Many of us have experienced stress and pressure at some point in our lives. Both terms are often used interchangeably but they are different mental states that have different effects on mental and physical well-being. This post will help define the differences, and how to identify, and manage stress and pressure.

Stress 

What is Stress?

Stress can be defined as any type of change that causes physical, emotional, or psychological strain. It’s how we react when under pressure or threatened that usually happens when we are in a situation that we don’t feel we can manage or control.

What Causes Stress? 

Many things can cause stress such as a big event, build-up of smaller things, being under lots of pressure, not having much or any control over the outcome of a situation and having overwhelming responsibilities. There are 3 types of effects that stress can have on us:

Emotional - Stress can lead to feelings of anxiety, unease, irritability, and anger. In stressful situations we can find ourselves overwhelmed by our emotions, unable to maintain a sense of calm.  

Cognitive - Stress can impair cognitive functions like memory, attention, and decision-making. Individuals under stress often struggle to concentrate, make judgements, and remember details.

Physical - Stress can cause our bodies to release stress hormones like cortisol and adrenaline which can lead to increased heart rate, muscle tension, and shallow breathing.

Impact of Stress

Over time stress can increase the risk of anxiety, depression, and other psychological conditions. Individuals suffering severe stress can be more vulnerable to mental health issues affecting their quality of life. Long-term stress has the potential to damage the cardiovascular system, immune system, and digestive system. Damage to these systems can increase the risk of various health problems such as heart disease and weakened immunity.

Pressure 

What is Pressure?

Pressure can be defined as excessive or stressful demands, imagined or real, made on an individual to think, feel, or act in particular ways. Pressure is closely associated with external or internal expectations, performance goals, and a sense of urgency.

Internal Self-Pressure - Internal pressure comes from our expectations and ambitions. When we set high standards and strive for success or perfection, we often push ourselves to achieve our goals.

External Pressure From Others - External pressures come from the expectations and demands of others. These could come from our jobs, school, colleagues, family, friends, or society.

Impact of Pressure

Long and persistent pressure can lead to stress, burnout, anxiety, and physical health issues. Constant pressure can make an individual feel hopeless and negatively impact their quality of life.

What is the Difference?

Stress involves anxiety and feeling overwhelmed which manifests in a way that disrupts emotional stability, leading to fear, frustration, and sadness. Stress can be triggered by internal or external factors. Pressure often stems from external expectations or personal ambitions often related to a goal or obligation. Pressure can become a stressor that puts us in a stressed state, stress is not a source of pressure.

Coping with Stress 

There are a few ways to manage stress effectively:  

Mindful techniques

Mindful meditation or mindful body scan can help us become more aware of our emotional and physiological responses to stress.

Relaxation Techniques

Deep breathing exercises and progressive muscle relaxation can help alleviate physical tension and reduce the physiological impact of stress.

Managing Pressure 

To effectively manage pressure involves adopting strategies such as:

Time management and prioritisation  

Organising tasks and setting realistic timelines can help manage external pressure efficiently. Prioritising tasks ensures that the most critical tasks are addressed first.

Positive Mindset

Maintaining a positive attitude and outlook can help manage external pressures. Focus on being solution-oriented rather than dwelling on problems.

Realistic Goals and Expectations

Setting attainable goals both for oneself and external pressures can reduce the amount of pressure we experience.

Task Planning

For big tasks/projects, breaking them into smaller management steps can make the workload feel less overwhelming, relieve pressure, and allow you to progress steadily.

Summary

Many of us interchangeably use stress and pressure but there is a distinctive difference between the two. Stress is an emotional response to psychological strain. Pressure is associated with external and internal expectations. Both do have physiological and psychological impacts on our bodies. It’s important to identify early on and implement methods to reduce their impact on our bodies.