and heart disease. [79]  [80] [81]
• When stress and anxiety become chronic, overwhelming, or interfere with your daily functioning or well-being, they may indicate a problem that needs attention. [82]
• Some situations that may cause stress are work deadlines, financial difficulties, family conflicts, or health issues. [83]
• Examples of situations that may cause anxiety are public speaking, social gatherings, flying on a plane, or facing an unknown outcome. [83]
• One way to tell stress and anxiety apart is to identify the source of your feelings. If you can pinpoint a specific cause or event that triggered your response, you are likely experiencing stress. [82]
• If you are unsure why you feel worried or fearful, or if your sense of feeling overwhelmed persist after the trigger is gone, you may have anxiety. [82]
• Another way to tell stress and anxiety apart is to monitor the duration of your symptoms. If your symptoms subside within a short time after the stressful situation is over, you are likely experiencing normal stress. [82] 
• If your symptoms last for more than six months and affect your daily life, you may have an anxiety disorder. [82]  [83]

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